Tuna (Yellowfin, Fresh) Overview
Yellowfin tuna is an exceptional source of lean protein, omega-3 fatty acids, selenium, and vitamin B12. This fish provides complete nutrition for muscle building, heart health, and energy production with minimal fat. Yellowfin tuna has moderate mercury levels - safe for most adults in moderation while providing superior nutrition.
Why Tuna (Yellowfin, Fresh) Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Tuna (Yellowfin, Fresh) Nutrition Facts
Per 85g (3 oz cooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 111 | — |
| Protein | 24.8g | 50% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 1g | 1% |
| vitaminB12 | 2.2mcg | % |
| vitaminB6 | 0.5mg | % |
| vitaminB3 | 11.3mg | % |
| selenium | 92mcg | % |
| phosphorus | 239mg | % |
Key Nutrients in Tuna (Yellowfin, Fresh) for Athletic Performance
Protein
24.8gSupports athletic performance by providing essential protein
Best Ways to Eat Tuna (Yellowfin, Fresh) for Athletic Performance
- Sear rare for tuna steaks
- Make poke bowls with raw tuna
- Grill with sesame crust
- Add to salads for protein
- Make tuna tartare as appetizer
- Use canned tuna for convenient protein
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Tuna (Yellowfin, Fresh) Health Benefits
- Very high lean protein (25g per 3oz)
- Good omega-3 source (DHA and EPA)
- Exceptional selenium (167% DV) for thyroid and immunity
- Very high vitamin B12 (181% DV) for energy
- Rich in niacin (71% DV) for metabolism
- Very low in fat (only 1g per serving)
- Supports muscle building and recovery
- May reduce inflammation and heart disease risk
Important Considerations
- Contains mercury - limit to 2-3 servings per week
- Pregnant women should choose light tuna over albacore
- Fish allergy relatively common
- High in purines - may trigger gout
Track Your Athletic Performance Journey
Log Tuna (Yellowfin, Fresh) and thousands of other foods instantly with AI-powered photo recognition. Get personalized nutrition insights tailored to your Athletic Performance goals.
