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 Energy & Vitality
Sustained energy comes from the right combination of nutrients that support cellular energy production, stable blood sugar, and optimal oxygen delivery. The best energy foods provide slow-releasing fuel without the crashes associated with sugar and caffeine.
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 Energy & Vitality
VitaminB12
2.2mcgSupports energy & vitality by providing essential vitaminb12
Best Ways to Eat Tuna (Yellowfin, Fresh) for Energy & Vitality
- 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 sustained energy, eat smaller, balanced meals every 3-4 hours rather than large meals that cause energy dips. Include protein at every eating occasion.
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
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