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 Weight Loss
Successful weight loss isn't about deprivation—it's about choosing foods that satisfy hunger, provide essential nutrients, and support your metabolism. The best weight loss foods are nutrient-dense, meaning they deliver maximum nutrition per calorie.
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 Weight Loss
Protein
24.8gSupports weight loss by providing essential protein
Best Ways to Eat Tuna (Yellowfin, Fresh) for Weight Loss
- 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 sustainable weight loss, aim for a moderate calorie deficit of 300-500 calories per day. This allows for steady fat loss while preserving muscle mass and energy levels.
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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