FoodScore
0/ 100
Goodseafood· 100 g

Tuna Yellowfin Cooked

Yellowfin tuna is a highly nutritious seafood, scoring 62/100, primarily due to its exceptional protein content and rich micronutrient profile, despite a minor penalty for trans fat.

  • Provides an impressive 29.15g of protein per 100g serving, supporting muscle health.
  • Excellent source of Vitamin B12, delivering 98% of the Daily Value in 100g.
  • Contains 527mg of potassium per 100g, contributing 11% of the Daily Value.
  • Minimally processed, classified as NOVA 1, indicating a whole food choice.
  • Low in total fat at 0.59g per 100g, with only 0.21g saturated fat.
  • Scores -14 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
29.15g
58% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
54mg
2% of Daily Value
+
What it brings to the table
Protein (29.1g)+10
Micronutrients (Potassium, Magnesium, Phosphorus, Vitamin D, Vitamin B12, Riboflavin)+12
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 62

Yellowfin tuna earns a 'Good' FoodScore of 62/100, largely driven by its strong nutritional density. A significant bonus of +10 points is awarded for its high protein content, providing 29.15g per 100g serving, which is nearly 60% of the daily recommended intake for many adults. It also receives a substantial +12 points for its rich micronutrient profile, particularly its excellent levels of Vitamin B12 (98% DV), Vitamin D (10% DV), potassium (11% DV), and magnesium (10% DV). As a minimally processed food, classified as NOVA 1, it gains an additional +10 points, reflecting its natural state. The only notable deduction is a -20 point penalty for the presence of trans fat, although the amount is very low at 0.02g per 100g. If the trans fat were absent, the score would be even higher, but its overall nutritional benefits still make it a highly recommended food.

Health benefits

What the nutrients in tuna yellowfin cooked actually do for you, grounded in established dietary science.

Supports Muscle Growth and Repair

Yellowfin tuna is an excellent source of high-quality protein, essential for muscle growth, repair, and overall body function. A 100g serving provides 29.15g of protein, which is a significant portion of the daily protein needs for most adults. This makes it a valuable food for athletes, those engaging in regular physical activity, or individuals looking to maintain muscle mass. The protein in tuna contains all essential amino acids, making it a complete protein source that the body can efficiently utilize. Including lean protein sources like tuna in your diet can help with satiety and support a healthy metabolism.

Boosts Energy and Nervous System Health

This seafood is exceptionally rich in Vitamin B12, a crucial nutrient for energy production and the proper functioning of the nervous system. A 100g serving of yellowfin tuna provides 98% of the Daily Value for Vitamin B12, making it one of the best dietary sources. Vitamin B12 is vital for the formation of red blood cells, which carry oxygen throughout the body, and for maintaining the myelin sheath that protects nerves. Adequate intake of B12 can help prevent fatigue and support cognitive function. While important, individuals with specific dietary restrictions, such as vegans, will need to seek alternative B12 sources.

Contributes to Heart Health

Yellowfin tuna offers several nutrients that contribute to cardiovascular health. It is low in total fat (0.59g per 100g) and saturated fat (0.21g per 100g), which aligns with dietary recommendations for reducing the risk of heart disease. Furthermore, it provides 527mg of potassium per 100g (11% DV), a mineral important for blood pressure regulation by counteracting the effects of sodium. The presence of omega-3 fatty acids, though modest at 0.12g per 100g, also supports heart health. Regular consumption of lean fish like tuna, as part of a balanced diet, is encouraged by dietary guidelines.

Supports Bone Health and Metabolism

Yellowfin tuna contains several minerals important for bone health and metabolic processes. It provides 42mg of magnesium per 100g (10% DV) and 10% of the Daily Value for Vitamin D. Magnesium is involved in over 300 enzymatic reactions in the body, including those for energy production and bone formation, while Vitamin D is crucial for calcium absorption and bone mineralization. These nutrients work together to maintain strong bones and support overall metabolic function. While tuna contributes to these needs, a varied diet with other calcium and vitamin D sources is still essential for comprehensive bone health.

How to eat it

Yellowfin tuna is a versatile and lean protein source commonly enjoyed in the US diet, often grilled, seared, or consumed raw in sushi. Its mild flavor and firm texture make it suitable for various culinary applications. A typical serving size of 100g provides substantial protein with minimal fat, making it an excellent choice for a main course or as an addition to salads and bowls.

For optimal flavor and texture, sear yellowfin tuna quickly over high heat, leaving the center rare or medium-rare.
Incorporate cooked yellowfin tuna into salads or wraps for a protein-rich meal, pairing it with leafy greens and a light vinaigrette.
To maximize omega-3 intake, consider pairing tuna with other omega-3 rich foods like walnuts or flaxseed in your meal.
Store fresh yellowfin tuna in the coldest part of your refrigerator and consume within one to two days for best quality and safety.
Things to keep in mind

While yellowfin tuna is generally safe and nutritious, individuals should be aware of potential mercury exposure. Larger, older tuna tend to accumulate more mercury. The FDA advises pregnant women, breastfeeding mothers, and young children to limit consumption of certain types of tuna. For most healthy adults, consuming yellowfin tuna in moderation as part of a varied diet is generally considered safe. Individuals with fish allergies should, of course, avoid tuna.

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Reader questions
Is yellowfin tuna healthy?
Yes, yellowfin tuna is considered very healthy. It scores 62/100 on FoodScore, indicating a 'Good' rating. It's an excellent source of lean protein, providing 29.15g per 100g, and is rich in essential micronutrients like Vitamin B12 (98% DV) and potassium (11% DV). Its low fat content and status as a minimally processed food further contribute to its health benefits.
Is yellowfin tuna good for muscle building?
Absolutely. Yellowfin tuna is an outstanding food for muscle building due to its very high protein content. With 29.15g of protein per 100g, it provides the essential amino acids needed for muscle repair and growth. It's also low in fat, making it an ideal choice for those looking to increase protein intake without excessive calories or saturated fat.
Is yellowfin tuna processed?
No, cooked yellowfin tuna is considered a minimally processed food, classified as NOVA 1. This means it is in its natural state or has undergone minimal processing like cooking, without added sugars, fats, or artificial ingredients. Choosing minimally processed foods like yellowfin tuna is generally recommended for a healthy diet.
What is the best way to cook yellowfin tuna?
The best way to cook yellowfin tuna often depends on personal preference, but many chefs recommend searing it quickly over high heat. This method allows the exterior to develop a nice crust while keeping the interior rare or medium-rare, preserving its delicate flavor and moist texture. It can also be grilled or baked, but be careful not to overcook it, as it can become dry.
What can I use as an alternative to yellowfin tuna?
If you're looking for alternatives with a similar nutritional profile, other lean fish like cod, snapper, or swordfish can be good choices, though their micronutrient profiles may vary. For a high-protein, low-fat option, chicken breast or turkey breast are also excellent alternatives. Consider the specific nutrients you're seeking when choosing a substitute.
Does yellowfin tuna contain omega-3 fatty acids?
Yes, yellowfin tuna does contain omega-3 fatty acids, though in more modest amounts compared to fattier fish like salmon. A 100g serving provides 0.12g of omega-3. While not its primary nutritional highlight, this contribution still supports heart and brain health as part of a balanced diet that includes various sources of healthy fats.
Is yellowfin tuna low in sodium?
Yes, yellowfin tuna is naturally very low in sodium, containing only 54mg per 100g serving. This makes it an excellent choice for individuals monitoring their sodium intake for blood pressure management or general heart health. When preparing, be mindful of added salts or high-sodium marinades to maintain its low-sodium profile.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 172006)Updated 2026-04-20