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Nutrition of Yellowfin Tuna

by
author image Carol Luther
Carol Luther has more than 25 years of business and technical writing experience and 10 years of experience in international health project management, which includes child survival, youth AIDS and health systems information technology. Luther's work has appeared in "Diamond" magazine and online at Global Progress, Mahalo, Trazzler and Wcities. She has a master's degree in public and international affairs from the University of Pittsburgh.
Nutrition of Yellowfin Tuna
A nicoise salad with yellowfin tuna on a white plate. Photo Credit ElliotKo/iStock/Getty Images

Yellowfin is a species of tuna that is found in the Gulf of Mexico and the Atlantic and Pacific Oceans. The scientific name for the yellowfin tuna is Thunnus albacores. Other names for yellowfin tuna include ahi and Allison tuna. Although the average yellowfin tuna weighs 80 pounds, they can weigh up to 400 pounds. Yellowfin tuna is a low-calorie and low-cholesterol protein source.

Main Nutrients

A 3-oz. serving of yellowfin tuna has 93 calories. This portion provides 21 grams of protein and has 0.42 grams of fat. It has 0.15 grams of saturated fat, which is less than 1 percent of the daily value (DV) for a 2,000-calorie diet. This serving has 0.10 grams of monounsaturated fat and 0.13 grams of polyunsaturated fat. The cholesterol content is 33 mg, or 11 percent of the DV. Tuna contains no carbohydrates, fiber or sugar.

Minerals

Yellowfin tuna’s selenium content (77 mcg) is 110 percent of the daily value for a 2,000-calorie diet. It has 24 percent of the DV for phosphorus -- 236 mg. The 375 mg of potassium contributes 11 percent to the recommended daily intake. This serving has trace amounts of calcium, copper, iron, manganese, magnesium and zinc. Yellowfin tuna provides less than 1 percent of the daily value for these minerals.

Vitamins

The main vitamin that yellowfin tuna provides is niacin. This B-vitamin helps your body create energy from the fat, carbohydrates and proteins in the foods that you eat. It also plays a role in proper nerve functioning and blood circulation. A 3-oz. serving has 16 mg of niacin, or 79 percent of the DV. It also provides 40 percent of the DV for vitamin B-6, 30 percent of the DV for vitamin B-12 and 15 percent of the DV for vitamin D. The trace amounts of vitamins A, C and E in this serving do not contribute significantly to your nutrient intake.

Considerations

The nutrient profile for tuna makes it a healthy addition to your diet, with some restraints. The methylmercury contamination levels for tuna are higher than levels for smaller fish that do not live as long as tuna do. Instead of excluding tuna from your diet, enjoy this fish less often. The U.S. Food and Drug Administration recommends limiting your consumption of fish with higher amounts of mercury to 6 oz. or less per week. Growing children and pregnant women should avoid eating these fish species, including yellowfin tuna.

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