Ahi tuna is considered by many to be a prime source of dietary protein as well as omega-3 fatty acids. A staple for many lunch and dinnertime plates, tuna serves up more than just those important nutrients. Frozen Ahi tuna steaks may change in flavor – fresh tastes better for most people – but freezing has no effect on the steak’s nutrient content.
Protein
Tuna is practically a standard among fitness enthusiasts due to its high protein content, according to the authors of "Nutrition: Concepts & Controversies." One 3-ounce serving has a total of 26 grams of protein. This amount accounts for roughly 80 percent of the tuna’s 130 total calories. The number of calories changes depending on the method of cooking and the inclusion of sauces: for example, frying a 3-ounce serving and adding 1 tablespoon of drawn butter adds an additional 102 calories, most of which is fat, and a nominal amount of protein.
Fats
Tuna is a classified as a coldwater fish, and as such, it possesses as slightly higher fat content than that of freshwater alternatives. A standard 3-ounce serving contains only 2 grams of heart-healthy mono- and polyunsaturated fats and no saturated fat, the kind experts link to heart ailments. The Ahi steak’s fat content constitutes the remaining 20 percent of the calories found in the serving size. Should you add butter or other sauces, such as teriyaki, for example, the caloric fat content will rise considerably.
Carbohydrates
Carbohydrates, the body’s chief source of energy, have been demonized by low-carb fad diets over the recent years. It’s no surprise then that advocates of these diets consider tuna steak a mainstay in their diet plans: a 3-ounce serving contains absolutely no carbohydrates whatsoever, according to the "Nutrition: Concepts & Controversies" authors. However, the addition of sauces or seasonings beyond salt and pepper or basic herbs may add some carbs to the tuna.
Vitamins & Minerals
Aside from the tuna steak’s macronutrient content, micronutrients – vitamins and minerals – can be found as well. Iron aides in the transport of oxygen in your blood and is vital in cell growth. The standard 3-ounce serving of tuna steak contains 4 percent of your daily Recommended Daily Allowance, or RDA, of the nutrient. A serving also contains 2 percent of vitamins A and C and calcium, 480 mg of potassium and 50 mg of HDL, or “good” cholesterol.
References
- "Nutrition: Concepts & Controveries, 7th Ed."; Frances Sizer Webb, et al.; 2006
- My Fitness Pal: Ahi Tuna Content
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