ahi tuna In (2020)
You can’t go wrong choosing between wild salmon or yellowfin tuna, but we’ve got the nutritional scoop on the differences between the two.
You can’t go wrong choosing between seasonal fresh fish, like yellowfin tuna and wild salmon. Both contain the same number of calories, but yellowfin ahi tuna calories is less fatty, offers eight more grams of protein than wild salmon, and is prized for its mild but not fishy flavor. Although wild salmon contains fatter, it also has more heart-healthy omega-3 fatty acids.
(4 1/2 ounces cooked)
1.6 grams of total fat
0.35 grams omega-3s
38 grams of protein
(4 1/2 ounces cooked)
5.5 grams of total fat
1.35 grams omega-3s
30 grams of protein
The Nutrients in Ahi Tuna
Ahi, also known as yellowfin tuna, lives in temperate ocean waters around the world. Ahi weighs up to 300 pounds and has pale pink flesh when raw. Cooked ahi should be firm, flaky, and tender. Fresh ahi is usually sold in the late spring through the early fall, but you can find frozen ahi steaks year-round. You can bake, broil, grill, and fry ahi or serve it raw.
A 3-ounce serving of fresh ahi cooked using a dry-cooking method contains 110 calories, 24.8 grams of protein, a negligible amount of fat, and no fiber or carbohydrates. The protein content accounts for 50 percent of the daily value of protein. Ahi is perfect if you’re trying to follow a high-protein low-carbohydrate diet.
Ahi is densely packed with B vitamins. One 3-ounce serving offers 118 percent of the dietary reference intake for niacin, 83 percent of the DRI for vitamin B-12, 52 percent of the DRI for vitamin B-6, and 10 percent of the DRI for thiamin. These vitamins are vital for appetite, digestion, metabolism, healthy skin, neurological function, and the formation of genetic materials and red blood cells. A serving of ahi also provides 11 percent of the DRI for vitamin D. Vitamin D promotes vitamin C absorption and the hardening of teeth and bones. Ahi has trace amounts of other vitamins.
Ahi is also rich in minerals. A serving delivers 19 percent of the DRI for phosphorus, 10 percent of the DRI for potassium, and 9 percent of the DRI for magnesium. These minerals play roles in cellular energy production, protein and nucleic acid synthesis, muscle contraction, neurological health, bone, and membrane health, and glucose regulation, which can lower the risk of Type 2 diabetes. Ahi also offers small amounts of other minerals.
Although ahi is extremely low in fat, a serving does have 13 percent of the DV of cholesterol. Dietary cholesterol can exacerbate stroke and coronary artery disease risk. To lower the cholesterol content of an ahi meal, prepare the fish without the use of butter and garnish the meal with low-fat sauces, lemon, or fresh salsa. Ahi makes an ideal replacement for meats in burgers and tacos. Use ahi to boost the protein content of salads.