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Bigeye Tuna
Fish
Nutri-ScoreA

Bigeye Tuna

Thunnus obesus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Bigeye Tuna provides 144 kcal, 30g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Bigeye tuna is a highly sought-after fish known for its rich flavor and high omega-3 fatty acid content, making it a popular choice in sushi and sashimi dishes.

Also known as:
Ahi TunaYellowfin Tuna
Scientific NameThunnus obesus
Region of OriginPacific and Atlantic Oceans
Popular Comparisons:
Bigeye TunaBigeye TunaVSAlaska Plaice FilletAlaska Plaice FilletBigeye TunaBigeye TunaVSAlbacore TunaAlbacore TunaBigeye TunaBigeye TunaVSAlbacore White TunaAlbacore White TunaBigeye TunaBigeye TunaVSAlbacore White Tuna LoinAlbacore White Tuna LoinBigeye TunaBigeye TunaVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletBigeye TunaBigeye TunaVSAmerican PlaiceAmerican PlaiceBigeye TunaBigeye TunaVSAmerican Plaice FilletAmerican Plaice FilletBigeye TunaBigeye TunaVSAnchoviesAnchoviesBigeye TunaBigeye TunaVSArctic CharArctic CharBigeye TunaBigeye TunaVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories144 kcal
Water
70%
Fiber0g
Total33.0g
Protein
30g(91%)
Fats
3g(9%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin B129.4 µg (156%)
Vitamin D1 µg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium63 µg (114%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair, making it ideal for athletes.
✓Contains important vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and antioxidant defense.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!High mercury levels in large fish like bigeye tuna can pose health risks, especially for pregnant women and young children.
!Overconsumption may lead to sustainability concerns due to overfishing.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or grilled to enhance its natural flavors. Avoid overcooking to preserve moisture and texture.

Smart Selection & Storage

How to Select

Choose bigeye tuna that is bright red and moist, with a fresh ocean smell. Avoid any fish with brown spots or a dull appearance.

How to Store

Keep bigeye tuna refrigerated at temperatures below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythEating raw fish is always unsafe.
RealityWhen sourced from reputable suppliers, raw fish like bigeye tuna can be safe to eat and is a traditional part of many cuisines.
MythAll tuna is high in mercury.
RealityWhile larger tuna species like bigeye do contain higher mercury levels, smaller species have lower levels and can be consumed more frequently.
MythTuna is not a good source of nutrients.
RealityTuna is an excellent source of protein, omega-3 fatty acids, and essential vitamins and minerals.

Healthy Recipes

Grilled Bigeye Tuna Steaks with Mango Salsa

Juicy grilled Bigeye tuna steaks topped with a refreshing mango salsa, perfect for a light and healthy meal.

Ingredients
  • 2 Bigeye tuna steaks (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the tuna steaks with salt and pepper, then grill for 3-4 minutes on each side.
  3. 3. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt. Serve the salsa over the grilled tuna and garnish with cilantro.

Bigeye Tuna Poke Bowl

A vibrant poke bowl featuring marinated Bigeye tuna, served over brown rice with fresh vegetables.

Ingredients
  • 8 oz Bigeye tuna, diced
  • 1 cup cooked brown rice
  • 1/2 cucumber, sliced
  • 1/2 avocado, sliced
  • 2 radishes, thinly sliced
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, mix the diced tuna with soy sauce and sesame oil, and let it marinate for 10 minutes.
  2. 2. In a serving bowl, layer the brown rice, marinated tuna, cucumber, avocado, and radishes.
  3. 3. Sprinkle sesame seeds on top and serve immediately.

Bigeye Tuna Salad with Avocado and Chickpeas

A hearty salad combining Bigeye tuna, creamy avocado, and protein-packed chickpeas for a nutritious meal.

Ingredients
  • 1 can (5 oz) Bigeye tuna, drained
  • 1 ripe avocado, diced
  • 1 cup canned chickpeas, rinsed
  • 2 cups mixed greens
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the mixed greens, chickpeas, avocado, and tuna.
  2. 2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
  3. 3. Toss gently to combine and serve immediately.

Bigeye Tuna Tacos with Cabbage Slaw

Delicious Bigeye tuna tacos topped with a crunchy cabbage slaw, perfect for a healthy twist on taco night.

Ingredients
  • 8 oz Bigeye tuna, diced
  • 4 small corn tortillas
  • 1 cup green cabbage, shredded
  • 1/2 cup carrots, shredded
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine cabbage, carrots, cilantro, lime juice, salt, and pepper to make the slaw.
  2. 2. Heat the corn tortillas in a skillet until warm.
  3. 3. Fill each tortilla with diced tuna and top with cabbage slaw before serving.

Bigeye Tuna and Quinoa Stuffed Peppers

Colorful bell peppers stuffed with a nutritious mix of quinoa, Bigeye tuna, and vegetables for a filling meal.

Ingredients
  • 2 large bell peppers, halved
  • 1 cup cooked quinoa
  • 1 can (5 oz) Bigeye tuna, drained
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup parsley, chopped
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix cooked quinoa, tuna, cherry tomatoes, parsley, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place them in a baking dish. Bake for 25-30 minutes.

Bigeye Tuna Sashimi with Wasabi Soy Sauce

Fresh Bigeye tuna sashimi served with a zesty wasabi soy sauce, a simple yet elegant dish.

Ingredients
  • 8 oz Bigeye tuna, thinly sliced
  • 2 tbsp soy sauce
  • 1 tsp wasabi paste
  • 1 tsp sesame oil
  • Pickled ginger for serving
Instructions
  1. 1. In a small bowl, mix soy sauce, wasabi paste, and sesame oil to create the dipping sauce.
  2. 2. Arrange the tuna slices on a plate and serve with the wasabi soy sauce and pickled ginger.

Bigeye Tuna and Avocado Sushi Rolls

Homemade sushi rolls filled with Bigeye tuna and creamy avocado, a healthy and fun meal to prepare.

Ingredients
  • 1 cup sushi rice, cooked
  • 4 sheets nori
  • 8 oz Bigeye tuna, sliced into strips
  • 1 ripe avocado, sliced
  • Soy sauce for serving
  • Pickled ginger for serving
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. Place strips of tuna and avocado along the edge of the rice, then roll tightly.
  3. 3. Slice the roll into bite-sized pieces and serve with soy sauce and pickled ginger.

Bigeye Tuna Ceviche with Lime and Cilantro

A refreshing ceviche made with fresh Bigeye tuna, lime juice, and cilantro, perfect for a light appetizer.

Ingredients
  • 8 oz Bigeye tuna, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 2 limes
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced tuna, red onion, jalapeño, lime juice, cilantro, and salt.
  2. 2. Mix well and let it marinate in the refrigerator for 15-20 minutes.
  3. 3. Serve chilled as an appetizer or light meal.

Bigeye Tuna and Spinach Frittata

A protein-packed frittata featuring Bigeye tuna and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 6 eggs
  • 1 can (5 oz) Bigeye tuna, drained
  • 2 cups fresh spinach
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tbsp olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté spinach until wilted.
  3. 3. In a bowl, whisk eggs, then add tuna, sautéed spinach, feta, salt, and pepper. Pour the mixture into the skillet and cook for 5 minutes, then transfer to the oven to bake for 15 minutes.

Bigeye Tuna Zucchini Noodles with Pesto

A low-carb dish featuring spiralized zucchini noodles topped with Bigeye tuna and homemade pesto.

Ingredients
  • 2 medium zucchinis, spiralized
  • 8 oz Bigeye tuna, diced
  • 1/4 cup homemade or store-bought pesto
  • 1 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a skillet, heat olive oil and sauté the zucchini noodles for 2-3 minutes until slightly tender.
  2. 2. Add the diced tuna and pesto, stirring to combine and heat through.
  3. 3. Season with salt and pepper, then serve immediately.

Frequently Asked Questions (FAQ)

What are the health benefits of eating bigeye tuna?

Bigeye tuna is rich in omega-3 fatty acids, which support heart health, reduce inflammation, and promote brain function.

How should bigeye tuna be cooked?

Bigeye tuna can be grilled, seared, or served raw in sushi. It is best not to overcook it to maintain its flavor and texture.

Is bigeye tuna safe to eat raw?

Yes, bigeye tuna is commonly consumed raw in sushi and sashimi, but ensure it is sourced from reputable suppliers to minimize foodborne illness risks.

How often can I eat bigeye tuna?

Due to its mercury content, it is recommended to limit consumption to once a week, especially for pregnant women and children.

What is the difference between bigeye tuna and yellowfin tuna?

Bigeye tuna has a higher fat content and richer flavor compared to yellowfin tuna, making it more desirable for sushi.

Can bigeye tuna be frozen?

Yes, bigeye tuna can be frozen to preserve its freshness, but it is best consumed fresh for optimal taste.

What is the best way to store bigeye tuna?

Store bigeye tuna in the coldest part of the refrigerator and consume it within 1-2 days for best quality.

Are there any sustainability concerns with bigeye tuna?

Yes, bigeye tuna populations are under pressure from overfishing, so it's important to choose sustainably sourced options.

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Comparisons
Bigeye Tuna vs Alaska Plaice Fillet Bigeye Tuna vs Albacore Tuna Bigeye Tuna vs Albacore Tuna
Nutrients
Protein in Bigeye Tuna Calories in Bigeye Tuna Vitamin-c in Bigeye Tuna Magnesium in Bigeye Tuna
Featured Guides
Health Benefits of Bigeye Tuna Healthy Recipes with Bigeye Tuna
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico