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Raw Tuna Fillet
Fish
Nutri-ScoreA

Raw Tuna Fillet

Thunnus spp.

Clinical Encyclopedia

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

Raw Tuna Fillet provides 132 kcal, 28g 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.

Raw tuna fillet is a highly nutritious seafood option, rich in protein and omega-3 fatty acids, making it an excellent choice for a healthy diet. It is low in calories and carbohydrates, providing essential nutrients for overall health.

Also known as:
Sushi-grade tunaSashimi tuna
Scientific NameThunnus spp.
Region of OriginJapan
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
75%
Fiber0g
Total29.0g
Protein
28g(97%)
Fats
1g(3%)
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 B122.2 µg (92%)
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

✓High in protein, raw tuna fillet supports muscle growth and repair, making it ideal for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including B vitamins and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and carbohydrates, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

!Raw tuna may contain parasites or bacteria, so it is essential to source it from reputable suppliers and ensure proper handling.
!High mercury levels in some tuna species can pose health risks, particularly for pregnant women and young children.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, ensure the fish is sushi-grade and properly handled to minimize health risks.

Smart Selection & Storage

How to Select

Choose bright, firm tuna with a clean ocean smell. Avoid any fish with discoloration or a strong odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. If freezing, wrap tightly to prevent freezer burn.

Myths vs Realities

MythAll tuna is safe to eat raw.
RealityNot all tuna is safe to eat raw; only sushi-grade tuna from reputable sources should be consumed raw.
MythRaw fish is always unhealthy.
RealityRaw fish can be very healthy when sourced and handled properly, providing essential nutrients.
MythFreezing raw tuna kills all parasites.
RealityFreezing can kill some parasites, but it is not a guarantee; proper sourcing and handling are crucial.

Healthy Recipes

Tuna Poke Bowl

A vibrant and nutritious poke bowl featuring marinated raw tuna, fresh vegetables, and a base of brown rice for a wholesome meal.

Ingredients
  • 200g raw tuna fillet, diced
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cucumber, julienned
  • 1/4 cup edamame, shelled
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon rice vinegar
  • 1 tablespoon sesame seeds
  • 2 green onions, sliced
Instructions
  1. 1. In a bowl, combine soy sauce, sesame oil, and rice vinegar. Add the diced tuna and marinate for 15 minutes.
  2. 2. In a serving bowl, layer the cooked brown rice, marinated tuna, avocado, cucumber, and edamame.
  3. 3. Garnish with sesame seeds and sliced green onions before serving.

Tuna Tartare with Avocado

A refreshing tuna tartare served with creamy avocado and a zesty lime dressing, perfect as an appetizer or light meal.

Ingredients
  • 150g raw tuna fillet, finely diced
  • 1 ripe avocado, diced
  • 1 tablespoon lime juice
  • 1 teaspoon soy sauce
  • 1 teaspoon olive oil
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon chopped cilantro
Instructions
  1. 1. In a bowl, mix the diced tuna, lime juice, soy sauce, olive oil, salt, and pepper.
  2. 2. In another bowl, gently combine the diced avocado with lime juice and cilantro.
  3. 3. Layer the tuna mixture and avocado in a serving dish and serve immediately.

Spicy Tuna Sushi Rolls

Delicious homemade sushi rolls filled with spicy tuna and crisp vegetables, wrapped in nori and served with wasabi and soy sauce.

Ingredients
  • 200g raw tuna fillet, minced
  • 1 tablespoon sriracha sauce
  • 1 teaspoon mayonnaise
  • 2 sheets nori
  • 1 cup sushi rice, cooked
  • 1/2 cucumber, julienned
  • 1/2 carrot, julienned
  • Soy sauce for dipping
Instructions
  1. 1. Mix the minced tuna with sriracha and mayonnaise in a bowl.
  2. 2. Place a sheet of nori on a bamboo mat, spread half the sushi rice over it, and layer with tuna, cucumber, and carrot.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Tuna and Quinoa Salad

A wholesome salad combining protein-rich quinoa and raw tuna, tossed with fresh vegetables and a light lemon dressing.

Ingredients
  • 150g raw tuna fillet, diced
  • 1 cup cooked quinoa
  • 1/2 bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the quinoa, diced tuna, bell pepper, red onion, and cherry tomatoes.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve.

Tuna Ceviche with Mango

A zesty tuna ceviche with fresh mango and lime, offering a refreshing taste that’s perfect for warm days.

Ingredients
  • 200g raw tuna fillet, diced
  • 1 ripe mango, diced
  • Juice of 2 limes
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine the tuna, mango, lime juice, red onion, jalapeño, cilantro, and salt.
  2. 2. Mix well and let it marinate in the refrigerator for 30 minutes.
  3. 3. Serve chilled with tortilla chips or on its own.

Tuna and Avocado Lettuce Wraps

Light and healthy tuna and avocado wraps served in crisp lettuce leaves, perfect for a quick snack or lunch.

Ingredients
  • 150g raw tuna fillet, diced
  • 1 ripe avocado, mashed
  • 1 tablespoon lime juice
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, mix the diced tuna with mashed avocado, lime juice, garlic powder, salt, and pepper.
  2. 2. Spoon the mixture into lettuce leaves to create wraps.
  3. 3. Serve immediately as a fresh snack or light meal.

Tuna and Chickpea Salad

A protein-packed salad featuring raw tuna and chickpeas, tossed with a tangy vinaigrette and fresh herbs.

Ingredients
  • 150g raw tuna fillet, diced
  • 1 can chickpeas, rinsed and drained
  • 1/2 cucumber, diced
  • 1/4 red onion, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine the tuna, chickpeas, cucumber, and red onion.
  2. 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and garnish with parsley.

Tuna Zucchini Noodles

A low-carb dish featuring spiralized zucchini noodles topped with raw tuna and a sesame-soy dressing.

Ingredients
  • 150g raw tuna fillet, sliced
  • 2 medium zucchinis, spiralized
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
  • Chopped green onions for garnish
Instructions
  1. 1. In a bowl, mix soy sauce, sesame oil, and grated ginger.
  2. 2. Toss the spiralized zucchini with the dressing and plate it.
  3. 3. Top with sliced tuna, sprinkle with sesame seeds and green onions before serving.

Tuna and Spinach Stuffed Avocado

A nutritious dish featuring avocado halves stuffed with a flavorful tuna and spinach mixture, perfect for a light meal.

Ingredients
  • 150g raw tuna fillet, diced
  • 1 ripe avocado, halved
  • 1 cup fresh spinach, chopped
  • 1 tablespoon Greek yogurt
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced tuna, chopped spinach, Greek yogurt, lemon juice, salt, and pepper.
  2. 2. Scoop out some of the avocado flesh to create space for the filling.
  3. 3. Stuff the avocado halves with the tuna mixture and serve immediately.

Tuna Carpaccio with Arugula

A sophisticated dish featuring thinly sliced raw tuna served with peppery arugula and a drizzle of olive oil.

Ingredients
  • 200g raw tuna fillet, thinly sliced
  • 2 cups arugula
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
  • Shaved Parmesan for garnish
Instructions
  1. 1. Arrange the thinly sliced tuna on a plate and season with salt and pepper.
  2. 2. In a bowl, toss arugula with olive oil and lemon juice.
  3. 3. Top the tuna with the dressed arugula and garnish with shaved Parmesan.

Frequently Asked Questions (FAQ)

Is raw tuna safe to eat?

Yes, raw tuna is safe to eat if it is sourced from reputable suppliers and handled properly to prevent contamination.

How should I store raw tuna?

Store raw tuna in the refrigerator at temperatures below 40°F (4°C) and consume it within 1-2 days for optimal freshness.

Can I freeze raw tuna?

Yes, raw tuna can be frozen for up to 3 months. Ensure it is tightly wrapped to prevent freezer burn.

What are the health benefits of eating raw tuna?

Raw tuna is high in protein, omega-3 fatty acids, and essential vitamins and minerals, supporting heart health and muscle repair.

How do I know if raw tuna is fresh?

Fresh raw tuna should have a bright color, a clean ocean smell, and a firm texture. Avoid fish with a dull appearance or strong odor.

What types of tuna are best for raw consumption?

Bluefin, yellowfin, and albacore tuna are commonly used for raw dishes due to their flavor and texture.

Can I eat raw tuna while pregnant?

Pregnant women should avoid raw tuna due to the risk of mercury exposure and foodborne illnesses.

What is the best way to prepare raw tuna?

Raw tuna is best prepared as sushi or sashimi, sliced thinly and served with soy sauce, wasabi, and pickled ginger.

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