Home/Meats/Raw Tuna Meat
Back to Home
Raw Tuna Meat
Meats
Nutri-ScoreA

Raw Tuna Meat

Thunnus spp.

Clinical Encyclopedia

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

Raw Tuna Meat 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 meat is a highly nutritious seafood rich in protein and omega-3 fatty acids, essential for heart health and cognitive function. It is often consumed in sushi and sashimi dishes.

Also known as:
Sushi-grade tunaSashimi-grade tuna
Scientific NameThunnus spp.
Region of OriginJapan
Popular Comparisons:
Raw Tuna MeatRaw Tuna MeatVSAbaloneAbaloneRaw Tuna MeatRaw Tuna MeatVSAlligator TailAlligator TailRaw Tuna MeatRaw Tuna MeatVSAlligator Tail MeatAlligator Tail MeatRaw Tuna MeatRaw Tuna MeatVSFried Alligator Tail MeatFried Alligator Tail MeatRaw Tuna MeatRaw Tuna MeatVSAlpaca Loin SteakAlpaca Loin SteakRaw Tuna MeatRaw Tuna MeatVSSpicy Andouille SausageSpicy Andouille SausageRaw Tuna MeatRaw Tuna MeatVSAntelope Loin SteakAntelope Loin SteakRaw Tuna MeatRaw Tuna MeatVSBaconBaconRaw Tuna MeatRaw Tuna MeatVSApplewood Smoked BaconApplewood Smoked BaconRaw Tuna MeatRaw Tuna MeatVSCanadian Back BaconCanadian Back Bacon

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 meat supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it helps reduce inflammation and lower the risk of chronic diseases such as heart disease.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in carbohydrates and calories, 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, especially for pregnant women and young children.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, ensure it is fresh and sourced from a reputable supplier. Avoid cooking to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose bright, shiny tuna with a firm texture and a clean ocean smell. Avoid any tuna that appears dull or has brown spots.

How to Store

Store raw tuna in the coldest part of the refrigerator and consume it within 1-2 days. For longer storage, consider freezing.

Myths vs Realities

MythAll tuna is safe to eat raw.
RealityNot all tuna is safe to eat raw; it's essential to choose sushi-grade tuna to minimize health risks.
MythRaw fish is always unhealthy.
RealityWhen sourced and handled properly, raw fish can be very healthy and nutritious.
MythCooking tuna destroys its nutritional value.
RealityWhile cooking can alter some nutrients, raw tuna retains high levels of omega-3 fatty acids and vitamins.

Healthy Recipes

Tuna Poke Bowl

A vibrant and nutritious poke bowl featuring marinated raw tuna, fresh vegetables, and a flavorful sesame dressing.

Ingredients
  • 200g raw tuna, diced
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cucumber, thinly sliced
  • 1/4 cup edamame, shelled
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon rice vinegar
  • 1 tablespoon sesame seeds
  • 2 green onions, chopped
Instructions
  1. 1. In a bowl, combine soy sauce, sesame oil, and rice vinegar to create the marinade.
  2. 2. Add the diced tuna to the marinade and let it sit for 15 minutes.
  3. 3. Assemble the bowl by placing the cooked brown rice at the base, followed by marinated tuna, avocado, cucumber, edamame, and garnish with sesame seeds and green onions.

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, finely diced
  • 1 ripe avocado, diced
  • 1 tablespoon lime juice
  • 1 teaspoon soy sauce
  • 1 teaspoon sesame oil
  • 1 tablespoon chopped cilantro
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix the diced tuna with lime juice, soy sauce, sesame oil, cilantro, salt, and pepper.
  2. 2. Carefully fold in the diced avocado, being gentle to keep the pieces intact.
  3. 3. Serve immediately in a chilled dish, garnished with additional cilantro if desired.

Spicy Tuna Sushi Rolls

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

Ingredients
  • 200g raw tuna, chopped
  • 1 tablespoon sriracha
  • 1 tablespoon mayonnaise
  • 4 sheets nori
  • 1 cup sushi rice, cooked
  • 1/2 cucumber, julienned
  • 1/2 carrot, julienned
  • Soy sauce for dipping
Instructions
  1. 1. In a bowl, mix the chopped tuna with sriracha and mayonnaise until well combined.
  2. 2. Lay a sheet of nori on a bamboo sushi mat, spread a thin layer of sushi rice over it, leaving a border at the top.
  3. 3. Place the spicy tuna, cucumber, and carrot in a line at the bottom, roll tightly, and slice into bite-sized pieces. Serve with soy sauce.

Tuna and Quinoa Salad

A protein-packed salad combining raw tuna, quinoa, and a variety of colorful vegetables, dressed with a light vinaigrette.

Ingredients
  • 150g raw tuna, 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 cooked quinoa, diced tuna, bell pepper, red onion, and cherry tomatoes.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Tuna Ceviche with Mango

A zesty ceviche made with fresh tuna, mango, and lime juice, offering a delightful balance of flavors and textures.

Ingredients
  • 200g raw tuna, diced
  • 1 ripe mango, diced
  • 1/4 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 the diced tuna, mango, red onion, jalapeño, lime juice, cilantro, and salt.
  2. 2. Mix gently and let it marinate in the refrigerator for 15-20 minutes.
  3. 3. Serve chilled, garnished with additional cilantro if desired.

Tuna Lettuce Wraps

Healthy lettuce wraps filled with spicy tuna and crunchy vegetables, perfect for a light lunch or snack.

Ingredients
  • 200g raw tuna, diced
  • 1 tablespoon sriracha
  • 1 tablespoon mayonnaise
  • 1/2 cup shredded carrots
  • 1/2 cup sliced bell peppers
  • 1 head of butter lettuce, leaves separated
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, mix the diced tuna with sriracha and mayonnaise until well combined.
  2. 2. Take a lettuce leaf and fill it with the spicy tuna mixture, shredded carrots, and bell peppers.
  3. 3. Sprinkle with sesame seeds and serve as a fresh wrap.

Tuna and Chickpea Salad

A hearty salad combining raw tuna and chickpeas with fresh herbs and a lemon dressing, providing a nutritious meal option.

Ingredients
  • 150g raw tuna, diced
  • 1 can chickpeas, drained and rinsed
  • 1/4 cup parsley, chopped
  • 1/4 cup red onion, diced
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the diced tuna, chickpeas, parsley, and red onion.
  2. 2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve immediately.

Tuna and Avocado Toast

A simple yet delicious toast topped with creamy avocado and marinated raw tuna, perfect for breakfast or a light snack.

Ingredients
  • 100g raw tuna, sliced
  • 1 ripe avocado, mashed
  • 2 slices whole-grain bread
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Red pepper flakes for garnish
Instructions
  1. 1. Toast the whole-grain bread until golden brown.
  2. 2. In a bowl, mix the sliced tuna with lime juice, salt, and pepper.
  3. 3. Spread the mashed avocado on the toast, top with marinated tuna, and sprinkle with red pepper flakes before serving.

Tuna Zucchini Noodles

A low-carb dish featuring spiralized zucchini tossed with raw tuna and a light garlic-soy dressing.

Ingredients
  • 200g raw tuna, diced
  • 2 medium zucchinis, spiralized
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon sesame seeds
  • Salt and pepper to taste
Instructions
  1. 1. In a pan, heat olive oil and sauté minced garlic until fragrant.
  2. 2. Add spiralized zucchini and stir-fry for 2-3 minutes until slightly softened.
  3. 3. Remove from heat, add diced tuna, soy sauce, sesame seeds, salt, and pepper, and toss to combine before serving.

Tuna and Spinach Stuffed Bell Peppers

Colorful bell peppers stuffed with a mixture of raw tuna, spinach, and quinoa, baked to perfection for a healthy meal.

Ingredients
  • 200g raw tuna, diced
  • 2 bell peppers, halved and seeded
  • 1 cup cooked quinoa
  • 1 cup fresh spinach, chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix the diced tuna, cooked quinoa, chopped spinach, olive oil, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture, place them in a baking dish, and bake for 20-25 minutes until the peppers are tender.

Frequently Asked Questions (FAQ)

Is raw tuna safe to eat?

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

What are the health benefits of eating raw tuna?

Raw tuna is rich in protein, omega-3 fatty acids, and essential vitamins and minerals, promoting heart health and cognitive function.

Can pregnant women eat raw tuna?

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

How can I tell if raw tuna is fresh?

Fresh raw tuna should have a bright color, a clean ocean smell, and a firm texture. Avoid tuna that appears dull or has a strong fishy odor.

What types of tuna are best for sushi?

Bluefin and yellowfin tuna are commonly used for sushi due to their rich flavor and texture.

How can I prepare raw tuna at home?

Slice fresh raw tuna into thin pieces for sashimi or dice it for poke bowls. Always use a sharp knife and clean cutting board.

Is raw tuna high in mercury?

Some species of tuna, especially larger ones, can have high mercury levels. It's advisable to limit consumption and choose smaller species.

Related Superfoods
Abalone Fresh Abalone Aged Blue Cheese
Comparisons
Raw Tuna Meat vs Abalone Raw Tuna Meat vs Alligator Tail Raw Tuna Meat vs Alligator Tail Meat
Nutrients
Protein in Raw Tuna Meat Calories in Raw Tuna Meat Vitamin-c in Raw Tuna Meat Magnesium in Raw Tuna Meat
Featured Guides
Health Benefits of Raw Tuna Meat Healthy Recipes with Raw Tuna Meat
Rankings
Meats high in selenium Meats high in vitamin-b12 Meats low in carbohidratos Meats low in índice glucémico