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Raw Tuna Steak
Meats
Nutri-ScoreA

Raw Tuna Steak

Thunnus spp.

Clinical Encyclopedia

Raw tuna steak is a high-protein, low-fat seafood option rich in omega-3 fatty acids, vitamins, and minerals. It is often enjoyed in sushi and sashimi dishes, providing numerous health benefits.

Scientific NameThunnus spp.
Region of OriginJapan
Popular Comparisons:
Raw Tuna Steak VS AbaloneRaw Tuna Steak VS Alligator TailRaw Tuna Steak VS Alligator Tail MeatRaw Tuna Steak VS Fried Alligator Tail MeatRaw Tuna Steak VS Alpaca Loin SteakRaw Tuna Steak VS Spicy Andouille Sausage

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%)

Health Benefits

✓Rich in omega-3 fatty acids, which support heart health by reducing triglycerides and lowering blood pressure.
✓High protein content aids in muscle repair and growth, making it an excellent choice for athletes and active individuals.
✓Contains essential vitamins and minerals, including Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓May improve cognitive function and reduce the risk of neurodegenerative diseases due to its high DHA content.

Possible Risks & Side Effects

!Raw tuna may contain parasites and bacteria, posing a risk of foodborne illness if not handled properly.
!High mercury levels in some tuna species can lead to toxicity if consumed in excessive amounts, particularly for pregnant women and young children.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi. Ensure the fish is sourced from reputable suppliers and stored at appropriate temperatures to minimize health risks.

Smart Selection & Storage

How to Select

Choose bright, firm tuna with a clean ocean smell. Look for sushi-grade labels and avoid any fish with discoloration or a strong odor.

How to Store

Store raw tuna 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.+
RealityOnly sushi-grade tuna is safe to eat raw, as it has been frozen to kill parasites.
MythRaw fish is always healthier than cooked fish.+
RealityWhile raw fish retains certain nutrients, cooking can eliminate harmful bacteria and parasites.
MythEating raw tuna will increase my mercury levels significantly.+
RealityModerate consumption of sushi-grade tuna is generally safe, but it's important to be mindful of mercury levels.

Healthy Recipes

Tuna Poke Bowl

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

Ingredients
  • 200g raw tuna steak, 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 chopped green onions
  • 1 tablespoon sesame seeds
Instructions
  1. 1. In a bowl, combine soy sauce, sesame oil, and rice vinegar. Add diced tuna and marinate for 15 minutes.
  2. 2. In a serving bowl, layer cooked brown rice, marinated tuna, avocado, cucumber, and edamame.
  3. 3. Garnish with green onions and sesame seeds before serving.

Tuna Tartare with Avocado

A fresh and zesty tuna tartare paired with creamy avocado, perfect as an appetizer or light meal.

Ingredients
  • 150g raw tuna steak, finely diced
  • 1 ripe avocado, diced
  • 1 tablespoon lime juice
  • 1 tablespoon soy sauce
  • 1 teaspoon Dijon mustard
  • 1 tablespoon chopped cilantro
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix diced tuna with lime juice, soy sauce, Dijon mustard, and cilantro. Season with salt and pepper.
  2. 2. On a plate, layer the diced avocado and top with the tuna mixture.
  3. 3. Serve immediately with tortilla chips or cucumber slices.

Spicy Tuna Sushi Rolls

Delicious homemade sushi rolls filled with spicy tuna and fresh vegetables, offering a healthy twist on a classic favorite.

Ingredients
  • 200g raw tuna steak, diced
  • 1 tablespoon sriracha
  • 2 cups sushi rice, cooked
  • 4 sheets nori
  • 1/2 cucumber, julienned
  • 1/2 carrot, julienned
  • Soy sauce for dipping
Instructions
  1. 1. Mix diced tuna with sriracha in a bowl and set aside.
  2. 2. Place a sheet of nori on a bamboo mat, spread a layer of sushi rice, leaving a border.
  3. 3. Add a line of spicy tuna, cucumber, and carrot, then roll tightly. Slice and serve with soy sauce.

Tuna and Quinoa Salad

A protein-packed salad featuring raw tuna, quinoa, and a medley of colorful vegetables, dressed in a light vinaigrette.

Ingredients
  • 150g raw tuna steak, 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 cooked 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 vinaigrette over the salad and toss gently before serving.

Tuna Ceviche with Mango

A refreshing ceviche made with raw tuna and sweet mango, marinated in citrus juices for a light and flavorful dish.

Ingredients
  • 200g raw tuna steak, diced
  • 1 ripe mango, diced
  • 1/4 red onion, finely chopped
  • 1 jalapeño, minced
  • Juice of 2 limes
  • Salt and cilantro to taste
Instructions
  1. 1. In a bowl, combine diced tuna, mango, red onion, jalapeño, and lime juice.
  2. 2. Season with salt and mix gently.
  3. 3. Let marinate in the refrigerator for 30 minutes before serving, garnished with cilantro.

Tuna and Zucchini Noodles

A low-carb alternative to pasta, featuring spiralized zucchini noodles topped with raw tuna and a sesame dressing.

Ingredients
  • 150g raw tuna steak, sliced
  • 2 medium zucchinis, spiralized
  • 2 tablespoons sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon ginger, grated
  • 1 tablespoon sesame seeds
  • Chopped scallions for garnish
Instructions
  1. 1. In a bowl, whisk together sesame oil, soy sauce, and grated ginger.
  2. 2. Toss spiralized zucchini with the dressing and arrange on a plate.
  3. 3. Top with sliced tuna and sprinkle with sesame seeds and scallions.

Tuna Stuffed Bell Peppers

Colorful bell peppers stuffed with a mixture of raw tuna, avocado, and spices, creating a nutritious and eye-catching dish.

Ingredients
  • 2 bell peppers, halved and seeded
  • 200g raw tuna steak, diced
  • 1 avocado, mashed
  • 1 tablespoon lime juice
  • 1/4 cup corn, cooked
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix diced tuna, mashed avocado, lime juice, corn, salt, and pepper.
  2. 2. Fill each bell pepper half with the tuna mixture.
  3. 3. Serve chilled or at room temperature.

Tuna and Spinach Salad

A light and nutritious salad combining fresh spinach, raw tuna, and a tangy dressing, perfect for a quick lunch.

Ingredients
  • 150g raw tuna steak, seared and sliced
  • 4 cups fresh spinach
  • 1/4 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine spinach, red onion, and cherry tomatoes.
  2. 2. Drizzle with balsamic vinegar and olive oil, then season with salt and pepper.
  3. 3. Top with sliced seared tuna and serve immediately.

Tuna and Chickpea Salad

A hearty salad featuring raw tuna and chickpeas, tossed with fresh herbs and a lemon dressing for a protein-rich meal.

Ingredients
  • 150g raw tuna steak, diced
  • 1 can chickpeas, drained and rinsed
  • 1/4 cup parsley, chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced tuna, chickpeas, parsley, lemon juice, and olive oil.
  2. 2. Season with salt and pepper and mix gently.
  3. 3. Serve chilled or at room temperature.

Frequently Asked Questions (FAQ)

Is raw tuna safe to eat?

Yes, raw tuna is safe to eat if it is sushi-grade and sourced from reputable suppliers.

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.

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 rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals, promoting heart health and muscle growth.

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 any fish with a dull appearance or strong odor.

Can pregnant women eat raw tuna?

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

What types of tuna are best for raw consumption?

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

How can I prepare raw tuna at home?

You can prepare raw tuna by slicing it thinly for sashimi or cubing it for poke bowls, ensuring proper hygiene and handling.

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Comparisons
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Nutrients
Protein in Raw Tuna Steak Calories in Raw Tuna Steak Vitamin-c in Raw Tuna Steak Magnesium in Raw Tuna Steak
Featured Guides
Health Benefits of Raw Tuna Steak Healthy Recipes with Raw Tuna Steak