Raw Tuna
Thunnus spp.Clinical Encyclopedia
Raw Tuna provides 144 kcal, 31g 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 is a highly nutritious fish known for its high protein content and rich omega-3 fatty acids. It is often consumed in sushi and sashimi, providing essential nutrients for overall health.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed raw in sushi or sashimi; ensure it is sourced from reputable suppliers to minimize health risks.
Smart Selection & Storage
Choose bright red or pink tuna with a fresh ocean smell. Avoid any fish with a dull color or strong fishy odor.
Store raw tuna in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.
Myths vs Realities
Healthy Recipes
Tuna Poke Bowl
A vibrant and nutritious poke bowl featuring marinated raw tuna served over a bed of brown rice and topped with fresh vegetables.
- 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 chopped green onions
- 1 tablespoon sesame seeds
- 1. In a bowl, combine the diced tuna, soy sauce, sesame oil, and rice vinegar; let marinate for 10 minutes.
- 2. In a serving bowl, layer the cooked brown rice, marinated tuna, avocado, cucumber, and edamame.
- 3. Garnish with green onions and sesame seeds before serving.
Tuna Tartare with Avocado
A refreshing and elegant tuna tartare paired with creamy avocado and a hint of lime, perfect as an appetizer.
- 150g raw tuna, finely diced
- 1 ripe avocado, diced
- 1 tablespoon lime juice
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- 1 teaspoon chopped cilantro
- Salt and pepper to taste
- 1. In a bowl, mix the diced tuna with lime juice, soy sauce, sesame oil, cilantro, salt, and pepper.
- 2. On a plate, arrange the diced avocado and top it with the tuna mixture.
- 3. Serve immediately with tortilla chips or cucumber slices.
Tuna and Quinoa Salad
A hearty salad combining protein-rich quinoa and fresh raw tuna, tossed with colorful vegetables and a zesty dressing.
- 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
- Fresh parsley for garnish
- 1. In a large bowl, combine the cooked quinoa, diced bell pepper, red onion, and cherry tomatoes.
- 2. Add the diced tuna, olive oil, lemon juice, salt, and pepper; toss gently to combine.
- 3. Garnish with fresh parsley and serve chilled.
Spicy Tuna Sushi Rolls
Homemade sushi rolls filled with spicy raw tuna and crisp vegetables, wrapped in nori for a healthy treat.
- 150g raw tuna, minced
- 1 tablespoon sriracha sauce
- 1 cup sushi rice, cooked
- 4 sheets nori
- 1/2 cucumber, julienned
- 1/2 avocado, sliced
- Soy sauce for dipping
- 1. Mix the minced tuna with sriracha sauce in a bowl.
- 2. On a bamboo mat, lay a sheet of nori and spread a thin layer of sushi rice over it.
- 3. Place the tuna mixture, cucumber, and avocado on the rice, roll tightly, and slice into pieces. Serve with soy sauce.
Tuna Ceviche with Mango
A zesty tuna ceviche infused with fresh mango and lime, offering a tropical twist to a classic dish.
- 200g raw tuna, diced
- 1 ripe mango, diced
- 1/4 red onion, finely chopped
- 1 jalapeño, minced
- Juice of 2 limes
- 1 tablespoon olive oil
- Salt and cilantro for garnish
- 1. In a bowl, combine the diced tuna, mango, red onion, jalapeño, lime juice, olive oil, and salt.
- 2. Mix well and let it marinate for 15 minutes in the refrigerator.
- 3. Garnish with fresh cilantro before serving.
Tuna and Avocado Toast
A quick and nutritious open-faced sandwich featuring creamy avocado and fresh raw tuna on whole grain bread.
- 100g raw tuna, sliced
- 1 ripe avocado, mashed
- 2 slices whole grain bread, toasted
- 1 tablespoon lime juice
- Salt and pepper to taste
- Red pepper flakes for garnish
- 1. In a bowl, mix the mashed avocado with lime juice, salt, and pepper.
- 2. Spread the avocado mixture over the toasted bread slices.
- 3. Top with sliced raw tuna and sprinkle with red pepper flakes before serving.
Tuna and Chickpea Salad
A protein-packed salad combining raw tuna and chickpeas, dressed with a tangy lemon vinaigrette for a satisfying meal.
- 150g raw tuna, diced
- 1 can chickpeas, rinsed and drained
- 1/2 red bell pepper, diced
- 1/4 red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh basil for garnish
- 1. In a large bowl, combine the chickpeas, diced tuna, bell pepper, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper; pour over the salad.
- 3. Toss gently and garnish with fresh basil before serving.
Tuna Lettuce Wraps
Light and refreshing tuna lettuce wraps filled with crunchy vegetables and a savory sauce, perfect for a low-carb meal.
- 150g raw tuna, diced
- 1/2 cucumber, shredded
- 1 carrot, shredded
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- Butter lettuce leaves for wrapping
- 1. In a bowl, mix the diced tuna with cucumber, carrot, soy sauce, sesame oil, and ginger.
- 2. Spoon the mixture onto butter lettuce leaves.
- 3. Wrap and enjoy as a healthy finger food.
Mediterranean Tuna Salad
A Mediterranean-inspired salad featuring raw tuna, olives, and feta cheese, drizzled with a light vinaigrette.
- 150g raw tuna, diced
- 1/4 cup black olives, sliced
- 1/4 cup feta cheese, crumbled
- 1/2 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper to taste
- Fresh oregano for garnish
- 1. In a large bowl, combine the diced tuna, olives, feta cheese, and cherry tomatoes.
- 2. In a separate bowl, whisk together olive oil, red wine vinegar, salt, and pepper; pour over the salad.
- 3. Toss gently and garnish with fresh oregano before serving.
Tuna and Zucchini Noodles
A healthy alternative to pasta, featuring raw tuna served over spiralized zucchini noodles with a light garlic sauce.
- 150g raw tuna, sliced
- 2 medium zucchinis, spiralized
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add spiralized zucchini and cook for 2-3 minutes until just tender.
- 3. Serve the zucchini noodles topped with sliced raw tuna, lemon juice, salt, and pepper, garnished with fresh parsley.
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 often can I eat raw tuna?
It is recommended to limit consumption to 1-2 servings per week due to potential mercury content.
What are the health benefits of raw tuna?
Raw tuna is high in protein, omega-3 fatty acids, and essential vitamins and minerals that support overall health.
Can pregnant women eat raw tuna?
Pregnant women are advised to avoid raw fish due to the risk of foodborne illness and mercury exposure.
How should raw tuna be stored?
Raw tuna should be stored in the refrigerator at temperatures below 40°F (4°C) and consumed within 1-2 days.
What is the best way to prepare raw tuna?
Raw tuna is best enjoyed as sushi or sashimi, sliced thinly and served with soy sauce and wasabi.
Does raw tuna have a lot of calories?
Raw tuna is relatively low in calories, with about 144 calories per 100g, making it a healthy protein choice.
Can I freeze raw tuna?
Yes, raw tuna can be frozen to kill parasites, but it should be consumed within a few months for best quality.