Tuna
ThunnusClinical Encyclopedia
Tuna 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.
Tuna is a highly nutritious fish known for its rich protein content and omega-3 fatty acids, which are essential for heart health. It is commonly consumed in various forms, including fresh, canned, and sushi.
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
Tuna can be enjoyed raw in sushi or sashimi, grilled, baked, or canned. It is best to choose sustainably sourced options and avoid overcooking to preserve its flavor and nutrients.
Smart Selection & Storage
Choose tuna that is firm, moist, and has a fresh ocean smell. For canned tuna, check the expiration date and opt for BPA-free cans when possible.
Fresh tuna should be stored in the refrigerator and consumed within 1-2 days. Canned tuna can be stored in a cool, dry place and is safe for several years if unopened.
Myths vs Realities
Healthy Recipes
Mediterranean Tuna Quinoa Bowl
This vibrant bowl combines protein-packed quinoa with fresh vegetables and tuna for a nutritious meal that's bursting with flavor.
- 1 cup cooked quinoa
- 1 can tuna in water, drained
- 1/2 cup cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup Kalamata olives, sliced
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, tuna, cherry tomatoes, cucumber, red onion, and olives.
- 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the quinoa mixture and toss gently to combine.
Tuna and Avocado Lettuce Wraps
These refreshing lettuce wraps are filled with creamy avocado and protein-rich tuna, making them a perfect low-carb snack or light meal.
- 1 can tuna in water, drained
- 1 ripe avocado, mashed
- 1 tablespoon Greek yogurt
- 1 tablespoon lime juice
- 1/4 teaspoon garlic powder
- Salt and pepper to taste
- 4 large lettuce leaves
- 1. In a bowl, mix together tuna, mashed avocado, Greek yogurt, lime juice, garlic powder, salt, and pepper.
- 2. Spoon the tuna mixture into the center of each lettuce leaf.
- 3. Wrap the lettuce around the filling and enjoy immediately.
Spicy Tuna Sushi Rolls
These homemade sushi rolls are filled with spicy tuna and crisp vegetables, providing a healthy twist on a classic favorite.
- 1 cup sushi rice
- 1 can tuna in water, drained
- 2 tablespoons sriracha
- 1 tablespoon mayonnaise
- 1/2 cucumber, julienned
- 1 avocado, sliced
- 4 sheets nori
- Soy sauce for serving
- 1. Cook sushi rice according to package instructions and let it cool.
- 2. In a bowl, mix tuna with sriracha and mayonnaise until well combined.
- 3. Place a sheet of nori on a bamboo mat, spread a thin layer of rice, and top with tuna, cucumber, and avocado. Roll tightly and slice into pieces.
Tuna-Stuffed Bell Peppers
These colorful bell peppers are filled with a delicious mixture of tuna, brown rice, and spices, making for a wholesome and satisfying meal.
- 4 bell peppers, halved and seeds removed
- 1 can tuna in water, drained
- 1 cup cooked brown rice
- 1/2 cup corn, drained
- 1/4 cup diced tomatoes
- 1 teaspoon cumin
- Salt and pepper to taste
- 1/2 cup shredded cheese (optional)
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, combine tuna, brown rice, corn, diced tomatoes, cumin, salt, and pepper.
- 3. Stuff each bell pepper half with the tuna mixture, top with cheese if desired, and bake for 25-30 minutes.
Tuna Zucchini Noodle Salad
This light and refreshing salad features spiralized zucchini noodles tossed with tuna, cherry tomatoes, and a zesty dressing.
- 2 medium zucchinis, spiralized
- 1 can tuna in water, drained
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine spiralized zucchini, tuna, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
- 3. Drizzle the dressing over the salad and toss gently to combine.
Tuna and Chickpea Salad
This protein-rich salad combines tuna and chickpeas with fresh herbs and a tangy dressing, perfect for a quick lunch or dinner.
- 1 can tuna in water, drained
- 1 can chickpeas, rinsed and drained
- 1/4 cup red onion, diced
- 1/4 cup parsley, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine tuna, chickpeas, red onion, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad and mix well to combine.
Tuna and Sweet Potato Cakes
These savory cakes made with tuna and sweet potatoes are packed with flavor and make for a great healthy snack or meal.
- 1 can tuna in water, drained
- 1 cup mashed sweet potatoes
- 1/4 cup breadcrumbs
- 1 egg, beaten
- 1/4 cup green onions, chopped
- 1 teaspoon paprika
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix together tuna, mashed sweet potatoes, breadcrumbs, egg, green onions, paprika, salt, and pepper.
- 2. Form the mixture into small patties.
- 3. Heat olive oil in a skillet over medium heat and cook the patties for 4-5 minutes on each side until golden brown.
Tuna and Spinach Stuffed Avocados
These stuffed avocados are a delicious and nutritious way to enjoy tuna, combined with fresh spinach and a creamy dressing.
- 2 ripe avocados, halved and pitted
- 1 can tuna in water, drained
- 1 cup fresh spinach, chopped
- 2 tablespoons Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a bowl, mix together tuna, chopped spinach, Greek yogurt, lemon juice, salt, and pepper.
- 2. Spoon the tuna mixture into the avocado halves.
- 3. Serve immediately as a healthy appetizer or light meal.
Tuna and Broccoli Stir-Fry
This quick stir-fry features tuna and broccoli in a savory sauce, making it a healthy and satisfying dish for any meal.
- 1 can tuna in water, drained
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 teaspoon ginger, grated
- Cooked brown rice for serving
- 1. Heat olive oil in a pan over medium heat and sauté garlic and ginger until fragrant.
- 2. Add broccoli and cook until tender, then stir in tuna and soy sauce.
- 3. Serve over cooked brown rice.
Tuna and Cauliflower Rice Bowl
This low-carb bowl features cauliflower rice topped with seasoned tuna and fresh vegetables for a healthy and filling meal.
- 2 cups cauliflower rice
- 1 can tuna in water, drained
- 1/2 cup bell peppers, diced
- 1/4 cup green onions, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté cauliflower rice until tender.
- 2. Stir in tuna, bell peppers, green onions, lemon juice, salt, and pepper.
- 3. Serve warm in a bowl.
Frequently Asked Questions (FAQ)
Is tuna safe to eat during pregnancy?
Pregnant women should limit their intake of tuna due to potential mercury exposure, opting for low-mercury varieties like canned light tuna.
How often can I eat tuna?
It is generally safe to eat tuna 1-2 times a week, but be mindful of the type of tuna and its mercury levels.
What are the health benefits of eating tuna?
Tuna is high in protein, omega-3 fatty acids, and essential vitamins and minerals, contributing to heart health, muscle maintenance, and overall well-being.
Can I eat canned tuna every day?
While canned tuna is convenient and nutritious, daily consumption is not recommended due to mercury concerns; moderation is key.
What is the best way to cook tuna?
Tuna is best cooked quickly over high heat to maintain its moisture and flavor; grilling or searing are popular methods.
Is fresh tuna healthier than canned tuna?
Both fresh and canned tuna have health benefits, but fresh tuna may contain higher levels of omega-3s, while canned tuna is convenient and shelf-stable.
What types of tuna are low in mercury?
Light canned tuna, typically made from skipjack tuna, is lower in mercury compared to albacore or bluefin tuna.
Can I eat tuna raw?
Yes, high-quality sushi-grade tuna can be safely consumed raw, but ensure it is sourced from reputable suppliers.