Fish, tuna, bluefin
Category: Finfish & Shellfish Products State: Fresh Method: Raw
Nutrition Highlights
Serving Size
Calories
122
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 79 (64.8%) |
| Fat | 37 (30.7%) |
| Total | 122 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 58 (68.1%) |
| Protein | 20 (23.3%) |
| Fat | 4.2 (4.9%) |
| Ash | 1.0 (1.2%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with 31 grams of protein per 3-ounce serving. Protein helps build and repair tissues throughout the body
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Rich source of omega-3 fatty acids, specifically EPA and DHA. Omega-3s support heart and brain health and may have anti-inflammatory effects
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Low in saturated fat and high in unsaturated fat. The fats in fish support heart health and healthy cell function
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A good source of selenium, which acts as an antioxidant, protecting cells from damage. Selenium also supports thyroid function
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High in vitamin B3 (niacin). Niacin supports energy production and metabolism
Risks
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High levels of mercury which can be toxic if consumed regularly or in large amounts
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May contain parasites if eaten raw
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High in purines which can trigger gout attacks in susceptible individuals
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Expensive compared to other types of fish
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As a large predatory fish, bluefin tuna can accumulate toxins in its tissues from eating contaminated prey
Additional Information
Fish, specifically bluefin tuna, is a highly nutritious food that offers numerous health benefits. However, consuming raw bluefin tuna also carries certain risks that need to be considered.
Nutritional Benefits:
1. High Protein Content: Bluefin tuna is an excellent source of high-quality protein, which is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Omega-3 Fatty Acids: Raw bluefin tuna is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are known to promote heart health, reduce inflammation, support brain function, and improve overall well-being.
3. Vitamin and Mineral Source: Bluefin tuna is a good source of various vitamins and minerals, including vitamin B12, selenium, and potassium. Vitamin B12 is crucial for nerve function and the production of red blood cells, while selenium acts as an antioxidant and supports thyroid function. Potassium is essential for maintaining proper heart and muscle function.
4. Low in Saturated Fat: Bluefin tuna is relatively low in saturated fat, making it a healthier choice compared to many other protein sources. A diet low in saturated fat is associated with a reduced risk of heart disease and other chronic conditions.
5. Low-Calorie Option: Raw bluefin tuna is relatively low in calories, making it suitable for individuals aiming to manage their weight or follow a calorie-controlled diet.
Risks:
1. Mercury Contamination: Bluefin tuna, especially larger specimens, can contain high levels of mercury due to bioaccumulation in their tissues. Mercury is a toxic metal that can negatively impact the nervous system, particularly in pregnant women, nursing mothers, and young children. Hence, it is recommended to limit consumption, especially for these vulnerable groups.
2. Parasitic Infections: Raw bluefin tuna may carry parasites, such as tapeworms or roundworms, which can cause gastrointestinal issues and other health problems. Proper handling, preparation, and freezing can help reduce the risk of parasitic infections.
3. Foodborne Illnesses: Consuming raw fish, including bluefin tuna, increases the risk of foodborne illnesses like salmonella or listeria infections. These bacteria can cause symptoms such as nausea, vomiting, diarrhea, and in severe cases, may lead to hospitalization. To minimize the risk, it is crucial to ensure the fish is sourced from reputable suppliers and stored and handled properly.
In conclusion, raw bluefin tuna offers several nutritional benefits, including high protein content, omega-3 fatty acids, vitamins, and minerals. However, it is important to be aware of the risks associated with consuming raw fish, such as mercury contamination, parasitic infections, and foodborne illnesses. To enjoy the nutritional benefits of bluefin tuna while minimizing these risks, it is advisable to consume it in moderation, ensure proper sourcing and handling, and consider alternative cooking methods like searing or grilling to reduce potential hazards.