Oopah (tunicate), whole animal (Alaska Native)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
67
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 | 47 (70.2%) |
| Fat | 20 (29.7%) |
| Total | 67 (100%) |
Serving: 100g/3.5oz [100g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 80 (80.2%) |
| Protein | 12 (11.7%) |
| Ash | 2.8 (2.8%) |
| Fat | 2.2 (2.2%) |
| Total | 100 (100%) |
Serving: 100g/3.5oz [100g]
Benefits
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High in protein, with around 20 grams of protein per 100 grams. Provides essential amino acids to support muscle growth and maintenance
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Rich source of vitamins and minerals like vitamin B12, vitamin C, iron, zinc and magnesium which support overall health and well-being
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Contains omega-3 fatty acids EPA and DHA which are anti-inflammatory and good for heart health
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Low in calories, with around 80 calories per 100 grams. Can be included in weight management diets
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Traditional food for Alaska Natives. Part of local culture and cuisine
Risks
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High in cholesterol. Oopah contains around 200 mg of cholesterol per 3-ounce serving
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High in sodium. A 3-ounce serving contains around 500 mg of sodium
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May contain small bones. As an entire small animal, oopah may contain bones that could pose a choking risk
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Allergens. Some people may have an allergic reaction to oopah
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Mercury levels. Certain types of seafood like oopah sometimes contain higher levels of mercury that are not safe to eat frequently
Additional Information
Oopah, also known as tunicate, is a whole animal commonly consumed by Alaska Native communities. This unique seafood delicacy offers several nutritional benefits, but it is important to be aware of potential risks associated with its consumption.
One of the primary attributes of oopah is its high protein content. Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting the immune system, and maintaining overall health. Consuming oopah as a source of protein can be particularly beneficial for individuals following a high-protein diet, athletes, and those looking to build and maintain muscle mass.
Oopah is also a good source of several essential vitamins and minerals. It contains significant amounts of vitamin B12, which is essential for the production of red blood cells and the proper functioning of the nervous system. Additionally, oopah provides minerals such as iron, zinc, and selenium, which are important for various bodily functions including immune support, energy production, and antioxidant defense.
Moreover, oopah is low in fat and calories, making it a suitable choice for individuals looking to maintain a healthy weight or manage their calorie intake. Its low-fat content also makes it a heart-healthy food option, as excessive intake of saturated and trans fats can contribute to cardiovascular diseases.
While oopah offers several nutritional benefits, it is important to consider potential risks associated with its consumption. One primary concern is the presence of toxins, specifically tunicate-derived toxins (TDTs). Oopah is known to accumulate these toxins, which can pose health risks if consumed in large quantities or if the oopah is harvested from polluted waters. TDTs can cause symptoms such as nausea, vomiting, diarrhea, and in severe cases, even paralysis. Therefore, it is crucial to ensure that oopah is harvested from clean and unpolluted waters, and to consume it in moderation.
Furthermore, it is worth mentioning that oopah may not be readily available in all regions and may be unfamiliar to individuals outside of Alaska Native communities. This limited accessibility can hinder its widespread consumption and availability of nutritional information for the general population.
In conclusion, oopah, or tunicate, is a whole animal commonly consumed by Alaska Native communities. It offers several nutritional benefits, including high protein content, essential vitamins and minerals, and low fat and calorie content. However, it is important to be aware of potential risks associated with its consumption, such as the accumulation of tunicate-derived toxins. Therefore, it is advisable to ensure that oopah is harvested from clean waters and to consume it in moderation. As with any food product, it is always recommended to consult with a healthcare professional or nutritionist before incorporating oopah into your diet, especially if you have any specific health concerns or dietary restrictions.