Fish, tuna, raw
Common food
Photo: Wikipedia
Raw tuna, often called maguro or ahi, is a lean, deep-red muscle with a clean, subtly sweet flavor and a firm, buttery texture that melts on the tongue. It's a nutritional powerhouse, packing an impressive 24.4 grams of high-quality protein per 100 grams with virtually no fat or carbohydrates.
Calorie split: 96% protein · 0% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People love raw tuna for its clean, oceanic umami and luxurious, melt-in-your-mouth texture that serves as a perfect canvas for soy, wasabi, or citrus. Its versatility allows it to be the star of everything from simple sashimi to complex poke bowls.
⚠️ Watch-outs & how to enjoy it better
As a raw animal protein, it carries a risk of foodborne pathogens like parasites or bacteria; always use sushi-grade fish from a trusted source. It's also a common allergen for those with fish allergies. For mercury concerns, which are higher in large predatory fish, pregnant women and young children should follow consumption guidelines and vary their seafood choices.
Key benefits
- Exceptionally high in complete protein for muscle maintenance and satiety.
- Naturally very low in fat and calories, making it ideal for lean diets.
- Rich in selenium, an important antioxidant mineral.
- A good source of B vitamins, particularly niacin (B3) and B12.
- Contains omega-3 fatty acids, even in lean cuts.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The prized fatty tuna belly, known as 'otoro' in Japanese, is so highly valued that a single bluefin tuna can sell for over a million dollars at the first auction of the year at Tokyo's Toyosu Market.
Full nutrition (USDA data · scales with serving)
| Water | 74.0 g |
| Energy | 109 kcal |
| Protein | 24.4 g |
| Total lipid (fat) | 0.49 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.77 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 278 mg |
| Potassium, K | 441 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 90.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.12 mg |
| Niacin | 18.5 mg |
| Vitamin B-6 | 0.93 mg |
| Folate, total | 2.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 2.0 ug |
| Folate, DFE | 2.0 ug |
| Choline, total | 65.0 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 18.0 ug |
| Retinol | 18.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.7 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.17 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.12 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.08 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.15 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 39.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
What does 'sushi-grade' or 'sashimi-grade' actually mean?
There is no legal definition in the U.S., but it generally indicates the fish was flash-frozen shortly after catch to kill parasites, as recommended by the FDA for raw consumption. It's a label of quality and safety from your fishmonger.
Can I use regular supermarket tuna for poke?
It's strongly not recommended. Use only 'sushi-grade' or 'sashimi-grade' fish labeled for raw consumption. Standard fresh tuna has not been handled with the same safety protocols for parasite destruction.
How should I store raw tuna for sashimi at home?
Keep it coldest part of your refrigerator (not the door) at 32-35°F (0-2°C). Use it within 24 hours of purchase for peak safety and quality. If you must store it longer, wrap tightly and freeze.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.09 kcal/g · 90% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.10 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.