Table of Contents[Hide][Show]
- Nutrivore Score for Bluefin Tuna – 970
- Bluefin Tuna Nutrition Facts
- Bluefin Tuna Nutrition Varies With Cooking
- Tuna Nutrition Varies With Type
Health Benefits of Bluefin Tuna Nutrients+−
- Bluefin Tuna Provides 540% DV EPA+DHA
- Bluefin Tuna Provides 452% DV Vitamin B12 (Cobalamin)
- Bluefin Tuna Provides 381.8 mg of Taurine
- Bluefin Tuna Provides 84% DV Vitamin A
- Bluefin Tuna Provides 76% DV Selenium
- Bluefin Tuna Provides 62% DV Vitamin B3 (Niacin)
- Bluefin Tuna Provides 26.8 g of Protein
- Bluefin Tuna Provides 33% DV Vitamin D
- Bluefin Tuna Provides 31% DV Vitamin B6 (Pyridoxine)
- Bluefin Tuna Provides 24% DV Vitamin B5 (Pantothenic Acid)
- Bluefin Tuna Provides 23% DV Phosphorus
- Bluefin Tuna Provides 23% DV Vitamin B1 (Thiamin)
- Bluefin Tuna Provides 22% DV Vitamin B2 (Riboflavin)
- How Much Bluefin Tuna Should We Eat Per Day?
For a long time, the most popular seafood in the USA was canned tuna. Affordable, readily available, easy to work with, versatile, and popular in mainstream dishes (tuna salad anyone?), canned tuna makes for a great gateway fish for those hesitant to “dip their toe” in the waters of seafood cuisine. All that and it’s nutritious too – providing one of the few dietary sources of vitamin D in our modern food supply! What’s not to love?
In actuality, tuna does not refer to one specific fish but to 15 species of saltwater fatty fish spread across 5 genera, related to mackerel in the Scombridae family of fish. These fish have sleek, stream-lined bodies which makes them great swimmers. They range in size from 4 lbs (1.8 kg) to over 1500 lbs (684 kg)! Overall, they are a dark metallic blue color with a silvery or whitish underside for camouflage and are found throughout the oceans of the world, generally in tropical and temperate waters. Interestingly, they are one of the few fish that are able to maintain body temperatures above those of surrounding waters (by conserving heat produced via metabolism). Their flesh ranges in color from pink to characteristic dark red, each with its own unique taste and texture. Once considered inedible, tuna is now prized and popular all over the world but by far Japan is the biggest consumer, where fresh tuna is considered a delicacy. Tuna was first canned in Australia in the early 1900s, and today canned tuna is commonly available packaged in water, oils and sauces, either solid, chunked or flaked. Some of the most important commercial and recreational species of tuna include albacore, bigeye, bluefin, yellowfin, and skipjack.
There are several varieties of bluefin tuna including Southern, Pacific and Atlantic – all of which are over-fished and considered vulnerable or worse status according to Greenpeace’s Red List. In part this is because these fish reproduce once a year and only after 5 to 15 years, which means oftentimes they are caught before ever having spawned. Bluefin are the largest species of tuna, reaching lengths of up to 10 ft (3 m) and a whopping 1500 lbs (680 kg)! Specifically, the Atlantic Bluefin tuna is the largest species, averaging 6.6 ft (2 m) in length, and living up to 50 years. Bluefin is the most expensive tuna out there – in recent years topping a record $5,000 US per pound at the Tokyo fish auction (that means 1 fish can sell for millions of dollars!). It earns a premium because it is more flavorful, fattier and has a higher oil content compared to other types of tuna. Bluefin is definitely tuna royalty, and as such is most often reserved for sushi and sashimi.
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Nutrivore Score for Bluefin Tuna – 970
Bluefin tuna has a Nutrivore Score of 970, making it a super nutrient-dense food! Plus, it is a low-carb food; bluefin tuna has 0 grams of net carbs per 4-ounce serving.
Per serving, bluefin tuna is a best source (>50% daily value) of EPA+DHA, protein, selenium, taurine, vitamin A, vitamin B3 (niacin), and vitamin B12 (cobalamin); an excellent source (20-50% daily value) of phosphorus, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B5 (pantothenic acid), vitamin B6 (pyridoxine), and vitamin D; and a good source (10-20% daily value) of choline, copper, iodine, magnesium, and vitamin B7 (biotin).
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Bluefin Tuna Nutrition Facts
One serving of bluefin tuna is standardized to 115 grams (4 ounces). When you cook bluefin tuna, it reduces in volume by approximately 20%: 100 grams raw bluefin tuna is equivalent to 78 grams cooked bluefin tuna.
Bluefin Tuna Nutrition Facts Per Serving
Bluefin tuna, raw | Nutrivore Score: 970 | Nutrient Density: Super |
---|---|---|
Serving Size: 4 ounces (115 grams) | Protein: 26.8 grams | Net Carbohydrates: 0.0 grams |
Calories: 166 | Total Fat: 5.6 grams | Dietary Fiber: 0.0 grams |
VITAMINS | ||
---|---|---|
Vitamin A | 753.3 μg RAE | 84% DV |
Vitamin B1 (Thiamin) | 277.2 μg | 23% DV |
Vitamin B2 (Riboflavin) | 288.7 μg | 22% DV |
Vitamin B3 (Niacin) | 10.0 mg | 62% DV |
Vitamin B5 (Pantothenic Acid) | 1.2 mg | 24% DV |
Vitamin B6 (Pyridoxine) | 523.3 μg | 31% DV |
Vitamin B7 (Biotin) | 3.0 μg | 10% DV |
Vitamin B9 (Folate) | 2.3 μg | 1% DV |
Vitamin B12 (Cobalamin) | 10.8 μg | 452% DV |
Vitamin C | 0.0 mg | 0% DV |
Vitamin D (D2 + D3) | 6.6 μg | 33% DV |
Vitamin E | 1.2 mg | 8% DV |
Vitamin K | 0.0 μg | 0% DV |
Choline | 74.8 mg | 14% DV |
Myo-Inositol | 17.3 mg | ~ |
CoQ10 | 0.6 mg | ~ |
FUNCTIONAL FATS | ||
---|---|---|
MUFA | 1.8 g | 9% DV |
ALA | 0.0 mg | 0% DV |
EPA + DHA | 1349.0 mg | 540% DV |
CLA | 1.7 mg | ~ |
Linoleic Acid | 0.1 g | 0% DV |
MCT’s | 0.0 g | ~ |
MINERALS | ||
---|---|---|
Calcium | 9.2 mg | 1% DV |
Copper | 98.9 μg | 11% DV |
Iodine | 17.9 μg | 12% DV |
Iron | 1.2 mg | 7% DV |
Magnesium | 57.5 mg | 14% DV |
Manganese | 17.3 μg | 1% DV |
Phosphorus | 292.1 mg | 23% DV |
Potassium | 289.8 mg | 6% DV |
Selenium | 42.0 μg | 76% DV |
Sodium | 44.9 mg | 2% DV |
Zinc | 0.7 mg | 6% DV |
PHYTONUTRIENTS | ||
---|---|---|
Carotenoids | 0.0 μg | ~ |
Polyphenols | 0.0 mg | ~ |
Phytosterols | 0.0 mg | ~ |
Glucosinolates | ~ | ~ |
Thiosulfinates | ~ | ~ |
Betalains | ~ | ~ |
AMINO ACIDS & PEPTIDES | ||
---|---|---|
Taurine | 381.8 mg | ~ |
Ergothioneine | ~ | ~ |
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Bluefin Tuna Nutrition Varies With Cooking
The Nutrivore Score of bluefin tuna varies depending on the method of preparation.
NUTRIVORE SCORE | |
---|---|
Bluefin tuna, cooked, dry heat | 934 |
Bluefin tuna, raw | 970 |
Tuna Nutrition Varies With Type
There are many types of tuna, each with their own unique taste and nutrient profile, which means their Nutrivore Scores also vary. To maximize all the benefits tuna has to offer, try incorporating different types into your diet. While some types of tuna are readily available fresh or frozen, other varieties may be easier to find canned (which gives them the added benefit of lower cost!)
NUTRIVORE SCORE | |
---|---|
Bluefin tuna, raw | 970 |
Skipjack tuna, raw | 645 |
White tuna (albacore), canned in oil, drained solids | 3181 |
White tuna (albacore), canned in oil, drained solids, without salt | 2372 |
White tuna (albacore), canned in water, drained solids | 544 |
White tuna (albacore), canned in water, drained solids, without salt | 5251 |
Yellowfin tuna, raw | 642 |
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Health Benefits of Bluefin Tuna Nutrients
Let’s take a closer look at all of the best and excellent source of nutrients found in a 4-ounce serving of bluefin tuna and see how they benefit our health.
Bluefin Tuna Provides 540% DV EPA+DHA
Bluefin tuna is a best source of EPA+DHA, providing a phenomenal 540% of the daily value per 4-ounce serving!
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are long-chain omega-3 fats that play important roles in neurological health, immune function, eye health and vision, inflammation, pain signaling, gut health, fetal development, and some aspects of cardiovascular health (like triglyceride levels and blood clotting). They exert many of their effects by helping form chemical messengers called prostaglandins, thromboxanes, and leukotrienes. EPA and DHA also serve as a structural component of the cell membrane, influencing important properties such as membrane fluidity and permeability. Small amounts of them can be synthesized from a shorter-chain omega-3 fat, alpha-linolenic acid (ALA). Learn more about EPA and DHA here.
Bluefin Tuna Provides 452% DV Vitamin B12 (Cobalamin)
Bluefin tuna is also an outstanding source of vitamin B12 (cobalamin), providing a whopping 452% of the daily value per 4-ounce serving!
Vitamin B12 (cobalamin) is a water-soluble vitamin that serves as a cofactor for enzymes involved in energy metabolism, red blood cell production, DNA synthesis, neurotransmitter production, nervous system health, and folate metabolism. As a result of these roles, vitamin B12 is vital for maintaining brain and nervous system health, and may have a protective effect against dementia, Alzheimer’s disease, and depression. There’s also some evidence vitamin B12 may be cancer-protective, possibly through supporting folate metabolism (which then assists in repairing DNA damage). Learn more about vitamin B12 here.
Bluefin Tuna Provides 381.8 mg of Taurine
Bluefin tuna is a terrific source of taurine, providing 381.8 mg of taurine per 4-ounce serving!
Taurine is a non-proteinogenic amino sulfonic acid that supports neurological development, serves as a major component of bile (which helps to digest fats), and plays a role in water and mineral regulation within the blood (including through membrane stabilization and calcium signaling). Taurine also regulates the immune system and serves as an important antioxidant, and it plays a role in cardiovascular function and the development of skeletal muscle.
Bluefin Tuna Provides 84% DV Vitamin A
Bluefin tuna is a best source of vitamin A, providing 84% of the daily value per 4-ounce serving!
Vitamin A is actually a group of fat-soluble retinoids with vitamin A activity in the body. This nutrient is essential for a number of physiological functions—particularly vision, reproduction, thyroid health, immunity, and cellular communication. Getting enough vitamin A helps protect against some vision disorders (like night blindness and macular degeneration), supports a healthy menstrual cycle and sperm production, reduces infection risk, and allows for proper growth and development from the fetal years through childhood. Learn more about vitamin A here.
Bluefin Tuna Provides 76% DV Selenium
Bluefin tuna is also a best source of selenium, providing 76% of the daily value per 4-ounce serving!
Selenium is a trace mineral needed by all mammals to sustain life. It serves as a component of the non-proteinogenic amino acids selenocysteine and selenomethionine, and also helps form over two dozen selenoproteins involved in reproduction, thyroid hormone metabolism, antioxidant defense, DNA synthesis, and immunity. Observational research suggests selenium could play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease, although human trials have generally been lacking or contradictory. There’s also evidence that selenium can play a preventative role in asthma and inflammatory bowel disease, while also reducing mortality in patients with sepsis. Learn more about selenium here.
Bluefin Tuna Provides 62% DV Vitamin B3 (Niacin)
Bluefin tuna is a greast source of vitamin B3 (niacin), providing 62% of the daily value per 4-ounce serving!
Niacin is a water-soluble B complex vitamin (vitamin B3) that’s needed to produce two very important coenzymes: nicotinamide adenine dinucleotide (NAD) and nicotinamide adenine dinucleotide phosphate (NADP). NAD and NADP are needed for over 400 enzymes involved in DNA repair, fatty acid synthesis, antioxidant systems, detoxification, and hormone synthesis, as well as the breakdown of fat, carbohydrate, protein, and alcohol. Niacin has therapeutic potential for cardiovascular disease and hyperlipidemia, and may also be protective against cancer and type 1 diabetes. Some research suggests it could benefit health outcomes for patients with HIV or schizophrenia as well. Learn more about niacin here.
Bluefin Tuna Provides 26.8 g of Protein
Bluefin tuna is a best source of protein, providing 26.8 g of protein per 4-ounce serving!
Proteins are the molecules that actually perform most of the various functions of life. In addition to being major structural components of cells and tissues, they have incredibly diverse roles from driving chemical reactions (e.g., enzymes) to signaling (e.g., some types of hormones) to transporting and storing nutrients. Dietary protein is necessary to supply the amino acid building blocks for all of the proteins in our bodies. The recommended daily allowance of protein is 0.36 grams per pound body weight (0.8 grams per kilogram of body weight). That amounts to 56 grams for a 150-pound person. However, it’s important to emphasize that this number is considered a minimum daily allotment, and there is no established upper limit. In fact, many studies have evaluated diets containing three to four times more protein than this minimum and proven benefits to weight management, body composition, hormone regulation, and cardiovascular health. These studies suggest that an optimal protein intake for most people is probably in the range of 1.2 to 1.8 grams per kilogram bodyweight (82 to 122 grams for that same 150-pound person), and that people who are very active may see the best results at even higher intake. Learn more about protein and amino acids here.
Bluefin Tuna Provides 33% DV Vitamin D
Bluefin tuna is an excellent source of vitamin D, providing 33% of the daily value per 4-ounce serving!
Rather than being a “true” vitamin, vitamin D is a group of fat-soluble steroid hormones that can be either obtained from the diet or synthesized from sun exposure. It plays a major role in cellular differentiation, immune function, endocrine health, cardiovascular health, and even the intestinal absorption of several other nutrients (namely calcium, magnesium, and phosphorus). As a result of these diverse functions, getting enough vitamin D is important for protecting against chronic disease (including diabetes, cancer, and degenerative neurological conditions), maintaining good gut health, and keeping a healthy immune system (including protecting against both infectious disease and autoimmunity). Learn more about vitamin D here.
Bluefin Tuna Provides 31% DV Vitamin B6 (Pyridoxine)
Bluefin tuna is also an excellent source of vitamin B6 (pyridoxine), providing 31% of the daily value per 4-ounce serving!
Vitamin B6 (pyridoxine) is a group of six water-soluble compounds with a similar chemical structure, all of which can be converted into their active form of pyridoxal 5’-phospate (PLP). Over 100 different enzymes require vitamin B6 in order to carry out their various functions in protein metabolism, fatty acid metabolism, neurotransmitter production, gluconeogenesis, hemoglobin synthesis, the release of glucose from glycogen, and energy metabolism (particularly the production of ATP in the Krebs cycle). Research suggests vitamin B6 may help protect against cardiovascular disease and certain cancers, could reduce the risk of depression among the elderly, and even reduce symptoms of morning sickness and PMS. Learn more about vitamin B6 here.
Bluefin Tuna Provides 24% DV Vitamin B5 (Pantothenic Acid)
Bluefin tuna is an excellent source of vitamin B5 (pantothenic acid), providing 24% of the daily value per 4-ounce serving!
Pantothenic acid (or vitamin B5) is a water-soluble vitamin that serves as a cofactor for coenzyme A—which itself is critical for metabolizing many drugs and toxins, as well as forming derivatives (acetyl-CoA and succinyl-CoA) that participate in the synthesis of cholesterol, fatty acids, melatonin, the neurotransmitter acetylcholine, steroid hormones, heme, and vitamins A and D. Coenzyme A is also needed in the Krebs cycle, giving pantothenic acid a role in energy metabolism. Research suggests that a pantothenic acid derivative (pantethine) can help improve blood lipid profiles and reduce fatty streak formation and lipid deposition in the arteries, giving it a cardio-protective role. Additional research shows that panthothenic acid can accelerate wound healing, boost cellular production of the important antioxidant glutathione, and possibly help improve symptoms of rheumatoid arthritis. Learn more about vitamin B5 here.
Bluefin Tuna Provides 23% DV Phosphorus
Bluefin tuna is also an excellent source of phosphorus, providing 23% of the daily value per 4-ounce serving!
Phosphorus is an essential mineral that makes up about 1% of the total weight of the human body. Along with serving an important structural role for building nucleic acids and cell membranes, phosphorus is involved in numerous biological processes—including acid-base regulation, energy production, cell signaling, and bone mineralization. Excess phosphorus has been linked to a higher risk of cardiovascular disease, fractures, and osteoporosis, especially in the context of a low-calcium diet. Learn more about phosphorus here.
Bluefin Tuna Provides 23% DV Vitamin B1 (Thiamin)
Bluefin tuna is an excellent source of vitamin B1 (thiamin), providing 23% of the daily value per 4-ounce serving!
Thiamin (sometimes spelled thiamine, and also called vitamin B1) is a water-soluble vitamin. In its active form of thiamin pyrophosphate, it serves as a cofactor for a variety of enzymes involved in carbohydrate and amino acid metabolism, RNA and DNA production, and generating energy for the Krebs cycle. Research suggests vitamin B1 could help prevent blood sugar and insulin increases in people with disordered glucose metabolism, reduce the risk of cataracts, and improve health and mortality outcomes in patients with sepsis. Because aggressive tumors have high thiamin demands, it’s uncertain whether supplementing with thiamin while having cancer is beneficial due to preventing deficiency, or harmful due to providing more fuel for tumor growth. Insufficient thiamin may increase the risk of Alzheimer’s disease, and when chronic, leads to a deficiency disease called beriberi. Learn more about vitamin B1 here.
Bluefin Tuna Provides 22% DV Vitamin B2 (Riboflavin)
Bluefin tuna is also an excellent source of vitamin B2 (riboflavin), providing 22% of the daily value per 4-ounce serving!
Riboflavin (or vitamin B2) is a vitamin that helps form two important coenzymes involved in oxidation-reduction reactions: flavin mononucleotide (FMN), and flavin adenine dinucleotide (FAD). Collectively, these coenzymes are involved in antibody production, energy production, growth and development, skin and hair health, and the metabolism of several other nutrients (vitamin B6, niacin, folate, and iron). Research suggests a role for riboflavin in preventing or treating migraine headaches, cardiovascular disease, cataracts, and preeclampsia during pregnancy. It also possesses some anti-cancer properties due to its involvement in folate metabolism and MTHFR activity. Learn more about vitamin B2 here.
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How Much Bluefin Tuna Should We Eat Per Day?
Fish are nutrient-dense sources of highly-digestible complete protein and outstanding sources of important nutrients in which we are commonly deficient. Let’s just say this seafood is “off the hook!” (Pun intended.)
Fish and shellfish are not only nutrient-dense sources of highly-digestible gut-friendly complete protein and the best food sources of the very important long-chain omega-3 fatty acids, DHA and EPA, but they’re outstanding sources of important nutrients in which we are commonly deficient. Eating seafood reduces risk of cardiovascular disease, type 2 diabetes, obesity and some forms of cancer.
Fish is a great source of vitamins B1, B2, B3, B6, B9, B12 and E, zinc, phosphorus, magnesium, iron, copper, potassium and selenium, with oily cold-water fish also providing substantial amounts of vitamin A and vitamin D. Fish with bones remaining, such as canned salmon and sardines, are the best dietary sources of calcium in the food supply. And marine fish are an excellent dietary source of iodine.
In fact, every 100 grams per day of seafood decreases all-cause mortality by 7%. And, every 20 grams per day of fish decreases cardiovascular disease mortality by 4%. Aim to eat three or more servings of seafood weekly (and up to every meal!). Learn more about seafood here.
It’s always best to mix up the foods you eat day to day (aiming for a wide variety of different fish and shellfish throughout the week), and tuna definitely has a place at the table.
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USDA Food Central Database: Fish, tuna, fresh, bluefin, raw
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