Tuna 101: Nutrition, Benefits, How To Use, Buy, Store | Tuna: A Complete Guide

What is Tuna

Tuna is a type of fish that’s super popular and used in lots of different dishes. It’s known for its mild, slightly sweet flavor and meaty texture, which makes it a favorite in things like tuna salad, sandwiches, and sushi.

Tuna is part of a group of fish called “pelagic fish,” which means they live in the open ocean, not close to the shore. They can be pretty big, too—some species can grow as long as 10 feet! But don’t worry, the tuna you usually see in cans or on your sushi plate is much smaller.

There are different kinds of tuna, like the bluefin, yellowfin, and albacore. Each type has its own taste and texture. For example, bluefin tuna is known for being rich and buttery, while yellowfin is lighter and a bit firmer. Albacore is often what you find in canned tuna and has a mild flavor that’s perfect for mixing into salads or spreading on sandwiches.

One thing to keep in mind is that tuna is packed with protein and omega-3 fatty acids, which are great for your heart. But, because tuna can have mercury in it, it’s a good idea to eat it in moderation, especially if you’re pregnant or feeding it to little ones.

So, whether you’re grabbing a can of tuna for a quick meal or enjoying a fancy sushi roll, tuna is a tasty and versatile fish that’s got a lot going for it!

Other Names of Tuna

Tuna is known by various names in different languages and regions around the world. Here are some of the alternative names for tuna:

1. Spanish: Atún
2. Italian: Tonno
3. French: Thon
4. Japanese: Maguro (マグロ)
5. Portuguese: Atum
6. German: Thunfisch
7. Greek: Τόνος (Tónos)
8. Arabic: الخنزير البحري (Al khinzir al bahri)
9. Chinese (Mandarin): 鲔鱼 (Wěiyú) or 金枪鱼 (Jīnqiāngyú)
10. Korean: 참치 (Chamchi)

These are just a few examples, as the names can vary depending on regional dialects and languages.

Nutritional Value of Tuna

Here’s a basic overview of the nutritional value of tuna per 100 grams (3.5 ounces), based on raw, wild-caught yellowfin tuna:

Nutrient	Amount per 100g
Calories	109 kcal
Protein	23 g
Fat	1.3 g
Saturated fat	0.3 g
Omega-3 fatty acids	0.7 g
Omega-6 fatty acids	0.1 g
Vitamin D	4.1 µg (20% DV)
Vitamin B12	10.9 µg (455% DV)
Niacin (Vitamin B3)	10.8 mg (68% DV)
Vitamin B6	0.6 mg (37% DV)
Phosphorus	239 mg (24% DV)
Selenium	36.5 µg (66% DV)
Magnesium	27 mg (6% DV)
Iron	0.9 mg (11% DV)

Please note that these values can vary depending on factors such as the species of tuna, its preparation, and whether it’s fresh or canned. Additionally, these figures may not apply to all types of tuna and are based on general nutritional information.

Benefits of Tuna

Tuna offers several potential health benefits due to its nutrient profile and omega-3 fatty acid content. Here are some of the benefits of consuming tuna:

1. High in Protein: Tuna is packed with protein, which helps build and repair your muscles. If you’re looking for a quick and easy way to get some protein in your diet, tuna’s a great choice.
2. Loaded with Omega-3s: It’s got a lot of omega-3 fatty acids, which are super good for your heart. They help keep your blood pressure in check and can lower the risk of heart disease.
3. Rich in Vitamins and Minerals: Tuna is full of important vitamins and minerals like Vitamin D, B12, and selenium. These nutrients are important for your overall health, from strong bones to a healthy immune system.
4. Good for Brain Health: The omega-3s in tuna aren’t just good for your heart—they’re also great for your brain. They can help improve memory and brain function, which is always a plus!
5. Low in Calories: If you’re watching your weight, tuna can be a good option because it’s low in calories but still filling. It’s a great way to get some nutrition without adding too many calories to your meal.
6. Versatile and Delicious: Tuna is super versatile. You can use it in salads, sandwiches, sushi, or even just eat it straight from the can. It’s an easy way to mix up your meals and keep things interesting.
7. Affordable and Accessible: Canned tuna is pretty affordable and easy to find at most grocery stores. It’s a convenient option for busy days when you need a quick meal or snack.

So, there you have it! Tuna isn’t just tasty; it’s got some pretty awesome benefits too.

Varieties of Tuna

Tuna encompasses several species, each with its unique characteristics and habitats. Here are some of the main varieties of tuna:

1. Bluefin Tuna: This one’s probably the most famous, especially if you’re into sushi. Bluefin is known for its rich, buttery taste and is often used in high-end dishes. It’s also one of the biggest types of tuna, which makes it pretty impressive!
2. Yellowfin Tuna: Sometimes called “ahi,” yellowfin is lighter than bluefin but still has a nice, meaty texture. It’s commonly used in sushi and sashimi, and it’s also great grilled or seared. It’s a popular choice for those who want something flavorful but not too rich.
3. Albacore Tuna: Albacore is the type you usually find in canned tuna. It has a milder taste compared to bluefin and yellowfin. It’s perfect for making tuna salad or sandwiches because it’s easy to mix with other ingredients without overpowering them.
4. Skipjack Tuna: This is another type often used in canned tuna. It’s smaller and has a stronger flavor than albacore. Skipjack is great for recipes where you want a more pronounced tuna taste, like in casseroles or hearty salads.
5. Bigeye Tuna: Bigeye tuna is similar to yellowfin but has a bit more fat, which gives it a richer flavor. It’s often used in sushi and sashimi, and it’s also good for grilling. If you’re looking for a tuna with a bit more depth in flavor, bigeye is a good choice.
6. Bonito Tuna: This one is smaller and has a stronger, more pronounced flavor. It’s often used in Asian cuisines and can be found dried and used as a seasoning or in broths. Bonito adds a unique taste to dishes and is a bit different from the more common tuna varieties.

So, whether you’re enjoying a sushi roll or a simple tuna salad, knowing these different types of tuna can help you pick the perfect one for your meal!

What Does Tuna Taste Like

Tuna has a pretty distinct taste that’s kind of hard to describe but definitely worth trying. Imagine a mild, slightly sweet flavor that’s not too fishy—perfect for people who aren’t big fans of really strong fish tastes. It’s got a bit of a meaty texture, too, which is why it’s often used in dishes where you want something hearty.

When you have fresh tuna, like in sushi or grilled steaks, it can taste a bit buttery and rich, especially if it’s a type like bluefin. It’s kind of like a steak of the sea. On the other hand, if you’re eating canned tuna, it’s usually a bit milder and more straightforward. It’s great for mixing into salads or sandwiches because it has a light flavor that doesn’t overpower the other ingredients.

In sushi or poke bowls, tuna can have a sweet undertone and a soft, almost creamy feel when you bite into it. It’s a little different from other fish because of this smooth texture. Overall, tuna is pretty versatile, and its taste can change depending on how it’s prepared. So, if you haven’t tried it yet, it’s definitely worth a taste!

How to Cook Tuna

Tuna can be cooked in various ways depending on personal preference and the desired dish. Here are several common methods for cooking tuna:

1. Grilling: Grilling is a popular method for cooking tuna steaks. Here’s how to do it:
   • Preheat your grill to medium-high heat.
   • Brush the tuna steaks with olive oil and season them with salt, pepper, and any other desired seasonings or herbs.
   • Place the tuna steaks on the grill and cook for 2-3 minutes per side for rare to medium-rare doneness, depending on the thickness of the steaks.
   • Avoid overcooking to prevent the tuna from becoming dry and tough.
2. Searing: Searing is another great way to cook tuna and is commonly used for dishes like tuna tataki or seared tuna salads.
   • Heat a skillet or frying pan over high heat.
   • Brush the tuna steaks with olive oil and season with salt and pepper.
   • Once the pan is hot, add the tuna steaks and sear for 1-2 minutes on each side until browned on the outside but still pink in the center.
   • Remove from the heat and let the tuna rest for a few minutes before slicing and serving.
3. Baking: Baking is a simple method for cooking tuna in the oven.
   • Preheat your oven to 400°F (200°C).
   • Place the seasoned tuna steaks or fillets in a baking dish lightly greased with olive oil.
   • Bake for 10-15 minutes, depending on the thickness of the tuna, or until the tuna is cooked through but still moist and tender.
   • You can add marinades, sauces, or toppings like breadcrumbs or sesame seeds for added flavor.
4. Broiling: Broiling is a quick and easy method for cooking tuna under high heat.
   • Preheat your broiler and adjust the rack to the top position.
   • Brush the tuna steaks with olive oil and season with salt and pepper.
   • Place the tuna on a broiler pan or baking sheet lined with aluminum foil.
   • Broil for 3-4 minutes per side until the tuna is browned and cooked to your desired level of doneness.
5. Raw Preparations: Tuna can also be enjoyed raw in dishes like sushi, sashimi, or tuna poke bowls. When consuming raw tuna, it’s essential to use fresh, sushi-grade fish and follow proper food safety guidelines.

Regardless of the cooking method, tuna is best served when it’s cooked briefly to preserve its natural flavor and tender texture. Overcooking can result in dry and tough tuna, so it’s essential to monitor the cooking time carefully, especially with leaner cuts of fish.

How To Use Tuna

Tuna is a versatile ingredient that can be used in various dishes, both cooked and raw. Here are some common ways to use tuna in your cooking:

1. Tuna Salad: This is a classic and super easy way to use tuna. Just mix canned tuna with mayo, chopped celery, and a bit of onion. You can put it on a sandwich, wrap it in a tortilla, or even eat it on a bed of lettuce.
2. Tuna Casserole: If you’re looking for a hearty meal, tuna casserole is a great option. Combine tuna with pasta, cream of mushroom soup, and some veggies. Top it with cheese and bake until it’s bubbly and golden.
3. Tuna Sushi: For something a bit more adventurous, try making sushi with fresh tuna. You can use it in sushi rolls or sashimi. It’s a fun way to enjoy tuna if you like trying out new recipes.
4. Tuna Poke Bowl: A poke bowl is like a sushi bowl. Top a bowl of rice with fresh tuna, avocado, seaweed, and your favorite veggies. Drizzle with some soy sauce or a spicy mayo for extra flavor.
5. Tuna Melt: This is a yummy twist on a grilled cheese sandwich. Mix tuna with some cheese and mayo, then spread it on bread and grill it until it’s crispy and melted.
6. Tuna Pasta: Add tuna to your pasta dishes for an extra boost of protein. You can mix it into tomato sauce or a creamy Alfredo sauce, and toss in some veggies for a complete meal.
7. Tuna Stuffed Peppers: For a healthy and fun meal, stuff bell peppers with a mix of tuna, rice, and some spices. Bake them until the peppers are tender and the filling is hot.
8. Tuna Wraps: If you need a quick lunch, make a tuna wrap. Spread tuna on a tortilla, add some veggies like lettuce and tomato, and roll it up. It’s an easy and portable meal.

So there you go—tuna is super versatile and can be used in a bunch of different ways to make tasty meals!

Substitute for Tuna

If you’re looking for a substitute for tuna in recipes, especially if you’re considering plant-based or vegetarian options, here are some alternatives you can consider:

1. Chickpeas: Mashed or chopped chickpeas can mimic the texture of flaked tuna and provide a similar protein content. You can season chickpeas with ingredients like lemon juice, olive oil, salt, pepper, and herbs to create a tuna-like salad or sandwich filling.
2. Jackfruit: Young, unripe jackfruit has a texture that can resemble shredded meat or fish when cooked. You can use jackfruit as a base for plant-based “tuna” salads, sandwiches, or wraps. Season it with nori flakes, soy sauce, lemon juice, and other seasonings to mimic the flavor of tuna.
3. Tempeh: Tempeh is a fermented soybean product that can be crumbled or sliced and used as a substitute for tuna in various dishes. Marinate tempeh with soy sauce, liquid smoke, and other seasonings before grilling, baking, or pan-frying it to use in salads, sandwiches, or casseroles.
4. Heart of Palm: Canned or fresh heart of palm has a texture similar to flaked fish and can be used as a substitute for tuna in salads and sandwiches. Simply chop or shred the heart of palm and mix it with mayonnaise, lemon juice, salt, pepper, and other seasonings to create a tuna-like filling.
5. Tofu: Extra-firm tofu can be crumbled or cubed and used as a plant-based alternative to tuna. Press the tofu to remove excess moisture, then season it with ingredients like nutritional yeast, soy sauce, mustard, and lemon juice to create a flavorful filling for sandwiches, wraps, or sushi rolls.
6. Seitan: Seitan, also known as wheat gluten, has a meaty texture and can be seasoned and cooked to resemble shredded meat or fish. You can use seitan as a substitute for tuna in salads, sandwiches, or casseroles by seasoning it with your favorite herbs, spices, and sauces.

These substitutes can be adjusted and seasoned according to your taste preferences and dietary requirements. Experiment with different ingredients to find the best alternative for your desired dish.

Where to Buy Tuna

You can buy tuna from various sources, including:Grocery Stores: Most grocery stores have a seafood section where you can buy fresh or frozen tuna. Look for it in the fish counter or the frozen food aisle. If you’re after canned tuna, that’s usually in the pantry section, near other canned goods.

Fish Markets: If you want really fresh tuna, check out your local fish market. They often have a variety of tuna, and you can even ask the fishmonger for recommendations on the best type to buy.

Supermarkets with Seafood Departments: Bigger supermarkets with a dedicated seafood department are a great place to find a wide selection of tuna, including high-quality cuts for sushi or grilling.

Online Grocery Stores: If you prefer shopping online, many grocery stores have websites where you can order tuna. You can get everything from canned tuna to fresh fillets delivered right to your door.

Specialty Stores: Some specialty stores, like those focusing on international or gourmet foods, might have different types of tuna, including unique canned options or specialty cuts.

Warehouse Clubs: Stores like Costco or Sam’s Club often have bulk options for canned tuna. It’s a good place to stock up if you use tuna often in your cooking.

Farmers’ Markets: In some areas, you might find fresh seafood at farmers’ markets. It’s worth checking out if you have one nearby, especially if you want local and fresh tuna.

So whether you’re popping into the grocery store or ordering online, there are plenty of places to find tuna for your next meal!

How To Store Tuna

Storing tuna properly is essential to maintain its freshness and quality. Here are some guidelines on how to store tuna:

Canned Tuna

1. Pantry Storage:
   • Location: Keep unopened cans of tuna in a cool, dry place, like your pantry or a kitchen cupboard. Avoid areas where they might get exposed to heat or moisture, such as near the stove or sink.
   • Temperature: Aim for a temperature between 50°F and 70°F (10°C to 21°C). Avoid storing cans in direct sunlight or places that might get too warm.
   • Shelf Life: Unopened canned tuna can last for several years if stored properly. Always check the expiration date on the can for best quality.
2. After Opening:
   • Transfer to Container: Once you open a can, you should transfer any leftover tuna into an airtight container. This helps prevent it from picking up odors from other foods in the fridge.
   • Refrigeration: Store the container in the refrigerator. It should be consumed within 3 to 4 days for the best taste and quality. Make sure the fridge is set to 32°F to 39°F (0°C to 4°C).

Fresh Tuna

1. Refrigerator Storage:
   • Preparation: If you plan to use fresh tuna within a couple of days, keep it in its original packaging if it’s from the store. If not, wrap it tightly in plastic wrap or aluminum foil. Place it in an airtight container to prevent it from drying out or absorbing other odors.
   • Temperature: Store the tuna in the coldest part of the refrigerator, ideally at a temperature of 32°F to 39°F (0°C to 4°C). You can also place it on a plate set on ice inside the fridge to keep it extra cold.
   • Shelf Life: Fresh tuna should be used within 1 to 2 days for the best quality.
2. Freezer Storage:
   • Wrapping: For longer storage, wrap fresh tuna tightly in plastic wrap or aluminum foil to prevent freezer burn. Place the wrapped tuna in a freezer-safe bag or container.
   • Temperature: Set your freezer to 0°F (-18°C) or lower. Properly wrapped, fresh tuna can be frozen for up to 2 to 3 months.
   • Thawing: To thaw frozen tuna, transfer it to the refrigerator and let it defrost slowly. This usually takes several hours or overnight.

Cooked Tuna

1. Refrigerator Storage:
   • Cooling: Allow cooked tuna to cool to room temperature within 2 hours of cooking. Avoid leaving it out longer as this can increase the risk of foodborne illness.
   • Container: Place the cooled tuna in an airtight container to prevent it from drying out or absorbing other smells from the fridge.
   • Shelf Life: Cooked tuna can be stored in the refrigerator for 3 to 4 days. Ensure your fridge is set to 32°F to 39°F (0°C to 4°C).
2. Freezer Storage:
   • Wrapping: Wrap cooked tuna tightly in plastic wrap or aluminum foil, and then place it in a freezer-safe container or bag.
   • Temperature: Store in the freezer at 0°F (-18°C) or lower. Cooked tuna can be frozen for up to 2 to 3 months.
   • Thawing: To thaw, place it in the refrigerator overnight. Reheat thoroughly before serving.

Tuna Salad

1. Refrigerator Storage:
   • Container: Store tuna salad in an airtight container to keep it fresh and to prevent it from absorbing odors from other foods.
   • Temperature: Keep it in the refrigerator, ideally at 32°F to 39°F (0°C to 4°C).
   • Shelf Life: Tuna salad should be eaten within 3 to 4 days. If it contains ingredients that spoil quickly, like mayonnaise, it’s best to consume it sooner.

Tuna Steaks or Fillets

1. Refrigerator Storage:
   • Preparation: Wrap tuna steaks or fillets tightly in plastic wrap or aluminum foil. You can also use an airtight container.
   • Temperature: Store in the coldest part of the refrigerator, maintaining a temperature of 32°F to 39°F (0°C to 4°C).
   • Shelf Life: Fresh tuna steaks or fillets should be used within 1 to 2 days.
2. Freezer Storage:
   • Wrapping: Wrap the tuna steaks tightly in plastic wrap or aluminum foil to prevent freezer burn. Place the wrapped fish in a freezer bag or airtight container.
   • Temperature: Store in the freezer at 0°F (-18°C) or lower. Frozen tuna steaks can be stored for up to 2 to 3 months.
   • Thawing: Thaw frozen tuna in the refrigerator overnight. Cook thoroughly before eating.

By following these tips, you’ll keep your tuna fresh and delicious, whether it’s canned, fresh, cooked, or prepared in a dish!

Frequently Asked Questions (FAQs)