Written by Babs Mingo
Modified & Updated: 06 Mar 2024
Reviewed by Sherman Smith
Are you a fan of ahi tuna? If so, you’re in for a treat! Ahi tuna is not only delicious but also packed with numerous nutritional benefits. Whether you enjoy it in a sushi roll, seared to perfection, or grilled, this versatile fish is a favorite among seafood lovers.
In this article, we will explore 19 fascinating nutritional facts about ahi tuna. From its high protein content to its abundance of vitamins and minerals, ahi tuna can be a fantastic addition to a healthy diet. So, if you’re curious about what makes this fish so nutritious and why it should be a part of your culinary repertoire, keep reading!
Key Takeaways:
- Ahi tuna is a protein-packed, heart-healthy fish that supports muscle recovery, brain health, and immune function. It’s low in calories and high in essential vitamins and minerals, making it a nutritious addition to any diet.
- With its rich flavor and versatile cooking options, Ahi tuna is not only delicious but also a sustainable seafood choice. It’s low in mercury, high in omega-3 fatty acids, and supports skin, eye, and heart health.
1. High in Protein
Ahi tuna is an excellent source of high-quality protein, with about 25 grams of protein per 3.5-ounce serving. This makes it a great option for muscle building and repair.
2. Low in Total Fat
Despite being a fatty fish, ahi tuna is relatively low in total fat, containing about 0.5 grams per serving, contributing to weight management.
3. Rich in Omega-3 Fatty Acids
Omega-3 fatty acids are essential for heart health, and ahi tuna is rich in these beneficial fats, helping to reduce heart disease risk.
4. Good Source of Vitamin D
Vitamin D is crucial for bone health, and ahi tuna provides a good dose of this vitamin, aiding in the absorption of calcium.
5. Contains Essential Vitamins
Apart from Vitamin D, ahi tuna is a good source of essential vitamins like B12 and niacin, which support brain health and energy production.
6. Low in Calories
For those looking to lose weight, ahi tuna is low in calories, with a 3.5-ounce serving containing only about 110 calories, making it a lean choice for a daily diet.
7. Selenium-Rich
This fish is a rich source of selenium, an antioxidant that plays a key role in maintaining a healthy immune system and reducing inflammation.
8. Potassium Content
Ahi tuna contributes to your daily potassium intake, necessary for maintaining normal blood pressure and heart function.
9. Phosphorus for Bone Health
Phosphorus, another nutrient found in ahi tuna, is essential for strong bones and teeth, contributing to overall bone health.
10. Low in Saturated Fat
With a low saturated fat content, ahi tuna is a heart-healthy food choice that can help maintain cholesterol levels.
11. Source of Iron
Ahi tuna provides iron, which is vital for creating hemoglobin and preventing anemia.
12. Contains Iodine
Iodine, found in ahi tuna, is crucial for thyroid function and metabolism regulation.
13. B Vitamins for Energy
The B vitamins in ahi tuna, such as B6 and B12, are vital for energy production and maintaining a healthy nervous system.
14. Magnesium for Muscle Health
Magnesium in ahi tuna supports muscle and nerve function, as well as energy production.
15. Zinc for Immunity
Zinc is another nutrient present in ahi tuna, supporting immune function and wound healing.
16. No Carbohydrates
Ahi tuna contains zero carbohydrates, making it an excellent choice for low-carb diets.
17. Easy to Cook
Learning how to cook ahi tuna can open up various nutritious and delicious meal options, from searing to grilling.
18. Versatile in Recipes
Ahi tuna can be used in a multitude of recipes, from salads to steaks, offering a nutritious boost to any meal.
19. Supports Weight Management
Due to its high protein content and low calorie count, ahi tuna is beneficial for those looking to manage their weight effectively.
Final Word
Understanding these 19 ahi tuna nutritional facts highlights how incorporating this fish into your daily diet can offer numerous health benefits, from supporting heart health to aiding in weight management. Whether you’re looking to improve your diet or simply enjoy delicious seafood, ahi tuna is a versatile and nutritious choice.
FAQs
1. How many calories are in a serving of ahi tuna?
A serving of ahi tuna typically contains around 150-200 calories, depending on the cooking method and portion size.
2. Is ahi tuna high in omega-3 fatty acids?
Yes, ahi tuna is an excellent source of omega-3 fatty acids, which are known for their heart-healthy benefits.
3. Can I eat ahi tuna while pregnant?
It is recommended that pregnant women limit their consumption of ahi tuna due to its potential mercury content. Consult with a healthcare professional for specific dietary guidance.
4. How should I cook ahi tuna?
Ahi tuna is versatile and can be enjoyed grilled, seared, or even served raw in sushi or sashimi preparations.
5. What are the nutritional benefits of ahi tuna?
Ahi tuna is a great source of lean protein, omega-3 fatty acids, vitamins B12 and D, and minerals like selenium and potassium.
6. Can ahi tuna help with weight loss?
Yes, ahi tuna is low in calories and fat, making it a suitable choice for those looking to maintain a healthy weight.
7. How often can I eat ahi tuna?
It is generally recommended to consume ahi tuna in moderation to manage mercury intake. Consult with a healthcare professional for personalized dietary advice.
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