Fresh Raw Skipjack Tuna – Nutritional Information & Health Benefits
Fresh Skipjack Tuna, a premium and highly nutritious fish, offers an abundance of protein, vitamins, and minerals, making it an excellent addition to your diet. Known for its firm texture and slightly stronger flavor compared to other tuna varieties, skipjack is prized by seafood lovers around the world. Whether you’re grilling, searing, or adding it to salads or sushi, this fish is a versatile and healthy ingredient that can enhance any meal.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 103 kcal |
| Protein | 22.0 g |
| Fat | 1.01 g |
| Saturated Fats | 0.328 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 29.0 mg |
| Iron | 1.25 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 222.0 mg |
| Potassium | 407.0 mg |
| Sodium | 37.0 mg |
| Zinc | 0.82 mg |
| Copper | 0.086 mcg |
| Manganese | 0.015 mg |
| Selenium | 36.5 mcg |
| Vitamin C | 1.0 mg |
| Thiamin (B1) | 0.033 mg |
| Riboflavin (B2) | 0.1 mg |
| Niacin (B3) | 15.4 mg |
| Vitamin B6 | 0.85 mg |
| Folate (B9) | 9.0 mcg |
| Vitamin B12 | 1.9 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Skipjack tuna, like other seafood, is a common allergen. People with a known seafood allergy, particularly to fish or shellfish, should avoid consuming skipjack tuna. Always ensure that your seafood is properly labeled to avoid cross-contamination with other allergens.
Dietary Preferences
- High-Protein: Fresh raw skipjack tuna is a fantastic source of lean protein, making it a great option for those following high-protein or muscle-building diets.
- Low-Carb: This fish contains no carbohydrates, making it suitable for low-carb and ketogenic diets.
- Gluten-Free: Naturally free from gluten, skipjack tuna is an excellent choice for those following a gluten-free diet.
- Dairy-Free: As a fish product, skipjack tuna is also dairy-free, making it suitable for individuals with lactose intolerance or those avoiding dairy.
Health Benefits
Fresh raw skipjack tuna is loaded with essential nutrients that provide numerous health benefits. Here are just a few reasons why you should consider incorporating this nutritious fish into your meals:
- Rich in Protein: With 22 grams of protein per 100 grams, skipjack tuna is an excellent choice for building and repairing tissues, boosting the immune system, and supporting overall growth.
- High in Omega-3 Fatty Acids: While this nutritional breakdown doesnโt include omega-3 data, skipjack tuna is known to be a good source of heart-healthy omega-3 fatty acids, which promote cardiovascular health and reduce inflammation.
- Bone Health: With calcium, magnesium, and phosphorus, skipjack tuna contributes to strong bones and teeth, helping prevent bone-related conditions like osteoporosis.
- Supports Metabolism: The vitamin B complex, particularly niacin (B3), vitamin B6, and B12, plays a critical role in metabolic processes, energy production, and the proper functioning of the nervous system.
- Immune Boosting: Selenium, zinc, and vitamin C in skipjack tuna work synergistically to support a healthy immune system, protect cells from oxidative stress, and aid in wound healing.
Tips for Enjoying Skipjack Tuna
- Sushi & Sashimi: Fresh skipjack tuna is commonly used in sushi and sashimi due to its firm texture and rich flavor. Pair with soy sauce, wasabi, and pickled ginger for a traditional Japanese experience.
- Grilled Tuna Steaks: Marinate skipjack tuna steaks in a simple blend of olive oil, lemon juice, and herbs, then grill them for a quick and healthy meal. Serve with a side of grilled vegetables or a light salad.
- Tuna Salad: Skipjack tuna can be mixed into a hearty salad, combined with ingredients like avocado, cucumbers, and a tangy dressing for a fresh and satisfying lunch.
- Tuna Poke Bowls: Inspired by Hawaiian cuisine, skipjack tuna can be cubed and combined with rice, seaweed, avocado, and a savory soy sauce dressing to create a delicious poke bowl.
Conclusion
Fresh raw skipjack tuna is a nutrient-dense fish that offers high-quality protein, essential vitamins, and minerals. Its versatility in various dishes, from sushi to grilled steaks, makes it a fantastic addition to any seafood lover’s kitchen. Whether you’re seeking to boost your protein intake, support your bone health, or add a heart-healthy food to your diet, skipjack tuna is a delicious and beneficial choice. Always ensure it’s sourced sustainably and properly prepared to enjoy its full health benefits and flavors.
