Tuna: Lean Protein & Omega-3 Powerhouse
A meaty, versatile fish—rich in protein, omega-3 fatty acids, and vitamin D; available fresh, frozen, or canned.
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What Is Tuna?
Tuna are large, fast-swimming ocean fish (genus *Thunnus*) prized worldwide for their **firm texture** and **mild flavor**. Common types include **yellowfin, albacore, skipjack, and bluefin**.
Nutrition (per 100 g cooked)
- **Calories:** ~130 kcal
- **Protein:** ~28 g (high-quality, complete)
- **Fat:** ~1 g (lean) but contains beneficial **EPA & DHA omega-3s**
- **Vitamins:** B12, D
- **Minerals:** selenium, phosphorus, potassium
Benefits
- **Muscle support:** complete protein for repair and growth
- **Brain & heart health:** omega-3 fatty acids (EPA/DHA)
- **Rich in B12 & D:** supports energy, bones, immunity
- **Low calorie:** great for lean, high-protein meals
Considerations
- **Mercury levels:** choose light/skipjack for frequent consumption; limit albacore & bigeye
- **Overfishing concerns:** look for **MSC-certified** or sustainably caught tuna
- **Canned varieties:** check sodium content (choose low-sodium when possible)
How to Use
- **Fresh steaks:** grill, sear, or bake (best served medium-rare)
- **Canned tuna:** for salads, sandwiches, pasta
- **Sashimi or poke:** sushi-grade raw tuna
- Combine with olive oil, herbs, lemon for a healthy protein boost
Summary
Tuna is a lean, nutrient-dense source of protein and omega-3s—best enjoyed in moderation with attention to sustainability and mercury levels.
- 1. Tuna
tuna – morska riba, dostupna svježa, smrznuta ili konzervirana; bogata proteinima i omega-3 masnim kiselinama (EPA/DHA)
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