Tuna tartare has become a popular appetizer or main course in many restaurants. This raw tuna dish often consists of diced or minced raw tuna, combined with various ingredients like avocado, sesame oil, soy sauce, lime juice, and capers.
While tuna tartare can make for a fresh and flavorful meal, some people wonder whether this dish is relatively low or high in calories. There are a few factors that determine the calorie content of tuna tartare.
What is tuna tartare?
Tuna tartare is made from fresh, raw tuna that has been diced into small pieces or minced. It is similar to a beef tartare, but uses tuna as the main ingredient. The tuna is usually marinated in some combination of ingredients like lime juice, sesame oil, soy sauce, chili peppers, capers, onions, avocado, or parsley. This gives the tuna a citrusy and savory flavor. The tartare is served chilled, often in a mound on top of crackers or crostini.
Some versions of tuna tartare toss the diced tuna in a dressing made with mayonnaise or a vinaigrette, while others keep the ingredients separated, with the tuna served next to small piles of capers, onions, avocado, etc. This allows the diner to customize each bite. While the basic tuna tartare recipe is raw tuna seasoned with acid and umami, chefs can get creative with mix-ins and plating.
Is raw tuna safe to eat?
Yes, when handled properly, raw tuna is generally safe to consume. The key is using very fresh, sushi-grade tuna. Sushi-grade means the tuna has been flash frozen to kill any parasites. As with any raw seafood, there is still a slight risk of foodborne illness if the tuna is not stored and prepared carefully. Purchasing tuna from a reputable fish market can help reduce this risk. Tartare is best consumed the same day it is prepared.
Factors that determine calories in tuna tartare
The main factors that affect the calorie content in tuna tartare are:
Type of tuna used
Tuna tartare is usually made from one of three types of tuna:
- Yellowfin tuna – Approximately 139 calories in 3 oz
- Bluefin tuna – Approximately 144 calories in 3 oz
- Albacore tuna – Approximately 116 calories in 3 oz
So albacore tuna will be slightly lower in calories than bluefin or yellowfin. However, calories can vary a bit depending on the exact size and fat content of the fish.
Portion size
The larger the portion of tuna tartare, the more calories it will contain. A typical tuna tartare appetizer portion may be around 3-4 ounces. A main course serving may be 6-8 ounces.
Additions and mix-ins
While plain tuna is relatively low calorie, some of the additions and dressings mixed with the tuna or served alongside can add calories:
- Mayonnaise – Approximately 90 calories per tablespoon
- Avocado – Approximately 80 calories per 2 oz
- Olive oil or sesame oil – Approximately 120 calories per tablespoon
- Soy sauce – Approximately 10 calories per tablespoon
- Capers – Approximately 5 calories per tablespoon
If the tuna tartare is tossed in mayonnaise or oil-based dressing, that will result in a higher calorie dish compared to versions with just a drizzle of soy sauce and sprinkle of capers.
Accompaniments
Tuna tartare is often served with crostini or crackers, which also add calories:
- Crostini – Approximately 30-50 calories per piece
- Crackers – Approximately 15-30 calories each, depending on type
So the more crostini or crackers paired with the tartare, the higher the calorie count.
Calorie count in tuna tartare recipes
To get a sense of the calorie content in typical tuna tartare recipes, here is the nutrition information for a few popular versions:
Basic Tuna Tartare
| Ingredients | Calories |
|---|---|
| 4 oz yellowfin tuna, diced | 130 |
| 1 tablespoon olive oil | 120 |
| 1 tablespoon soy sauce | 10 |
| 1 tablespoon capers | 5 |
| 1 tablespoon onion, minced | 5 |
| 1 tablespoon lemon juice | 5 |
| Total: | 275 |
This basic tuna tartare with olive oil has approximately 275 calories. It uses yellowfin tuna and a light drizzle of olive oil for the dressing.
Spicy Tuna Tartare
| Ingredients | Calories |
|---|---|
| 4 oz albacore tuna, diced | 116 |
| 1/4 avocado, diced | 80 |
| 1 teaspoon sesame oil | 40 |
| 1 teaspoon soy sauce | 5 |
| Pinch red pepper flakes | 1 |
| Total: | 242 |
The avocado and sesame oil make this spicy tuna tartare a bit higher in calories, totaling 242 calories per serving.
Tuna Tartare with Mayonnaise
| Ingredients | Calories |
|---|---|
| 4 oz bluefin tuna, diced | 144 |
| 2 tablespoons mayonnaise | 180 |
| 1 teaspoon lemon juice | 2 |
| 1 teaspoon capers, chopped | 5 |
| Total: | 331 |
The mayonnaise mixture results in a higher calorie tuna tartare, with over 300 calories per serving.
Nutritional profile of tuna
To better understand the calories and nutrition found in tuna tartare, here is the nutritional profile of 3 ounces of raw yellowfin tuna:
| Nutrient | Amount |
|---|---|
| Calories | 139 |
| Fat | 3.7g |
| Saturated Fat | 1g |
| Protein | 25g |
| Sodium | 50mg |
| Cholesterol | 49mg |
As you can see, raw tuna is high in protein, relatively low in fat and calories, contains omega-3 fatty acids, and is low in sodium. The mercury levels in tuna can be a concern with certain types of tuna, but yellowfin tuna tends to be lower in mercury than other varieties like bluefin.
Key micronutrients in tuna
Tuna provides an array of important vitamins and minerals:
- Selenium – supports immune function and thyroid health
- Vitamin D – crucial for bone health and immunity
- Vitamin B12 – essential for neurological function and red blood cell formation
- Niacin – supports energy metabolism
- Vitamin B6 – plays a role in hormone and nerve signaling
- Potassium – helps regulate blood pressure
- Omega-3 fatty acids – reduces inflammation and risk of heart disease
So while tuna tartare is relatively high in calories compared to plain raw tuna, it still provides excellent nutrition in a small serving size.
Ways to reduce calories in tuna tartare
If you are looking to lighten up this dish, there are a few simple ways to reduce the calorie count:
- Use less oil or dressing – a drizzle of 1 teaspoon of olive oil instead of 1 tablespoon saves over 100 calories.
- Go easy on avocado or omit – just a few thin slices instead of large chunks can make a difference.
- Choose albacore tuna – it’s slightly lower calorie than yellowfin or bluefin.
- Skip the mayo – olive oil, soy sauce, lime, and spices add lots of flavor without the mayo.
- Eat a smaller portion – try it as a starter instead of a main.
- Cut back on accompaniments – limit crackers and crostini.
- Swap in lower calorie additions like cucumber, tomatoes, and celery in place of some avocado.
With some simple substitutions and smaller portions, you can still enjoy the delicious flavors of tuna tartare without going overboard on calories.
Healthier recipes and serving suggestions
Here are some tips for lighter and healthier tuna tartare recipes:
Mexican-Style Tuna Tartare
Mix diced tuna with a bit of olive oil, lime juice, diced jalapeno, cilantro, and a pinch of chili powder. Serve with sliced cucumber or jicama sticks instead of crostini.
Tuna Poke Bowl
Serve tuna tartare over a bowl of brown rice, quinoa, or mixed greens along with edamame, carrots, cabbage, and avocado. Drizzle with ponzu sauce.
Tuna Tartare Stuffed Tomatoes
Scoop out small cherry tomatoes and stuff with tuna tartare lightly tossed in lemon juice and capers. Garnish with chopped parsley.
Tuna Tartare Lettuce Wraps
Spoon tuna tartare into lettuce cups or endive leaves for a lighter, low carb option.
Tuna Tartare Cucumber Bites
Top sliced cucumber rounds with small spoonfuls of tuna tartare, a drizzle of olive oil, and sprinkle of sesame seeds.
By adjusting portion sizes, ingredients, and accompaniments, you can enjoy tasty tuna tartare without sabotaging your healthy eating goals. Moderation is key.
Conclusion
So is tuna tartare high in calories? The answer depends on the type of tuna, portion size, and what other ingredients are mixed in or served alongside the tuna.
On its own, a 3-4 ounce portion of tuna tartare made from raw yellowfin, bluefin, or albacore tuna provides around 120-140 calories. This is relatively low, comparable to the calorie count in a few ounces of cooked chicken breast or other lean protein.
However, larger serving sizes along with high calorie additions like mayonnaise, avocado, oil-based dressings, crostini, and crackers can push up the calorie count on tuna tartare, sometimes significantly. A more loaded appetizer or entree portion can end up with 300-400 calories.
By keeping portions moderate, choosing lower calorie mix-ins and dressings, and limiting high calorie sides and garnishes, you can enjoy tuna tartare without going overboard on calories. Tuna tartare makes for a flavorful, nutritious meal as long as you practice moderation and keep overall portion sizes reasonable.