Bluefin Tuna Nutrition: Calories, Protein, Fat & Mercury
Bluefin tuna provides protein and fat, but the cut matters when comparing nutrition. A reference value for raw bluefin is not a laboratory analysis of every belly portion sold as otoro. Use the figures below as general context and check the supplied product's specification when exact nutrition matters.
Bluefin Tuna Nutrition per 100 g Raw
NOAA Fisheries' western Atlantic bluefin tuna profile lists these reference values for 100 g of raw fish:
| Nutrient | Amount |
|---|---|
| Calories | 144 kcal |
| Protein | 23.33 g |
| Total fat | 4.9 g |
| Saturated fat | 1.257 g |
| Carbohydrate | 0 g |
| Selenium | 36.5 mcg |
| Sodium | 39 mg |
These values are for raw fish, without sauce, oil or seasoning. They are not an otoro-specific panel and should not be presented as the nutrition label for a particular order. NOAA also identifies bluefin as a source of omega-3 fatty acids, but this table does not give an EPA+DHA amount for each cut.
Why Otoro and Leaner Cuts Differ
Bluefin belly (otoro) is valued for its marbling and rich texture. A fatty belly portion can contain substantially more fat and calories than a leaner piece. Calling every bluefin cut “low-calorie” or assigning the same omega-3 number to all cuts is misleading.
Compare equal serving weights and the same preparation. Cooking changes water content, while sauces and added fats change the finished meal. A raw 100 g reference cannot be used unchanged for 100 g of cooked, marinated or dry-aged tuna.
Mercury: What the FDA Table Does and Does Not Say
The FDA/EPA fish chart for pregnancy, breastfeeding and children lists canned light tuna as Best Choices, albacore and yellowfin as Good Choices, and bigeye as Choices to Avoid. Bluefin is not separately listed. Its absence does not establish a safe serving frequency or place it in another tuna's category.
Do not treat “one or two servings of bluefin per week” as an FDA recommendation. If you need advice for pregnancy, breastfeeding or a child, use the chart's named choices and portion instructions, and discuss questions about an unlisted fish with a healthcare professional. For broader comparisons, see our tuna nutrition and mercury guide.
Health Benefits in Context
Bluefin can contribute nutrients to a varied diet. That does not establish that eating it will treat inflammation, prevent dementia, lower cholesterol or correct a deficiency. Results from nutrient supplements or general fish-consumption research cannot be converted into guaranteed outcomes from a bluefin dinner.
Choose a portion for the meal you want to make. Rich belly cuts can be served with vegetables and rice; include the accompaniments when evaluating the meal's calories. No bluefin cut guarantees weight loss.
Preparation and Storage
The FDA seafood handling guide recommends cooking most seafood to 145°F. A brief surface sear leaves the center undercooked. Raw preparation is not required to obtain nutritional benefits, and fresh delivery or dry aging alone does not establish suitability for raw service.
Follow the product and package instructions. Refrigerate fresh fish promptly, keep raw fish separate from ready-to-eat food, and use our tuna storage and thawing guide. Preparation times must suit the actual thickness and cut.
Compare Bluefin Products
- Fresh Bluefin Tuna Belly (Otoro) — chilled delivery with gel ice via UPS Overnight; compare the listed preparation options.
- Dry-Aged Bluefin Toro — a specialty preparation with its own aging and dispatch timeline.
- Dry-Aged Bluefin Tuna Tomahawk — check the supplied cut and preparation details before ordering.
Explore the Tuna collection for other species. Yellowfin saku blocks and ahi steaks are alternatives, not bluefin cuts. For a demonstration, see the bluefin toro aburi video and serving guide, including its preparation notes.
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