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Tuna Tataki Calories
Lightly seared fresh tuna, Japanese style
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Tataki (80 g) has 96 calories. That works out to 120 calories per 100 g. It contains 1 g of carbs, 19.6 g of protein, 1.8 g of fat and 0 g of fiber. Its 56 µg of Selenium covers 102% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Tuna Tataki Nutrition Facts
Selected: 1 piece (medium) · 80 g
96
KCAL / 80G
Carbs
1g
· 0% DV
Protein
19.6g
· 39% DV
Fat
1.8g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 80% · Fat 16%
Tuna Tataki nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 144 mg | 6% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.6 g | 39% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Tuna Tataki?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 96 kcal |
| 1 slice (thin) | 30 g | 36 kcal |
| 1 slice (thick) | 50 g | 60 kcal |
| 1 piece (small) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (medium) | 100 g | 120 kcal |
| 1 piece (large) | 120 g | 144 kcal |
| 1 serving (large) | 150 g | 180 kcal |
| 2 piece (double) | 160 g | 192 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Tuna Tataki
What is tuna tataki?
Tuna tataki is a Japanese-style dish made by briefly searing the outside of fresh tuna while leaving the center raw or rare. It is usually sliced thinly and served with a savory, often citrusy dipping sauce.
Is tuna tataki raw?
Usually, yes: tuna tataki has a seared exterior and a raw or rare center. The quick sear does not cook the fish through, so it should be prepared with tuna suitable for raw consumption.
How do you make tuna tataki at home?
To make tuna tataki, sear a thick tuna loin briefly on each side in a very hot pan, then slice it thinly. Use fish intended for raw consumption, keep it cold before cooking, and avoid leaving the center at room temperature.
What is the difference between tuna tataki and tuna sashimi?
Tuna tataki is briefly seared on the outside, while tuna sashimi is served completely uncooked. Both are commonly sliced and eaten with Japanese-style condiments, but the seared crust is what distinguishes tataki.
What sauce goes with tuna tataki?
Ponzu is a classic choice for tuna tataki, and soy sauce with ginger or citrus also works well. Serve the sauce on the side or use a light drizzle so it complements rather than overwhelms the tuna.
Is tuna tataki safe to eat?
Tuna tataki carries the food-safety risks of raw or undercooked fish. Buy it from a reputable supplier who can confirm it is suitable for raw consumption, keep it properly chilled, and avoid it if you are at higher risk from foodborne illness.
What cut of tuna is best for tuna tataki?
A thick, firm tuna loin or steak is best for tuna tataki because it sears evenly and can be sliced neatly. Choose a piece intended for raw consumption; canned tuna is cooked and will not give the dish its characteristic texture.
Can you make tuna tataki with frozen tuna?
Yes, tuna tataki can be made with frozen tuna if it was handled and frozen appropriately for raw consumption. Thaw it safely in the refrigerator, keep it cold while preparing, and do not use fish that smells sour or has been temperature-abused.
What do you serve with tuna tataki?
Tuna tataki pairs well with rice, crisp salad, pickled vegetables, or a light cucumber side. These add contrast without competing with the seared fish; serve the slices soon after cooking for the best texture.
Can you eat tuna tataki while pregnant?
No, tuna tataki with a raw or rare center is not recommended during pregnancy because uncooked fish can carry foodborne pathogens. Choose tuna cooked all the way through instead.
Tuna Tataki Vitamins & Minerals
Vitamins
B12
1.76µg · 73% DV
B3
10.8mg · 68% DV
B6
0.64mg · 38% DV
B2
0.18mg · 14% DV
Minerals
Selenium
56µg · 102% DV
Phosphorus
168mg · 24% DV
Iodine
24µg · 16% DV
Potassium ⭐
272mg · 8% DV
Sodium
144mg · 6% DV
Tuna Tataki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Tataki
To burn the 96 calories in 1 piece (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Tuna Tataki?
Tuna Tataki is a Japanese preparation in which fresh tuna is seared very briefly on the outside while the centre stays raw, then sliced thinly. It may have a sesame crust and is often served with ponzu or another savoury citrus-soy sauce. The outside has a light sear, while the middle remains tender and cool; the flavour is clean and rich, with the sauce adding brightness.
It is commonly served as a starter or alongside rice and greens in Japanese restaurants, and works just as well as a light main. It is protein-rich, with relatively little fat or carbohydrate. For a lighter plate, keep the sauce modest and pair it with a crisp salad. Since the centre is uncooked, choose tuna that has been handled and prepared for raw-style serving.
How Nutritious Is Tuna Tataki?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Tuna Tataki Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Tuna Tataki Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Tataki Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Tuna Tataki Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.56g
POLYUNSATURATED
0.64g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.