Other
canned albacore tuna.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
tinned albacore tunawhite tuna
SERVING
CALORIES
128
PROTEIN
23.6g
CARBS
0g
FAT
3.0g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories128kcal—
Protein23.6g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat3.0g4%
Saturated fat0.79g4%
Cholesterol42mg14%
Water73.2g—
MINERALS
Sodium377mg16%
Potassium237mg5%
Calcium14mg1%
Iron0.97mg5%
Magnesium33mg8%
Phosphorus217mg17%
Zinc0.48mg4%
Copper0.04mg4%
Manganese0.02mg1%
Selenium65.7µg119%
VITAMINS
Vitamin A6.0µg1%
Vitamin C0mg0%
Vitamin D2.0µg10%
Vitamin E0.85mg6%
Vitamin K2.5µg2%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.04mg3%
Niacin (B3)5.8mg36%
Pantothenic acid (B5)0.12mg2%
Vitamin B60.22mg13%
Folate (B9)2.0µg1%
Vitamin B121.2µg49%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup165g
1 tablespoon10.3g
1 teaspoon3.4g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter687.5g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality lean protein, essential for muscle repair, growth, and satiety.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support heart health, reduce inflammation, and promote brain function.
- ✓Provides key nutrients like Vitamin D, Vitamin B12, and selenium, crucial for bone health, energy metabolism, and antioxidant defense.
- ✓A convenient and affordable source of protein that can contribute to a balanced diet.
COOKING TIPS
In the kitchen.
- 1Drain the liquid (water or oil) thoroughly before use to prevent a soggy texture in salads, sandwiches, or casseroles.
- 2Since canned tuna is pre-cooked, add it at the end of the cooking process for hot dishes like pasta sauces to just heat it through and prevent it from becoming dry.
- 3Flake the tuna with a fork to break it into smaller pieces for better integration into recipes like tuna melts or patties.
- 4Balance the rich flavor of albacore with acidic ingredients like lemon juice or capers, and creamy elements like Greek yogurt, mayonnaise, or mashed avocado.
STORAGE
Keep it fresh.
- Store unopened cans in a cool, dark, dry place like a pantry for up to 3-5 years; always check the 'best by' date.
- Once opened, transfer the tuna from the can to an airtight container, refrigerate promptly, and consume within 1-2 days for optimal freshness and safety.
FAQ
Frequently asked questions.
Is canned albacore tuna healthy?
Yes, canned albacore tuna is a nutrient-dense food that provides high-quality lean protein and heart-healthy omega-3 fatty acids. It is also a great source of Vitamin D, Vitamin B12, and selenium, which support bone health and immune function.
How much protein is in canned albacore tuna?
Canned albacore tuna is an excellent protein source, containing approximately 23.62g of protein per 100g serving. This high protein content makes it ideal for muscle repair, growth, and promoting a feeling of fullness.
Is canned albacore tuna good for weight loss?
Yes, it is very effective for weight loss because it is low in calories (128 per 100g) and contains zero carbohydrates. The high protein content helps boost metabolism and reduce appetite, making it easier to maintain a calorie deficit.
Is canned albacore tuna keto-friendly?
Absolutely. With 0g of carbohydrates and a high protein-to-fat ratio, it fits perfectly into a ketogenic or low-carb lifestyle. It is often mixed with healthy fats like avocado or olive oil to meet keto macros.
Is canned albacore tuna gluten-free?
Plain canned albacore tuna packed in water or oil is naturally gluten-free. However, always check the label for flavored versions or those containing 'vegetable broth,' as some additives may contain hidden gluten.
Do I need to cook canned albacore tuna?
No, canned tuna is fully cooked during the canning process and is ready to eat immediately. It can be eaten cold straight from the can or added to warm dishes like pasta or tuna melts.
What is the difference between albacore and 'light' tuna?
Albacore is known as 'white meat' tuna and has a firmer texture and milder flavor. While it contains more omega-3 fatty acids than skipjack (light) tuna, it also typically has higher mercury levels, so it should be consumed in moderation.
How long does opened canned tuna last?
Once opened, canned tuna should be transferred to an airtight container and stored in the refrigerator. It will remain safe and fresh to eat for 3 to 4 days; never store it in the original open metal can.
Can I eat canned albacore tuna every day?
It is generally recommended to limit albacore tuna consumption to about 6 ounces (one serving) per week due to its mercury content. For daily consumption, 'light' tuna varieties like skipjack are usually preferred as they have lower mercury levels.
Can you freeze canned tuna?
You should never freeze tuna while it is still in the unopened can. However, you can freeze leftover tuna that has been removed from the can and placed in a freezer-safe bag or container for up to 3 months.
