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Albacore Tuna
Fish
Nutri-ScoreA

Albacore Tuna

Thunnus alalunga

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Albacore Tuna provides 132 kcal, 28g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Albacore tuna is a species of tuna known for its mild flavor and firm texture. It is a rich source of protein and omega-3 fatty acids, making it a popular choice for health-conscious consumers.

Also known as:
White TunaNaked Tuna
Scientific NameThunnus alalunga
Region of OriginPacific Ocean
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
75%
Fiber0g
Total29.0g
Protein
28g(97%)
Fats
1g(3%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D3 mcg (15%)
Vitamin B129 mcg (375%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium36 mcg (65%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓Excellent source of lean protein, supporting muscle growth and repair.
✓Rich in vitamins and minerals, including vitamin D and selenium, which are important for immune function.
✓May help improve cognitive function and reduce the risk of neurodegenerative diseases due to its high DHA content.

Possible Risks & Side Effects

!High mercury levels in some fish can pose health risks, particularly for pregnant women and young children.
!Allergic reactions may occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled, seared, or canned. Avoid overcooking to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose albacore tuna that is firm and moist with a clean, ocean-like smell. Avoid any cans that are dented or bulging.

How to Store

Store unopened cans in a cool, dry place. Once opened, refrigerate and consume within 3-4 days.

Myths vs Realities

MythAll tuna is high in mercury.
RealityWhile some tuna species have higher mercury levels, albacore tuna can be consumed in moderation.
MythCanned tuna is unhealthy.
RealityCanned albacore tuna is a nutritious option, providing protein and omega-3s.
MythEating fish is only beneficial if it's fresh.
RealityCanned and frozen fish can also be nutritious and convenient alternatives.

Healthy Recipes

Mediterranean Albacore Tuna Salad

A refreshing salad packed with protein, featuring albacore tuna, cherry tomatoes, olives, and a zesty lemon vinaigrette.

Ingredients
  • 1 can (5 oz) albacore tuna, drained
  • 1 cup cherry tomatoes, halved
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/4 cup red onion, finely chopped
  • 2 cups mixed greens
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine mixed greens, cherry tomatoes, olives, and red onion.
  2. 2. Add the drained albacore tuna on top of the salad.
  3. 3. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad before serving.

Spicy Albacore Tuna Wraps

These spicy wraps are a delicious blend of albacore tuna, avocado, and sriracha, all wrapped in a whole grain tortilla.

Ingredients
  • 1 can (5 oz) albacore tuna, drained
  • 1 ripe avocado, mashed
  • 1 tablespoon sriracha sauce
  • 2 whole grain tortillas
  • 1/2 cup shredded lettuce
  • 1/4 cup diced cucumber
  • Lime wedges for serving
Instructions
  1. 1. In a bowl, mix the drained albacore tuna with mashed avocado and sriracha until well combined.
  2. 2. Spread the tuna mixture evenly onto each tortilla, then top with shredded lettuce and diced cucumber.
  3. 3. Roll the tortillas tightly, slice in half, and serve with lime wedges.

Albacore Tuna Quinoa Bowl

A nutritious quinoa bowl topped with albacore tuna, roasted vegetables, and a tahini dressing, perfect for a healthy lunch.

Ingredients
  • 1 cup cooked quinoa
  • 1 can (5 oz) albacore tuna, drained
  • 1 cup mixed roasted vegetables (zucchini, bell peppers, carrots)
  • 2 tablespoons tahini
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked quinoa, followed by the roasted vegetables and albacore tuna.
  2. 2. In a small bowl, mix tahini, lemon juice, salt, and pepper to create the dressing.
  3. 3. Drizzle the tahini dressing over the bowl and enjoy.

Albacore Tuna Stuffed Avocado

A low-carb, high-protein dish where creamy avocado is stuffed with a flavorful albacore tuna mixture.

Ingredients
  • 2 ripe avocados, halved and pitted
  • 1 can (5 oz) albacore tuna, drained
  • 1/4 cup Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon chopped fresh dill
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the drained albacore tuna, Greek yogurt, Dijon mustard, dill, salt, and pepper.
  2. 2. Scoop the tuna mixture into the avocado halves, filling them generously.
  3. 3. Serve immediately as a healthy snack or light meal.

Albacore Tuna and Chickpea Salad

A protein-packed salad combining albacore tuna and chickpeas with fresh herbs and a tangy dressing.

Ingredients
  • 1 can (5 oz) albacore tuna, drained
  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1/4 cup red onion, diced
  • 1/4 cup parsley, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the drained albacore tuna, chickpeas, red onion, and parsley.
  2. 2. In a separate bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad and toss gently to combine.

Albacore Tuna Zucchini Noodles

A healthy twist on pasta, featuring zucchini noodles topped with albacore tuna and a light tomato sauce.

Ingredients
  • 2 medium zucchinis, spiralized
  • 1 can (5 oz) albacore tuna, drained
  • 1 cup cherry tomatoes, halved
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh basil for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
  2. 2. Add cherry tomatoes and cook until softened, then stir in the drained albacore tuna.
  3. 3. Toss in the spiralized zucchini noodles and cook for 2-3 minutes until just tender. Season with salt and pepper, then garnish with fresh basil.

Albacore Tuna Sushi Rolls

Homemade sushi rolls filled with albacore tuna, cucumber, and avocado, perfect for a healthy dinner.

Ingredients
  • 1 cup sushi rice, cooked
  • 1 can (5 oz) albacore tuna, drained
  • 1/2 cucumber, julienned
  • 1 ripe avocado, sliced
  • 4 sheets nori seaweed
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat and spread a thin layer of sushi rice over it.
  2. 2. In the center, place a line of albacore tuna, cucumber, and avocado.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Albacore Tuna and Sweet Potato Cakes

Delicious and nutritious cakes made with albacore tuna and sweet potatoes, perfect for a healthy snack or meal.

Ingredients
  • 1 can (5 oz) albacore tuna, drained
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon chopped green onions
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine the drained albacore tuna, mashed sweet potato, breadcrumbs, egg, green onions, salt, and pepper.
  2. 2. Form the mixture into small patties.
  3. 3. Heat olive oil in a skillet and cook the patties for 3-4 minutes on each side until golden brown.

Albacore Tuna Pesto Pasta

A quick and healthy pasta dish featuring whole grain pasta, albacore tuna, and homemade basil pesto.

Ingredients
  • 8 oz whole grain pasta
  • 1 can (5 oz) albacore tuna, drained
  • 1/2 cup homemade basil pesto
  • 1 cup cherry tomatoes, halved
  • Parmesan cheese for serving
Instructions
  1. 1. Cook the whole grain pasta according to package instructions, then drain.
  2. 2. In a large bowl, combine the cooked pasta, drained albacore tuna, pesto, and cherry tomatoes.
  3. 3. Toss well and serve with grated Parmesan cheese on top.

Albacore Tuna and Spinach Frittata

A protein-rich frittata packed with albacore tuna and fresh spinach, perfect for breakfast or brunch.

Ingredients
  • 6 eggs
  • 1 can (5 oz) albacore tuna, drained
  • 2 cups fresh spinach
  • 1/4 cup milk
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a bowl, whisk together eggs, milk, salt, and pepper, then stir in the drained albacore tuna, spinach, and feta cheese.
  3. 3. Pour the mixture into a greased oven-safe skillet and bake for 20-25 minutes until set and golden.

Frequently Asked Questions (FAQ)

Is albacore tuna safe to eat regularly?

Yes, but moderation is key due to potential mercury content. It's recommended to limit consumption to 1-2 servings per week.

What are the health benefits of albacore tuna?

Albacore tuna is rich in omega-3 fatty acids, which support heart health, and is an excellent source of protein.

How should I store albacore tuna?

Store canned albacore tuna in a cool, dry place. Once opened, refrigerate and consume within 3-4 days.

Can I eat albacore tuna while pregnant?

Yes, but limit intake to avoid high mercury levels. Consult your healthcare provider for personalized advice.

What is the difference between albacore and skipjack tuna?

Albacore tuna is larger, has a milder flavor, and contains more omega-3 fatty acids compared to skipjack tuna.

How can I incorporate albacore tuna into my diet?

Try adding it to salads, sandwiches, or pasta dishes for a protein boost.

Is canned albacore tuna as nutritious as fresh?

Yes, canned albacore tuna retains most of its nutrients and is a convenient option.

What is the best way to cook albacore tuna?

Grilling or searing is recommended to enhance its flavor while keeping it moist.

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Comparisons
Albacore Tuna vs Alaska Plaice Fillet Albacore Tuna vs Albacore Tuna Albacore Tuna vs Albacore White Tuna
Nutrients
Protein in Albacore Tuna Calories in Albacore Tuna Vitamin-c in Albacore Tuna Magnesium in Albacore Tuna
Featured Guides
Health Benefits of Albacore Tuna Healthy Recipes with Albacore Tuna
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico