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Albacore Tuna
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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 rich source of high-quality protein and omega-3 fatty acids, known for its heart health benefits and ability to support cognitive function.

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)
Selenium70 mcg (127%)
Phosphorus250 mg (36%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓Rich in protein, supporting muscle growth and repair.
✓Contains selenium, which plays a crucial role in metabolism and thyroid function.
✓Provides vitamin B12, important for nerve function and the production of DNA and red blood cells.

Possible Risks & Side Effects

!May contain mercury, which can be harmful in high amounts, especially for pregnant women and young children.
!Allergic reactions can occur in sensitive individuals.

How to Prepare & Consume

Best enjoyed grilled, baked, or seared to retain its moisture and flavor. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose albacore tuna that is firm, moist, and has a fresh ocean smell. Avoid any that appear discolored or have an off odor.

How to Store

Store fresh albacore tuna in the coldest part of the refrigerator and consume within 1-2 days. Canned tuna should be stored in a cool, dry place.

Myths vs Realities

MythAll tuna is high in mercury.
RealityWhile some tuna species have higher mercury levels, albacore can be consumed in moderation.
MythCanned tuna is less nutritious than fresh tuna.
RealityCanned tuna retains most of its nutrients and is a convenient source of protein.
MythEating fish is always healthy.
RealityWhile fish is generally healthy, it's important to consider the source and potential contaminants.

Healthy Recipes

Mediterranean Albacore Tuna Salad

A refreshing salad packed with protein and healthy fats, featuring albacore tuna, fresh vegetables, and a zesty lemon dressing.

Ingredients
  • 1 can albacore tuna, drained
  • 2 cups mixed greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup cucumber, diced
  • 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, red onion, and cucumber.
  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 and toss gently.

Spicy Tuna Quinoa Bowl

A nutritious bowl combining albacore tuna with protein-rich quinoa, spicy avocado, and a medley of colorful veggies.

Ingredients
  • 1 can albacore tuna, drained
  • 1 cup cooked quinoa
  • 1 avocado, diced
  • 1/2 cup bell peppers, diced
  • 1/4 cup green onions, sliced
  • 1 tablespoon sriracha
  • 1 tablespoon lime juice
  • Salt to taste
Instructions
  1. 1. In a bowl, mix cooked quinoa, diced avocado, bell peppers, and green onions.
  2. 2. Add the drained albacore tuna and sriracha, then squeeze lime juice over the top.
  3. 3. Season with salt, mix gently, and serve chilled or at room temperature.

Albacore Tuna Stuffed Avocados

Delicious avocados filled with a creamy albacore tuna mixture, perfect for a light lunch or snack.

Ingredients
  • 2 ripe avocados, halved and pitted
  • 1 can albacore tuna, drained
  • 2 tablespoons Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Chopped parsley for garnish
Instructions
  1. 1. In a bowl, mix drained albacore tuna, Greek yogurt, Dijon mustard, lemon juice, salt, and pepper until well combined.
  2. 2. Scoop the tuna mixture into the avocado halves.
  3. 3. Garnish with chopped parsley and serve immediately.

Albacore Tuna and Chickpea Salad

A hearty salad featuring protein-rich albacore tuna and chickpeas, tossed with a tangy vinaigrette.

Ingredients
  • 1 can albacore tuna, drained
  • 1 can chickpeas, rinsed and drained
  • 1/2 cup diced cucumber
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine albacore tuna, chickpeas, cucumber, cherry tomatoes, and red onion.
  2. 2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve.

Tuna Zucchini Noodles with Pesto

A low-carb dish featuring spiralized zucchini noodles topped with albacore tuna and homemade basil pesto.

Ingredients
  • 2 medium zucchinis, spiralized
  • 1 can albacore tuna, drained
  • 1/4 cup homemade basil pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Cherry tomatoes for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium heat and sauté spiralized zucchini for 2-3 minutes until slightly tender.
  2. 2. Add the drained albacore tuna and pesto, stirring to combine and heat through.
  3. 3. Season with salt and pepper, garnish with cherry tomatoes, and serve warm.

Albacore Tuna Sushi Rolls

Healthy homemade sushi rolls filled with albacore tuna, avocado, and cucumber, perfect for a light meal.

Ingredients
  • 1 cup sushi rice, cooked
  • 1 can albacore tuna, drained
  • 1 avocado, sliced
  • 1/2 cucumber, julienned
  • 4 sheets nori
  • 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. Place a line of albacore tuna, avocado, and cucumber in the center.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Albacore Tuna and Sweet Potato Cakes

Savory cakes made with albacore tuna and sweet potatoes, baked to perfection for a nutritious snack or meal.

Ingredients
  • 1 can albacore tuna, drained
  • 1 medium sweet potato, cooked and mashed
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. In a bowl, mix together albacore tuna, mashed sweet potato, breadcrumbs, egg, Dijon mustard, salt, and pepper.
  2. 2. Form the mixture into patties and place them on a baking sheet.
  3. 3. Bake at 375°F (190°C) for 20 minutes, flipping halfway through, until golden brown.

Albacore Tuna Lettuce Wraps

Light and refreshing lettuce wraps filled with a flavorful albacore tuna mixture, perfect for a quick and healthy meal.

Ingredients
  • 1 can albacore tuna, drained
  • 1/4 cup diced celery
  • 1/4 cup diced bell pepper
  • 2 tablespoons Greek yogurt
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Lettuce leaves for wrapping
Instructions
  1. 1. In a bowl, combine albacore tuna, celery, bell pepper, Greek yogurt, lemon juice, salt, and pepper.
  2. 2. Spoon the mixture into lettuce leaves, wrapping them up like tacos.
  3. 3. Serve immediately as a fresh and crunchy meal.

Albacore Tuna and Spinach Frittata

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

Ingredients
  • 1 can albacore tuna, drained
  • 4 large eggs
  • 1 cup fresh spinach, chopped
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for cooking
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In an oven-safe skillet, heat olive oil and sauté chopped spinach until wilted.
  3. 3. In a bowl, whisk together eggs, drained albacore tuna, feta cheese, salt, and pepper, then pour into the skillet.
  4. 4. Cook for 5 minutes on the stove, then transfer to the oven and bake for 15-20 minutes until set.

Albacore Tuna and Vegetable Stir-Fry

A quick and healthy stir-fry featuring albacore tuna and a colorful mix of vegetables, served over brown rice.

Ingredients
  • 1 can albacore tuna, drained
  • 2 cups mixed vegetables (bell peppers, broccoli, carrots)
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 1 cup cooked brown rice
  • Sesame seeds for garnish
Instructions
  1. 1. In a skillet, heat olive oil over medium-high heat and add mixed vegetables, stir-frying until tender.
  2. 2. Add the drained albacore tuna and soy sauce, stirring to combine and heat through.
  3. 3. Serve over cooked brown rice and garnish with sesame seeds.

Frequently Asked Questions (FAQ)

Is albacore tuna safe to eat during pregnancy?

Yes, but it should be consumed in moderation due to mercury content.

How often can I eat albacore tuna?

It is recommended to limit consumption to 1-2 servings per week.

What are the health benefits of omega-3 fatty acids?

Omega-3 fatty acids are known to reduce inflammation, lower blood pressure, and improve heart health.

Can I eat canned albacore tuna?

Yes, canned albacore tuna is a convenient and nutritious option.

How should I store fresh albacore tuna?

Keep it refrigerated and consume within 1-2 days for best quality.

Is albacore tuna high in cholesterol?

It contains moderate levels of cholesterol, but it is still considered heart-healthy.

What is the difference between albacore and skipjack tuna?

Albacore tuna is larger and has a milder flavor compared to skipjack, which is smaller and has a stronger taste.

Can albacore tuna be eaten raw?

Yes, it can be consumed raw in sushi or sashimi, but ensure it is sushi-grade.

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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