Home/Fish/Albacore Tuna
Back to Home
Albacore Tuna
Fish
Nutri-ScoreA

Albacore Tuna

Thunnus alalunga

Clinical Encyclopedia

Albacore tuna is a rich source of high-quality protein and essential omega-3 fatty acids, known for its mild flavor and firm texture. It is often used in sushi, salads, and sandwiches.

Scientific NameThunnus alalunga
Region of OriginPacific Ocean
Popular Comparisons:
Albacore Tuna VS Alaska Plaice FilletAlbacore Tuna VS Albacore White TunaAlbacore Tuna VS Albacore White Tuna LoinAlbacore Tuna VS Amberjack Yellowtail FilletAlbacore Tuna VS American PlaiceAlbacore Tuna VS American Plaice Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories132 kcal
Water
70%
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%)

Health Benefits

✓High in omega-3 fatty acids, which are beneficial for heart health and may reduce inflammation.
✓Rich in protein, supporting muscle growth and repair, making it an excellent choice for athletes.
✓Contains essential vitamins and minerals, including vitamin D and selenium, which support immune function and bone health.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!May contain mercury, so consumption should be limited, especially for pregnant women and young children.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose albacore tuna that is firm, moist, and has a clean ocean smell. Avoid any with a strong fishy odor or discoloration.

How to Store

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

Myths vs Realities

MythAll tuna is high in mercury.+
RealityWhile some tuna types have higher mercury levels, albacore is safe in moderation.
MythCanned tuna is unhealthy.+
RealityCanned tuna can be a healthy option, providing protein and omega-3s.
MythYou can't eat fish if you're allergic to shellfish.+
RealityMany people can eat fish even if they are allergic to shellfish, but consult a doctor.

Healthy Recipes

Mediterranean Albacore Tuna Salad

A refreshing salad combining albacore tuna with vibrant Mediterranean flavors, perfect for a light lunch or dinner.

Ingredients
  • 1 can of albacore tuna, drained
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste
  • Fresh parsley for garnish
Instructions
  1. 1. In a large bowl, combine the albacore tuna, cherry tomatoes, cucumber, red onion, and olives.
  2. 2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with fresh parsley before serving.

Spicy Albacore Tuna Wrap

A zesty wrap filled with albacore tuna and fresh veggies, perfect for a quick and nutritious meal on the go.

Ingredients
  • 1 can of albacore tuna, drained
  • 1 whole wheat tortilla
  • 1/4 cup Greek yogurt
  • 1 tablespoon sriracha sauce
  • 1/2 avocado, sliced
  • 1/2 cup spinach leaves
  • 1/4 cup shredded carrots
  • Salt to taste
Instructions
  1. 1. In a bowl, mix the albacore tuna with Greek yogurt, sriracha, and salt until well combined.
  2. 2. Lay the tortilla flat and spread the tuna mixture evenly over it.
  3. 3. Top with avocado, spinach, and shredded carrots, then roll tightly and slice in half to serve.

Albacore Tuna Quinoa Bowl

A nourishing quinoa bowl topped with albacore tuna, colorful vegetables, and a zesty lemon dressing.

Ingredients
  • 1 cup cooked quinoa
  • 1 can of albacore tuna, drained
  • 1/2 bell pepper, diced
  • 1/2 cup corn kernels
  • 1/4 cup red onion, diced
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the cooked quinoa, albacore tuna, bell pepper, corn, and red onion.
  2. 2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the quinoa mixture, toss gently, and serve immediately.

Albacore Tuna Stuffed Avocados

Creamy avocado halves filled with a flavorful albacore tuna mixture, making for a satisfying and healthy meal.

Ingredients
  • 2 ripe avocados, halved and pitted
  • 1 can of albacore tuna, drained
  • 1/4 cup diced celery
  • 1/4 cup Greek yogurt
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. In a bowl, combine the albacore tuna, celery, Greek yogurt, Dijon mustard, salt, and pepper.
  2. 2. Spoon the tuna mixture into the avocado halves.
  3. 3. Serve with lemon wedges on the side for an extra zing.

Albacore Tuna and Chickpea Salad

A protein-packed salad featuring albacore tuna and chickpeas, tossed with a tangy vinaigrette for a satisfying meal.

Ingredients
  • 1 can of albacore tuna, drained
  • 1 can of chickpeas, rinsed and drained
  • 1/2 red bell pepper, diced
  • 1/4 cup red onion, diced
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a large bowl, combine the albacore tuna, chickpeas, red bell pepper, and red onion.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and garnish with fresh cilantro before serving.

Albacore Tuna Zucchini Boats

Delicious zucchini halves stuffed with a savory albacore tuna mixture, baked to perfection for a healthy dinner option.

Ingredients
  • 2 medium zucchinis, halved lengthwise
  • 1 can of albacore tuna, drained
  • 1/2 cup diced tomatoes
  • 1/4 cup shredded mozzarella cheese
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Scoop out the center of the zucchini halves and mix it with albacore tuna, diced tomatoes, mozzarella, olive oil, Italian seasoning, salt, and pepper.
  3. 3. Fill the zucchini boats with the mixture and bake for 20-25 minutes until the zucchini is tender and cheese is bubbly.

Albacore Tuna Poke Bowl

A vibrant poke bowl featuring marinated albacore tuna, fresh vegetables, and a base of brown rice for a nutritious meal.

Ingredients
  • 1 can of albacore tuna, drained
  • 1 cup cooked brown rice
  • 1/2 cucumber, sliced
  • 1/2 avocado, sliced
  • 1/4 cup edamame
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, mix the albacore tuna with soy sauce and sesame oil.
  2. 2. In a serving bowl, layer the cooked brown rice, marinated tuna, cucumber, avocado, and edamame.
  3. 3. Sprinkle with sesame seeds before serving.

Albacore Tuna and Spinach Frittata

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

Ingredients
  • 1 can of albacore tuna, drained
  • 4 large eggs
  • 1 cup fresh spinach, chopped
  • 1/4 cup milk
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • Olive oil for greasing
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and grease a baking dish with olive oil.
  2. 2. In a bowl, whisk together the eggs, milk, salt, and pepper.
  3. 3. Stir in the albacore tuna, spinach, and feta cheese, then pour the mixture into the baking dish.
  4. 4. Bake for 25-30 minutes until the frittata is set and golden.

Albacore Tuna Sushi Rolls

Healthy homemade sushi rolls filled with albacore tuna and fresh vegetables, perfect for a fun and nutritious meal.

Ingredients
  • 1 can of albacore tuna, drained
  • 2 cups sushi rice, cooked
  • 4 sheets of nori
  • 1/2 cucumber, julienned
  • 1/2 avocado, sliced
  • Soy sauce for dipping
  • Wasabi and pickled ginger for serving
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 using the mat, slice into pieces, and serve with soy sauce, wasabi, and pickled ginger.

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 support heart health, brain function, and reduce inflammation.

Can I eat albacore tuna raw?

Yes, it is commonly used in sushi, but ensure it is sushi-grade.

How should I store leftover albacore tuna?

Store in an airtight container in the refrigerator and consume within 2 days.

What is the difference between albacore and skipjack tuna?

Albacore is larger, has a milder flavor, and is higher in omega-3s compared to skipjack.

Can albacore tuna be frozen?

Yes, it can be frozen for up to 3 months without significant loss of quality.

What is the best way to cook albacore tuna?

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

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
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