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

Albacore White Tuna

Thunnus alalunga

Clinical Encyclopedia

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

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

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair, making it an excellent choice for athletes.
✓Contains selenium, an important mineral that acts as an antioxidant and supports thyroid function.
✓Low in calories and fat, making it a healthy option for weight management.

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, baked, or canned. Avoid overcooking to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose tuna that is firm and has a fresh, ocean-like smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Keep fresh tuna refrigerated 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 is generally safe in moderation.
MythCanned tuna is not nutritious.+
RealityCanned albacore tuna retains most of its nutrients and is a convenient protein source.
MythEating fish is always healthy.+
RealityWhile fish is nutritious, it's important to consider the source and potential contaminants.

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 Albacore white 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 tuna, cherry tomatoes, cucumber, red onion, and olives.
  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 garnish with fresh parsley before serving.

Spicy Albacore Tuna Wrap

A spicy and satisfying wrap featuring Albacore tuna, fresh veggies, and a zesty yogurt sauce, perfect for a quick meal.

Ingredients
  • 1 can Albacore white tuna, drained
  • 1 whole wheat tortilla
  • 1/2 avocado, sliced
  • 1/2 cup shredded lettuce
  • 1/4 cup diced bell peppers
  • 2 tablespoons Greek yogurt
  • 1 teaspoon sriracha
  • Lime juice
  • Salt to taste
Instructions
  1. 1. In a small bowl, mix Greek yogurt, sriracha, lime juice, and salt to create the sauce.
  2. 2. Spread the sauce on the tortilla, then layer with tuna, avocado, lettuce, and bell peppers.
  3. 3. Wrap tightly, slice in half, and enjoy immediately.

Albacore Tuna Quinoa Bowl

A nutritious quinoa bowl packed with protein from Albacore tuna and fiber from fresh vegetables, ideal for meal prep.

Ingredients
  • 1 can Albacore white tuna, drained
  • 1 cup cooked quinoa
  • 1/2 cup steamed broccoli
  • 1/2 cup diced carrots
  • 1/4 cup edamame
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a large bowl, combine cooked quinoa, tuna, broccoli, carrots, and edamame.
  2. 2. Drizzle with soy sauce and sesame oil, then toss to combine.
  3. 3. Serve in bowls, garnished with sesame seeds.

Albacore Tuna Stuffed Avocados

Creamy avocado halves filled with a zesty Albacore tuna mixture, making for a delicious and healthy appetizer or snack.

Ingredients
  • 1 can Albacore white tuna, drained
  • 2 ripe avocados, halved and pitted
  • 1/4 cup diced red onion
  • 1/4 cup diced celery
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, mix tuna, red onion, celery, mayonnaise, lemon juice, salt, and pepper.
  2. 2. Scoop the tuna mixture into the avocado halves.
  3. 3. Serve immediately as a refreshing appetizer.

Albacore Tuna and Chickpea Salad

A hearty salad featuring Albacore tuna and chickpeas, tossed with a lemon-herb dressing for a protein-packed meal.

Ingredients
  • 1 can Albacore white tuna, drained
  • 1 can chickpeas, rinsed and drained
  • 1/2 cup diced cucumber
  • 1/4 cup chopped parsley
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine tuna, chickpeas, cucumber, and parsley.
  2. 2. In a separate bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve chilled.

Albacore Tuna Zucchini Boats

Delicious zucchini boats filled with a savory Albacore tuna mixture, baked to perfection for a healthy dinner option.

Ingredients
  • 2 medium zucchinis, halved lengthwise
  • 1 can Albacore white tuna, drained
  • 1/2 cup diced tomatoes
  • 1/4 cup shredded mozzarella cheese
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh basil for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Scoop out some of the zucchini flesh and mix it with tuna, tomatoes, olive oil, salt, and pepper.
  3. 3. Fill the zucchini halves with the tuna mixture, top with mozzarella cheese, and bake for 20-25 minutes. Garnish with fresh basil before serving.

Albacore Tuna Sushi Rolls

Homemade sushi rolls featuring Albacore tuna, avocado, and cucumber, perfect for a fun and healthy meal.

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

Albacore Tuna and Spinach Frittata

A protein-rich frittata with Albacore tuna and spinach, perfect for breakfast or a light lunch.

Ingredients
  • 1 can Albacore white tuna, drained
  • 4 large eggs
  • 1 cup fresh spinach, chopped
  • 1/4 cup diced onion
  • 1/4 cup feta cheese, crumbled
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 350°F (175°C).
  2. 2. In a skillet, heat olive oil and sauté onion until translucent, then add spinach and cook until wilted.
  3. 3. In a bowl, whisk eggs, then mix in tuna, spinach, feta, salt, and pepper. Pour into the skillet and cook until the edges set, then transfer to the oven and bake for 10-15 minutes until fully set.

Albacore Tuna and Sweet Potato Cakes

Crispy and flavorful cakes made with Albacore tuna and sweet potatoes, served with a tangy yogurt dip.

Ingredients
  • 1 can Albacore white tuna, drained
  • 1 cup mashed sweet potatoes
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste
  • Olive oil for frying
  • 1/2 cup Greek yogurt for dipping
Instructions
  1. 1. In a bowl, combine tuna, sweet potatoes, breadcrumbs, egg, mustard, salt, and pepper.
  2. 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry the patties until golden brown on both sides, serve with Greek yogurt for dipping.

Frequently Asked Questions (FAQ)

What is the nutritional value of albacore white tuna?

Albacore white tuna is high in protein, low in fat, and contains essential omega-3 fatty acids.

How often can I safely eat albacore tuna?

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

Is canned albacore tuna healthy?

Yes, canned albacore tuna is a convenient source of protein and omega-3s, but check for low-sodium options.

Can I eat albacore tuna raw?

Yes, albacore tuna can be enjoyed raw in sushi or sashimi, provided it is sushi-grade.

What are the health benefits of omega-3s in tuna?

Omega-3 fatty acids support heart health, brain function, and reduce inflammation.

How should I store leftover albacore tuna?

Store in an airtight container in the refrigerator and consume within 2-3 days.

Is albacore tuna sustainable?

Sustainability varies; look for certifications like MSC or ASC when purchasing.

What dishes can I make with albacore tuna?

Albacore tuna can be used in salads, sandwiches, casseroles, and sushi.

Related Superfoods
Abalone Alaska Plaice Fillet Albacore Tuna
Comparisons
Albacore White Tuna vs Alaska Plaice Fillet Albacore White Tuna vs Albacore Tuna Albacore White Tuna vs Albacore Tuna
Nutrients
Protein in Albacore White Tuna Calories in Albacore White Tuna Vitamin-c in Albacore White Tuna Magnesium in Albacore White Tuna
Featured Guides
Health Benefits of Albacore White Tuna Healthy Recipes with Albacore White Tuna