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Albacore White Tuna Loin
Fish
Nutri-ScoreA

Albacore White Tuna Loin

Thunnus alalunga

Clinical Encyclopedia

Albacore white tuna loin is a lean, high-protein fish known for its mild flavor and firm texture. It is rich in omega-3 fatty acids, making it a heart-healthy choice.

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

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%)

Health Benefits

✓High in protein, albacore white tuna supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes cardiovascular health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including vitamin D and selenium, which support immune function and bone health.
✓Low in calories and carbohydrates, making it a suitable option for weight management and low-carb diets.

Possible Risks & Side Effects

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

How to Prepare & Consume

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

Smart Selection & Storage

How to Select

Choose fresh albacore tuna that is bright in color, firm to the touch, and has a clean ocean smell. Avoid any that appear dull or have a strong fishy odor.

How to Store

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

Myths vs Realities

MythAll tuna is high in mercury.+
RealityWhile some tuna species have higher mercury levels, albacore tuna can be safely consumed in moderation.
MythCanned tuna is not nutritious.+
RealityCanned albacore tuna retains many nutrients and is a convenient source of protein and omega-3s.
MythEating fish is always healthy.+
RealityWhile fish is generally healthy, some species may contain harmful levels of pollutants, so it's important to choose wisely.

Healthy Recipes

Grilled Albacore Tuna Loin with Avocado Salsa

This dish features succulent grilled albacore tuna loin topped with a refreshing avocado salsa, perfect for a light and healthy meal.

Ingredients
  • 1 lb albacore white tuna loin
  • 2 ripe avocados, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • 2 tbsp olive oil
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Brush the tuna loin with olive oil and season with salt and pepper.
  3. 3. Grill the tuna for 3-4 minutes on each side until cooked through.
  4. 4. In a bowl, combine the diced avocados, cherry tomatoes, red onion, lime juice, salt, and pepper to make the salsa.
  5. 5. Serve the grilled tuna topped with avocado salsa and garnish with fresh cilantro.

Albacore Tuna Loin Salad with Quinoa and Spinach

A nutritious salad combining albacore tuna loin, protein-rich quinoa, and fresh spinach, dressed with a light lemon vinaigrette.

Ingredients
  • 1 lb albacore white tuna loin
  • 1 cup cooked quinoa
  • 4 cups fresh spinach
  • 1/2 cucumber, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tbsp olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Cook the quinoa according to package instructions and let it cool.
  2. 2. Season the tuna loin with salt and pepper, then sear it in a hot skillet for 3-4 minutes on each side.
  3. 3. In a large bowl, combine spinach, quinoa, cucumber, and feta cheese.
  4. 4. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  5. 5. Slice the seared tuna and serve it on top of the salad, drizzled with the vinaigrette.

Spicy Albacore Tuna Loin Tacos

These tacos feature marinated albacore tuna loin grilled to perfection and served in corn tortillas with a zesty slaw.

Ingredients
  • 1 lb albacore white tuna loin
  • 8 corn tortillas
  • 1 cup cabbage, shredded
  • 1/2 cup carrots, grated
  • 1/4 cup cilantro, chopped
  • 1 lime, juiced
  • 2 tbsp sriracha
  • Salt to taste
Instructions
  1. 1. Marinate the tuna loin in lime juice, sriracha, and salt for 30 minutes.
  2. 2. Grill the tuna for 3-4 minutes on each side until cooked through.
  3. 3. In a bowl, mix the cabbage, carrots, cilantro, lime juice, and salt to make the slaw.
  4. 4. Warm the corn tortillas on a skillet.
  5. 5. Slice the grilled tuna and serve in tortillas topped with the slaw.

Albacore Tuna Loin with Mango Salsa

A tropical twist on tuna, this dish features seared albacore tuna loin paired with a vibrant mango salsa for a burst of flavor.

Ingredients
  • 1 lb albacore white tuna loin
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • Salt and pepper to taste
  • 2 tbsp olive oil
Instructions
  1. 1. Season the tuna loin with salt and pepper and sear in a hot skillet with olive oil for 3-4 minutes on each side.
  2. 2. In a bowl, combine mango, red bell pepper, red onion, lime juice, salt, and pepper to create the salsa.
  3. 3. Slice the seared tuna and serve it topped with mango salsa.

Albacore Tuna Loin with Garlic Lemon Asparagus

A healthy and elegant dish featuring albacore tuna loin served alongside sautéed garlic lemon asparagus.

Ingredients
  • 1 lb albacore white tuna loin
  • 1 bunch asparagus, trimmed
  • 3 cloves garlic, minced
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the tuna loin with salt and pepper and sear in a hot skillet for 3-4 minutes on each side.
  2. 2. In another pan, heat olive oil and sauté garlic until fragrant, then add asparagus and lemon juice.
  3. 3. Cook asparagus until tender-crisp, about 5 minutes.
  4. 4. Serve the tuna alongside the garlic lemon asparagus.

Albacore Tuna Loin Poke Bowl

A vibrant poke bowl featuring marinated albacore tuna loin served over brown rice with fresh vegetables and a sesame dressing.

Ingredients
  • 1 lb albacore white tuna loin, diced
  • 2 cups cooked brown rice
  • 1 cucumber, sliced
  • 1 carrot, julienned
  • 1 avocado, sliced
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp sesame seeds
Instructions
  1. 1. In a bowl, combine diced tuna, soy sauce, and sesame oil; let marinate for 15 minutes.
  2. 2. In serving bowls, layer cooked brown rice, cucumber, carrot, and avocado.
  3. 3. Top with marinated tuna and sprinkle with sesame seeds.

Albacore Tuna Loin with Cauliflower Rice Stir-Fry

A low-carb stir-fry featuring albacore tuna loin and colorful vegetables served over cauliflower rice for a healthy twist.

Ingredients
  • 1 lb albacore white tuna loin, cubed
  • 4 cups cauliflower rice
  • 1 bell pepper, diced
  • 1 cup snap peas
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 2 tbsp olive oil
Instructions
  1. 1. Heat olive oil in a skillet and sauté garlic until fragrant.
  2. 2. Add bell pepper and snap peas, cooking until tender.
  3. 3. Add cubed tuna and soy sauce, cooking for 3-4 minutes until tuna is cooked.
  4. 4. Serve the stir-fry over cauliflower rice.

Baked Albacore Tuna Loin with Herb Crust

A flavorful baked albacore tuna loin coated with a zesty herb crust, served with a side of roasted vegetables.

Ingredients
  • 1 lb albacore white tuna loin
  • 1/2 cup breadcrumbs
  • 1/4 cup parsley, chopped
  • 1/4 cup parmesan cheese, grated
  • 1 lemon, zested
  • Salt and pepper to taste
  • 2 cups mixed vegetables (zucchini, bell peppers)
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. In a bowl, mix breadcrumbs, parsley, parmesan, lemon zest, salt, and pepper.
  3. 3. Place the tuna loin on a baking sheet and coat with the herb mixture.
  4. 4. Arrange mixed vegetables around the tuna and drizzle with olive oil.
  5. 5. Bake for 15-20 minutes until the tuna is cooked and the crust is golden.

Albacore Tuna Loin with Mediterranean Chickpea Salad

A hearty Mediterranean-inspired salad featuring albacore tuna loin and chickpeas, tossed with fresh herbs and a lemon vinaigrette.

Ingredients
  • 1 lb albacore white tuna loin
  • 1 can chickpeas, rinsed and drained
  • 1/2 cucumber, diced
  • 1/4 red onion, finely chopped
  • 1/4 cup parsley, chopped
  • 2 tbsp olive oil
  • 1 lemon, juiced
  • Salt and pepper to taste
Instructions
  1. 1. Season the tuna loin with salt and pepper and sear in a skillet for 3-4 minutes on each side.
  2. 2. In a bowl, combine chickpeas, cucumber, red onion, parsley, olive oil, lemon juice, salt, and pepper.
  3. 3. Slice the seared tuna and serve it over the chickpea salad.

Albacore Tuna Loin with Sweet Potato Mash

A comforting dish featuring seared albacore tuna loin served with creamy sweet potato mash and steamed broccoli.

Ingredients
  • 1 lb albacore white tuna loin
  • 2 large sweet potatoes, peeled and cubed
  • 2 cups broccoli florets
  • 2 tbsp butter
  • Salt and pepper to taste
Instructions
  1. 1. Boil sweet potatoes until tender, then drain and mash with butter, salt, and pepper.
  2. 2. Season the tuna loin with salt and pepper and sear in a skillet for 3-4 minutes on each side.
  3. 3. Steam broccoli until tender.
  4. 4. Serve the seared tuna with sweet potato mash and steamed broccoli on the side.

Frequently Asked Questions (FAQ)

Is albacore tuna safe to eat?

Yes, albacore tuna is safe to eat, but it should be consumed in moderation due to potential mercury content.

How often can I eat albacore tuna?

It is recommended to limit albacore tuna consumption to once a week for adults and less for pregnant women and children.

What are the health benefits of albacore tuna?

Albacore tuna is high in protein, omega-3 fatty acids, and essential vitamins and minerals, contributing to heart health and muscle maintenance.

Can I eat albacore tuna raw?

Yes, albacore tuna can be eaten raw in sushi or sashimi, provided it is sourced from a reputable supplier.

How should I store albacore tuna?

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

What is the difference between albacore and skipjack tuna?

Albacore tuna is larger, has a milder flavor, and is higher in omega-3s compared to skipjack tuna, which is smaller and has a stronger taste.

Is canned albacore tuna healthy?

Canned albacore tuna is a convenient and healthy option, but check for low-sodium varieties to reduce salt intake.

What recipes can I make with albacore tuna?

Albacore tuna can be used in salads, sandwiches, casseroles, or grilled as a main dish.

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Comparisons
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Nutrients
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Featured Guides
Health Benefits of Albacore White Tuna Loin Healthy Recipes with Albacore White Tuna Loin