Food guide

Albacore Tuna

White tuna canned in water; higher in fat and mercury than skipjack, still a convenient protein.

SeafoodProtein-Rich

Albacore Tuna, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of albacore tuna, drained for fair comparison. Typical serving: 80 g drained — 102 kcal per 80 g serving.

Nutrition information for Albacore Tuna
Nutrient	Per 100 g	Per serving (80 g)	Per 100 kcal
Energy	128 kcal	102 kcal	100 kcal
Protein	23.6 g	18.9 g	18.5 g
Carbohydrate	0 g	0 g	0 g
Fat	3 g	2.4 g	2.4 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of albacore tuna, with a typical serving and FDA Daily Value for adults.

Micronutrients for Albacore Tuna
Nutrient	Per 100 g	Per serving (80 g)	% DV
Vitamins
Vitamin A	6 µg	4.8 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	2 µg	1.6 µg	10%
Vitamin E	0.85 mg	0.68 mg	6%
Vitamin K	2.5 µg	2 µg	2%
Thiamin	0.008 mg	0.006 mg	<1%
Riboflavin	0.044 mg	0.035 mg	3%
Niacin	5.8 mg	4.6 mg	36%
Vitamin B6	0.22 mg	0.18 mg	13%
Folate	2 µg	1.6 µg	<1%
Vitamin B12	1.2 µg	0.96 µg	50%
Pantothenic acid	0.12 mg	0.096 mg	2%
Choline	29.3 mg	23.4 mg	5%
Minerals
Calcium	14 mg	11.2 mg	1%
Iron	0.97 mg	0.78 mg	5%
Magnesium	33 mg	26.4 mg	8%
Phosphorus	217 mg	174 mg	17%
Potassium	237 mg	190 mg	5%
Sodium	377 mg	302 mg	16%
Zinc	0.48 mg	0.38 mg	4%
Selenium	65.7 µg	52.6 µg	119%
Copper	0.039 mg	0.031 mg	4%
Manganese	0.019 mg	0.015 mg	<1%

Source: USDA FoodData Central — Fish, tuna, white, canned in water, drained solids

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat albacore tuna?

A concentrated protein food for the calories it costs.
White tuna canned in water; higher in fat and mercury than skipjack, still a convenient protein.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Mayonnaise, Lemon, Beans.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.