White tuna

Seafood

Item Rating: 77/100

1 serving (85 grams) contains 109 calories, 20.0 grams of protein, 2.5 grams of fat, and 0.0 grams of carbohydrates.

Nutrition Information

1 cup (236.1g)

Calories		302.8
% Daily Value*
Total Fat		6.9 g	8%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		83.3 mg	27%
Sodium		102.8 mg	4%
Total Carbohydrates		0 g	0%
	Dietary Fiber	0 g	0%
	Sugars	0 g
protein		55.6 g	111%
Vitamin D		108.3 mcg	541%
Calcium		27.8 mg	2%
Iron		1.4 mg	7%
Potassium		833.3 mg	17%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 62 cal (21.8%)

Protein: 222 cal (78.2%)

Carbs: 0 cal (0.0%)

About White tuna

White tuna, often referred to as albacore tuna, is a popular seafood choice in global cuisines, primarily Mediterranean, Japanese, and American cooking. Known for its mild flavor and firm texture, white tuna is typically grilled, baked, or canned for convenience. It is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins such as B12 and D. A 3-ounce serving of albacore tuna contains approximately 20 grams of protein, less than 2 grams of fat, and is low in saturated fat, making it a lean yet nutrient-dense option for meals. Additionally, it provides essential minerals like selenium, phosphorus, and potassium, which support various bodily functions, including metabolism and cardiovascular health.

Health Benefits

• Supports heart health due to high levels of omega-3 fatty acids (approximately 0.7 grams per 3-ounce serving).
• Boosts energy production and red blood cell formation with vitamin B12 (1 serving provides more than 100% of the daily recommended intake).
• Contains selenium (about 30 micrograms per serving), an antioxidant mineral that strengthens immune function and protects cells from oxidative damage.

Dietary Considerations

Allergens: Contains fish

Suitable for: Low-carb diets, high-protein diets, pescatarian diets

Not suitable for: Vegan diets, vegetarian diets, low-sodium diets (if canned with salt)

Selection and Storage

Store fresh white tuna in the refrigerator at 32°F (0°C) for up to 2 days or freeze promptly for longer storage. If frozen, consume within 2-3 months for optimal quality. Thaw under refrigeration or in cold water before use.

Common Questions About White tuna Nutrition

Is white tuna high in protein?

Yes, white tuna is an excellent source of protein, offering approximately 25 grams of protein per 3-ounce serving. This makes it a great choice for muscle-building and overall dietary protein needs while being relatively low in fat.

Can I eat white tuna on a keto diet?

Absolutely, white tuna is a perfect fit for a keto diet because it is high in protein and devoid of carbohydrates. Combined with its low fat content, it can be paired with high-fat foods like avocado or olive oil to meet keto requirements effectively.

What are the health benefits or concerns of eating white tuna?

White tuna is rich in omega-3 fatty acids, which support heart health and brain function, and contains important nutrients like vitamin D and selenium. However, it can be moderately high in mercury, so it should be consumed in moderation, especially by pregnant individuals and young children.

What is an appropriate serving size for white tuna?

A standard serving size of white tuna is typically 3 ounces, which provides a good balance of nutrients while keeping calorie intake around 100-120 calories. Adults are generally advised to consume tuna no more than 2-3 times per week to manage mercury intake.

How does white tuna compare to other types of tuna?

White tuna, also known as albacore, is milder in flavor and higher in fat compared to skipjack tuna, commonly found in canned light tuna. It generally contains more omega-3 fatty acids but also tends to have higher mercury levels than other varieties of tuna.

Data Sources & Scientific References