Is Albacore Tuna Good for You?
Albacore tuna is a nutritious choice & contains a wide range of essential nutrients, including protein, vitamins & more.
When it comes to nutrition, there’s lots to love about albacore. One can of albacore tuna in water contains 29 grams of complete protein, vitamins D and B-12, heart-healthy omega-3 fatty acids, and minerals like iron, potassium, and selenium. And for all these benefits, there is just 1 gram of fat and 130 calories in a can of tuna.
Protein: Build healthy muscles, skin, and bones
Albacore is an excellent source of protein: A four-ounce serving contains 29 grams. Plus, all that protein is complete protein, which means it contains all nine amino acids that your body can’t produce itself. This is why it’s included in Mediterranean, Weight Watchers, Keto, and Paleo diet plans and recipes such as keto tuna salad.
Protein is required for a wide range of essential bodily functions. The amino acids that make up proteins are required to build bones, cartilage, skin, and muscles. Eating enough protein is therefore a crucial part of a healthy diet. On top of helping build healthy muscles, skin, and bones, lean proteins keep you feeling full longer than carbs and fat, and this helps with weight loss.
Omega-3s: Support a healthy heart
Albacore tuna has less fat than other animal proteins like chicken and beef, but it’s a good source of a particular type of fat: Omega-3 fatty acids. A diet rich in omega-3s is associated with lower inflammation levels, lower blood triglycerides, and an overall lower risk of heart disease.
Eating fish is an easy, delicious way to enjoy the health benefits of omega-3s (which is a key advantage of the pescatarian diet over a vegetarian diet). Canned albacore contains around 0.2 grams of omega-3s per serving, about 15-20% of the adequate intake for adults according to the National Institutes of Health (NIH).
Vitamin D: Keep your bones and immune system strong
Like protein, Vitamin D is an incredibly important nutrient for bone health. This is because we can’t absorb calcium without it—and we can’t build or repair bones without calcium. Vitamin D also plays an important role in supporting a healthy immune system.
Sun exposure is an easy way to make your own Vitamin D, but you can also get it from certain foods. Albacore tuna is one of the few foods that naturally contain it. A 5-ounce can of tuna can contain up to 15% of the Daily Value.
Vitamin B-12: Fuel healthy energy metabolism and red blood cells
Another important vitamin in albacore tuna is Vitamin B-12, which your body needs to produce red blood cells and DNA, among other core functions. A can of albacore contains just over 2 micrograms of Vitamin B-12, which happens to be the recommended daily amount for adults.
Essential minerals: Prevent deficiencies for better overall health
Albacore tuna features essential minerals like selenium, potassium, and iron, which are necessary for many important physiological processes. For example, selenium acts as an antioxidant, supports the immune system, and plays a role in thyroid function.
What about sodium?
Albacore naturally contains a low level of sodium (salt). However, sodium is usually added during processing of canned tuna and a 3-ounce serving can have as much as 22% of the recommended daily intake. So, if you’re wondering, is canned tuna healthy? or are watching your salt intake, be sure to check the label. You can also purchase low-sodium or no added sodium variations.
Preparation and Consumption
Albacore is a versatile fish that can be enjoyed in various ways, contributing to its popularity as a food source. Understanding the differences between canned and fresh albacore, as well as preparation methods, can help you incorporate it into your diet effectively.
Canned vs Fresh
- Canned albacore tuna is a convenient and readily available option. It’s typically sold in water or oil. Tuna canned in water is generally lower in calories and fat.
- Fresh albacore tuna offers a different texture and flavor profile. It’s often sold as steaks or loins and can be cooked to your desired level of doneness.
Preparation Methods
Albacore tuna can be prepared in numerous ways to suit different tastes and preferences:
- Salads: Canned albacore is a popular choice for tuna salads, often mixed with mayonnaise, celery, and onions. These salads can be served on sandwiches, crackers, or lettuce wraps.
- Sandwiches: Tuna salad is a classic sandwich filling. Albacore can also be used in other types of tuna sandwiches, such as tuna melts.
- Grilling: Fresh albacore tuna steaks are excellent for grilling. Grilling enhances the flavor of the tuna and creates a firm texture. It’s important not to overcook tuna, as it can become dry.
- Other methods: Albacore can also be baked, broiled, or pan-seared. It can be incorporated into dishes like casseroles, pasta salads, and sushi (though other tuna varieties are more commonly used for sushi).
Recipe Suggestions
To give you some ideas, here are a few recipe suggestions:
Tuna Macaroni Salad: Combine cooked macaroni with drained albacore tuna, mayonnaise, chopped celery, onion, and seasonings. Chill before serving.
Tuna Melt: Spread tuna salad (tuna, mayonnaise, celery, onion, seasonings) on bread, top with cheese, and grill until golden and cheese is melted. (full recipe)
Classic Tuna Salad Sandwich: Combine canned albacore with mayonnaise, chopped celery, red onion, and seasonings. Serve on your favorite bread with lettuce and tomato. (full recipe)
The bottom line
Albacore tuna is incredibly nutritious. High in protein, low in fat, and features many essential vitamins and minerals, it’s an excellent addition to any healthy diet.
Frequently Asked Questions
Is albacore tuna healthier than regular tuna?
Both albacore and other types of tuna offer similar nutritional advantages, including protein, selenium, and vitamin B12. However, albacore tuna is a better source of heart-healthy omega-3 fatty acids. On the other hand, it has slightly higher mercury content than light tuna (skipjack tuna or yellowfin tuna), so the FDA also recommends that children between 1-11 years old and pregnant or breastfeeding women limit their tuna intake to 8-12 oz of light tuna or 4 oz of white tuna per week.
What is the healthiest tuna to eat?
When it comes to healthy canned tuna options, albacore (white tuna), and yellowfin and skipjack (chunk light) are good choices. They have lower mercury levels than other types of fish and are safe to consume up to three times a week. Larger species of fish, such as bigeye tuna, king mackerel, and bluefin tuna, tend to have a higher amount of mercury due to their position in the food chain.
Is it healthy to eat albacore tuna every day?
The FDA and EPA recommend eating 2-3 servings of tuna fish or shellfish per week. Some people may be concerned about mercury content in tuna but the food and drug administration states that the levels of mercury in fish pose minimal risk to most Americans. The FDA recommends that children between 1-11 years old and pregnant or breastfeeding women limit their tuna intake to 8-12 oz of light tuna or 4 oz of white tuna per week to limit potential exposure.
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Where to Buy
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