One can (141 g) of Solid White Albacore Tuna in Water (Can) contains approximately 130 calories, making it a great option for those who are health-conscious or trying to lose weight. Albacore tuna is a nutrient-dense food and can be easily added to a variety of meals for added flavor and nutrition.

In addition to being low in calories, Solid White Albacore Tuna is also high in protein, making it a great option for those looking to build and maintain muscle. It's also a good source of important vitamins and minerals such as vitamin D, vitamin B12, niacin, and selenium.

In this article, we will explore the nutritional benefits of Solid White Albacore Tuna, how to safely consume it, and some recipes and meal ideas for incorporating this versatile and healthy fish into your diet.

Calorie Count

As previously mentioned, one can (141 g) of Solid White Albacore Tuna in Water (Can) contains approximately 130 calories. This makes it a great low-calorie option for those looking to maintain or lose weight.

Protein Content

In addition to being low in calories, Solid White Albacore Tuna is also high in protein. One can of tuna contains approximately 30 grams of protein, making it a great option for those looking to build or maintain muscle mass.

Fat Content

Solid White Albacore Tuna is a relatively low-fat protein source. One can of tuna in water contains approximately 1 gram of fat. However, if you opt for tuna canned in oil, the fat content will be higher.

Vitamin and Mineral Composition

Albacore tuna is a good source of several important vitamins and minerals. One can of tuna in water provides approximately 15% of your daily value of vitamin D, 80% of your daily value of vitamin B12, 30% of your daily value of niacin, and 30% of your daily value of selenium.

Omega-3 Fatty Acid Content

Solid White Albacore Tuna is also a good source of omega-3 fatty acids. Omega-3s have been linked to a variety of health benefits, including improved heart health and brain function. One can of tuna in water provides approximately 700 milligrams of omega-3 fatty acids.

Safe Consumption Guidelines

While Solid White Albacore Tuna is a nutritious and healthy food, it's important to be aware of safe consumption guidelines. Tuna is known to contain trace amounts of mercury, which can be harmful if consumed in large amounts. The Food and Drug Administration recommends that adults limit their consumption of albacore tuna to no more than 6 ounces per week.

Canned vs. Fresh

While fresh tuna is delicious, it can be expensive and difficult to find. Canned tuna, on the other hand, is widely available and relatively inexpensive. When choosing canned tuna, opt for brands that use sustainable fishing practices and avoid those that add excess salt or oil.

Preparation and Storage Tips

When preparing Solid White Albacore Tuna, be sure to drain any excess water or oil before using. Tuna can be used in a variety of recipes, including sandwiches, salads, and casseroles. Leftover tuna should be stored in an airtight container in the refrigerator for up to 3 days.

Recipes and Meal Ideas

Here are a few recipe and meal ideas for incorporating Solid White Albacore Tuna into your diet:

• Tuna salad sandwich: Mix drained tuna with mayo, chopped celery, and onion. Serve on whole-grain bread.
• Tuna and white bean salad: Combine drained tuna with white beans, chopped cucumber, and cherry tomatoes. Toss with lemon vinaigrette.
• Tuna and vegetable stir-fry: Saute sliced veggies (such as bell peppers, broccoli, and snow peas) with drained tuna in a little olive oil. Serve over brown rice.

Sustainability and Environmental Impact

As previously mentioned, it's important to choose canned tuna that is sustainably caught. This ensures that the tuna population is not overfished and that ecosystems are not harmed in the process. Look for canned tuna that has been certified by organizations such as the Marine Stewardship Council or is labeled as 'pole and line caught.'