Know what’s on your plate
White tuna
Calories & nutrition facts
canned with oil, drained, unsalted
Nutrition facts
Per 100 g% DV- Calories 186 kcal —
- Protein 27 g 53%
- Carbohydrate 0 g 0%
- Fat 8.1 g 10%
- Saturated fat 1.7 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 50 mg 2%
- Cholesterol 31 mg 10%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 2 µg 10%
- Vitamin E 2.3 mg 15%
- Thiamin (B1) 0.02 mg 1%
- Riboflavin (B2) 0.08 mg 6%
- Niacin (B3) 11.7 mg 73%
- Pantothenic acid (B5) 0.37 mg 7%
- Vitamin B6 0.43 mg 25%
- Folate (B9) 5 µg 1%
- Vitamin B12 2.2 µg 92%
Minerals
- Calcium 4 mg 0%
- Iron 0.65 mg 4%
- Magnesium 34 mg 8%
- Phosphorus 267 mg 21%
- Potassium 333 mg 7%
- Zinc 0.47 mg 4%
- Copper 0.13 mg 14%
- Manganese 0.02 mg 1%
- Selenium 60.1 µg 109%
Similar foods
- White canned tuna in oilwhite, canned in oil, drained solids186 kcal / 100 g
- White canned tuna in waterwhite, canned in water, drained solids128 kcal / 100 g
- Albacorecanned in oil, drained204 kcal / 100 g
- Light canned tuna in oillight, canned in oil, drained, unsalted198 kcal / 100 g
- Light canned tuna in waterlight, canned in water, drained, unsalted116 kcal / 100 g
- Tunaraw114 kcal / 100 g
- Tuna in oilcanned192 kcal / 100 g
- Saltwater tunafresh, cooked, drained, without oil, with salt137 kcal / 100 g
- Saltwater solid tunacanned in oil147 kcal / 100 g
- Canned tuna in water107 kcal / 100 g
Questions about White tuna
What does “white tuna” mean?
On many labels, white tuna means albacore, a tuna species with pale flesh and a mild flavour. It is usually sold canned, but the name can also describe fresh albacore.
How do you cook a white tuna steak without drying it out?
Pat it dry, brush it lightly with oil and sear it in a very hot pan for about 1–2 minutes per side, depending on thickness. For fish cooked through, aim for 63 °C at the centre; take care not to overcook it.
How should you store white tuna after opening the tin?
Transfer leftovers to a covered container, refrigerate promptly and use within 3–4 days. Don’t store opened tuna in the tin, and discard it if it has been left at room temperature for more than 2 hours.
What can you make with canned white tuna?
Flake it into a tuna and sweetcorn sandwich, a Niçoise-style salad or pasta with lemon, capers and parsley. Fold it in near the end of cooking so it warms without breaking up too much.
Can you swap white tuna for light tuna in a recipe?
Yes. White tuna is generally firmer and milder, while light tuna has a stronger flavour and can be flakier. Both work in sandwiches, salads and pasta; drain either well if the recipe needs a dry filling.
Is white tuna higher in mercury than light tuna?
Generally, yes: white tuna, usually albacore, tends to contain more mercury than light tuna. If you eat tuna frequently, vary the fish you choose and follow the local advice for children and pregnancy.
Is white tuna in water different from white tuna in oil?
The tuna itself is similar, but oil-packed tuna is richer and more tender, while water-packed tuna is lighter and often suits recipes with a creamy dressing. Drain it well before using; rinse only if you want to reduce its salty taste.
Source: Canadian Nutrient File 3132 · per 100 g · carbohydrate per EU label, fibre excluded
