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Canned Albacore Tuna in Water, Drained

Canned Albacore Tuna in Water, Drained

EverydayCannedDrained

Canned albacore tuna in water, drained, is a lean protein source derived from the white-fleshed albacore species, known for its milder flavor and firmer texture compared to darker tuna varieties. The water-packed processing and draining significantly reduce fat content while preserving high biological-value protein, yielding moist but distinct flakes ideal for cold preparations like salads and sandwiches. Though lower in mercury than some large tuna species, dietary guidelines still recommend moderated intake for pregnant individuals and young children due to trace heavy metal content.

Macro Impact

A 3 oz serving contains 109 calories, 20g protein, 0g carbs, and 3g fat.

Calorie Burn

How long would it take to burn off 109 calories?
Walking3.5 mph, moderate pace
25 min
YogaModerate effort, gentle pace
18 min
SwimmingModerate effort, freestyle
14 min
Biking12-14 mph, moderate effort
11 min
StairsStair climbing, moderate pace
13 min
Running5 mph (12 min/mile)
9 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories109
% Daily Value*
Total Fat3g
3%
Saturated Fat0.7g
3%
Trans Fat0g
Polyunsaturated Fat0.9g
Monounsaturated Fat0.7g
Cholesterol36mg
12%
Sodium320mg
14%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein20g
Vitamin D2mcg
9%
Calcium12mg
1%
Iron0.8mg
5%
Potassium201mg
4%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
3 / 78 g
3%
Monounsaturated
1 / 31 g
2%
Polyunsaturated
1 / 23 g
4%
Saturated
1 / 23 g
3%
Trans
0 g
Cholesterol
36 / 300 g
12%
Omega 3
1 / 5 g
17%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
20 / 80 g
25%
Amino Acids
Histidine
1 / 3 g
19%
Isoleucine
1 / 2 g
58%
Leucine
2 / 3 g
53%
Lysine
2 / 2 g
77%
Methionine
1 / 1 g
50%
Phenylalanine
1 / 2 g
39%
Threonine
1 / 1 g
74%
Tryptophan
0 / 0 g
71%
Valine
1 / 2 g
50%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
5 / 15 mg
33%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
1 / 2 mcg
41%
Folate
2 / 400 mcg
0%
Vitamin A
5 / 800 mcg
1%
Vitamin C
0 / 83 mg
0%
Vitamin D
2 / 15 mcg
11%
Vitamin E
1 / 15 mg
5%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
12 / 1k mg
1%
Copper
0 / 1 mg
4%
Iron
1 / 13 mg
6%
Magnesium
28 / 370 mg
8%
Manganese
0 / 2 mg
1%
Phosphorous
185 / 700 mg
26%
Potassium
202 / 3k mg
7%
Selenium
56 / 55 mcg
102%
Sodium
321 / 2.3k mg
14%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
62 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, tuna, white, canned in water, without salt, drained solids. USDA Standard Reference, Legacy. Food ID 171988.
  2. 2.Fish, tuna, white, canned in water, drained solids. USDA Standard Reference, Legacy. Food ID 175158.
  3. 3.Fish, tuna, white, canned with water, drained, salted. Canadian Nutrient File. Food ID 3084.
  4. 4.Fish, tuna, white, canned with water, drained, unsalted. Canadian Nutrient File. Food ID 3133.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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