White Tuna In Water Nutrition Facts

Calories, fat, protein, and carbohydrate values for White Tuna In Water.


There are 220 calories in White Tuna In Water.


Nutrition Facts
White Tuna In Water
Serving Size:


can (172 grams)

Amount Per Serving
Calories from Fat 46
Calories 220

% Daily Value*

Total Fat 5.1 grams

Saturated Fat 1.4 grams

Polyunsaturated Fat 1.9 grams
Monounsaturated Fat 1.3 grams

Cholesterol 72 milligrams

Sodium 648 milligrams

Potassium 408 milligrams

Total Carbohydrates 0 grams

Dietary Fiber 0 grams

Sugars 0 grams
Protein 41 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Meat / Poultry / Seafood > Prepared / Processed > Seafood & Fish

How long would it take to burn off 220 KCal?
Walking (3mph) 59 minutes
Running (6mph) 21 minutes
Bicycling (10mph) 31 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

White Tuna in Water is a popular and versatile canned seafood product that offers a convenient and nutritious option for seafood lovers. In this article, we will explore the features, benefits, and drawbacks of White Tuna in Water and shed light on why it has gained popularity among health-conscious individuals and culinary enthusiasts alike.

Features of White Tuna in Water:

White Tuna in Water stands out for its unique features, which include:

  1. Firm texture: White tuna, also known as albacore tuna, has a firm and steaky texture. This makes it a preferred choice for those who enjoy a more substantial mouthfeel.
  2. Mild flavor: Compared to white tuna, white tuna offers a milder flavor profile. It is known for its delicate flavor, making it a versatile ingredient that can be easily incorporated into a variety of dishes.
  3. White Flesh: As the name suggests, white tuna is characterized by its white flesh. This characteristic distinguishes it from light tuna, which typically contains more dark meat. The white flesh of white tuna adds visual appeal to dishes and is preferred by those who prefer a lighter colored tuna.

Benefits of white tuna in water:

White Tuna in Water offers several benefits that make it a valuable addition to a balanced diet:

  1. High protein content: White Tuna is an excellent source of protein with approximately 41 grams per serving. Protein is essential for growth, repair and maintenance of body tissues. Including White Tuna in your diet can help you meet your daily protein needs.
  2. Omega-3 fatty acids: White tuna is rich in omega-3 fatty acids, especially DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). These essential fatty acids provide numerous health benefits, including supporting heart health, reducing inflammation, and promoting brain function.
  3. Low in saturated fat and calories: White tuna is a lean protein source that is low in saturated fat and calories. It can be a satisfying option for individuals who are concerned about their fat and calorie intake while still seeking a nutrient-dense source of protein.
  4. Nutrient Profile: White tuna is packed with essential nutrients, including vitamins and minerals such as B-complex vitamins, vitamin A, vitamin D, iron, selenium and phosphorus. These nutrients play a vital role in various bodily functions and support overall health and well-being.

Disadvantages of white tuna in water:

While white tuna in water offers many benefits, it is important to be aware of potential drawbacks:

  1. Mercury content: White tuna, especially albacore, tends to have higher levels of mercury than smaller tuna species. Mercury is a naturally occurring element that can accumulate in fish over time. It is advisable to consume white tuna in moderation, especially for pregnant women, nursing mothers and young children, who may be more sensitive to the potential adverse effects of mercury.
  2. Environmental impact: Fishing practices for tuna, including albacore, can have significant environmental impacts such as overfishing and bycatch. It is important to choose sustainably sourced white tuna products to support responsible fishing practices and minimize environmental impact.

White Tuna in Water offers a number of features, benefits, and drawbacks that should be considered when incorporating it into your diet. Its firm texture, mild flavor, high protein content, and nutritional profile make it a desirable choice for seafood lovers. However, it is important to be aware of its mercury content and environmental impact. By making informed choices and enjoying white tuna in moderation, individuals can reap its nutritional benefits while minimizing potential risks. Remember to choose sustainably sourced products and consult a healthcare professional for personalized dietary advice.

Questions and Answers

Can canned white tuna in water be considered a healthy option?

Yes, canned white tuna in water can be a healthy choice. It is a great source of protein and contains essential nutrients such as B vitamins, vitamin A, vitamin D, iron, selenium and phosphorus. However, it is important to consume it in moderation due to its mercury content, especially for vulnerable populations such as pregnant women, nursing mothers, and young children.

What is the difference between white tuna and regular tuna?

White tuna, also known as albacore tuna, has a milder flavor than regular tuna, which is often light-colored. White tuna is characterized by its firm texture and white meat, while light tuna typically contains more dark meat. Choosing between the two is a matter of personal preference, as they have similar nutritional profiles.

Is white tuna a better choice than other types of tuna?

Choosing between different types of tuna is ultimately a matter of personal preference. White tuna has a milder flavor, while other types of tuna, such as light tuna, have a stronger flavor. Nutritionally, all types of tuna, including white tuna, are high in protein and omega-3 fatty acids and low in saturated fat and calories. It is important to consider factors such as taste preferences and mercury content when choosing among tuna options.

How do I burn off the calories from white tuna in water?

The time it takes to burn off the calories from White Tuna in Water may vary depending on individual factors such as weight and activity level. As an estimate, walking at a pace of 3 miles per hour may burn off the calories in about 59 minutes, running at 6 miles per hour may take about 21 minutes, and bicycling at 10 miles per hour may take about 31 minutes. These values are based on a person weighing 140 pounds, and individual results may vary.

Which canned tuna is the healthiest choice?

Canned light tuna is generally considered a healthier choice because it contains less mercury than canned white and yellowfin tuna. The FDA and EPA recommend eating canned light tuna as a safer option. It is important to note that bigeye tuna should be avoided completely, but it is not commonly used in canned tuna. When choosing canned tuna, checking the label for information on mercury content and opting for sustainably sourced products can help make a healthier choice.