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High-protein albacore tuna canned in water
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 can (whole) of Kirkland Albacore Solid White Tuna, canned in water (112 g) has 130 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 28.6 g of protein, 1.1 g of fat and 0 g of fiber. Its 78.4 µg of Selenium covers 143% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 can (whole) · 112 g
130
KCAL / 112G
Carbs
0g
· 0% DV
Protein
28.6g
· 57% DV
Fat
1.1g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 92% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 130 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 314 mg | 14% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.6 g | 57% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 can (whole) | 112 g | 130 kcal |
| 1 ounce (small) | 28 g | 32 kcal |
| 0.25 can (quarter) | 28 g | 32 kcal |
| 2 ounce (medium) | 56 g | 65 kcal |
| ½ can (half) | 56 g | 65 kcal |
| 1 serving (medium) | 85 g | 99 kcal |
| 100 g | 100 g | 116 kcal |
| 1 serving (large) | 140 g | 162 kcal |
| 1 cup (shredded) | 165 g | 191 kcal |
Calculated from 116 calories per 100 g.
You can include Kirkland albacore solid white tuna canned in water in your diet, but avoid relying on it every day. Albacore generally contains more mercury than canned light tuna, so rotating it with lower-mercury seafood is a practical choice.
You can eat Kirkland albacore solid white tuna canned in water during pregnancy only within recommended limits, because albacore contains more mercury than some other canned tuna. Ask your clinician which local seafood guidance applies to you.
No, Kirkland albacore solid white tuna canned in water is ready to eat straight from the can. Drain it if you prefer a firmer texture, then add it to a salad, sandwich, or pasta dish.
Drain Kirkland albacore solid white tuna canned in water when you want a less wet filling or salad. For pasta or a tuna mixture, you can reserve a little of the liquid to help combine the ingredients.
Opened Kirkland albacore solid white tuna canned in water keeps for about 3–4 days in the refrigerator when transferred to a covered container. Refrigerate it promptly rather than leaving the opened can at room temperature.
Kirkland albacore solid white tuna canned in water is made from albacore, which has pale flesh and typically larger, firmer pieces. Canned light tuna is usually made from other tuna species and generally has less mercury than albacore.
“Solid white” describes the pale albacore meat and the larger, more intact pieces in Kirkland albacore solid white tuna canned in water. It refers to the tuna’s type and cut, not to the water used for packing.
Yes, you can freeze Kirkland albacore solid white tuna canned in water after draining it and sealing it in a freezer-safe container. Its texture may become softer after thawing, so use it in cooked dishes or mixed fillings.
No, rinsing Kirkland albacore solid white tuna canned in water is unnecessary and can wash away flavor. Drain the packing liquid instead if you want the tuna to be less wet.
For a tuna melt, mix drained Kirkland albacore solid white tuna canned in water with a little mayonnaise, then layer it with cheese on bread. Toast until the bread is crisp and the cheese melts, adding celery or pickles for crunch.
Vitamins
B12
2.69µg · 112% DV
B3
11.42mg · 71% DV
B6
0.86mg · 51% DV
B2
0.13mg · 10% DV
Minerals
Selenium
78µg · 142% DV
Phosphorus
269mg · 38% DV
Sodium
314mg · 14% DV
Iodine
20µg · 13% DV
Potassium ⭐
280mg · 8% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 130 calories in 1 can (whole) (112 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Kirkland Albacore Solid White Tuna, canned in water, is a packaged product made from albacore tuna, cooked and packed as firm, pale chunks. Its flavour is mild and its texture holds together well, so it works in salads, sandwiches, pasta dishes and tuna melts. In the US, it is a convenient pantry staple; elsewhere, it fits easily into quick lunches and simple home cooking.
It is high in protein and low in fat, with 25.5 g of protein per 100 g. Drain it before mixing with crisp vegetables, beans or cooked grains. For a lighter tuna salad, use lemon, herbs and a little olive oil instead of a generous amount of mayonnaise.
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.28g
MONOUNSATURATED
0.22g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.