Group · Fish
Albacore tuna
The albacore tuna (known in French as thon germon), or white tuna, is the only tuna whose pale flesh allows the « white tuna » label on tins. Caught notably in the Bay of Biscay by rod and line, it is the finest of the European tunas.
In terms of nutrition facts, raw: 121 kcal per 100 g for 27.2 g of protein (a record) and only 1.37 g of fat. It provides 188 µg of selenium, 19.4 mg of vitamin B3, 242 mg of phosphorus and 2.78 µg of vitamin B12 per 100 g.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 121 kcal |
| Kilojoules | 513 kJ |
| Protein | 27,2 g |
| Fat | 1,4 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium188 µg342 %
- Vitamin B319,4 mg121 %
- Vitamin B122,78 µg111 %
- Vitamin B60,95 mg68 %
- DHA0,16 g64 %
- Vitamin D2,62 µg52 %
- Phosphorus242 mg35 %
- Potassium355 mg18 %
See the other 14 nutrients
- EPA0,04 g16 %
- Magnesium37,6 mg10 %
- Iodine14 µg9 %
- Total omega-30,2 g8 %
- Vitamin B915,3 µg8 %
- Iron0,95 mg7 %
- Vitamin B10,06 mg6 %
- Zinc0,38 mg4 %
- Vitamin E0,43 mg4 %
- Vitamin B20,05 mg3 %
- Vitamin B50,14 mg2 %
- Calcium3,5 mg0 %
- Omega-3 ALA0 g0 %
- Omega-6 LA0 g0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
27.2 g of protein for 121 kcal: the best ratio of the fish in the database. No meat does better for the same calories. It is the benchmark food for a lean protein intake.
188 µg of selenium: three times the reference intake. Keep an eye on this if you eat it very often: the safe upper limit is 300 µg a day, and a 150 g portion provides 282.
19.4 mg of vitamin B3: one portion covers the day’s requirement. Tunas are the richest foods in niacin in the whole database.
Mercury: more than skipjack, less than bluefin. It lives about ten years and reaches a medium size. Anses (the French food safety agency) recommends varying species and limiting predatory fish for pregnant women and young children.
Seared pink, never cooked through. Its leanness (1.37 g of fat) makes it unforgiving if overcooked: two minutes per side over very high heat for a 2 cm steak.