Troll and pole-&-line albacore tuna

Albacore tuna—often labeled white tuna—is everywhere, from sandwiches to casseroles to sushi. But there’s more to albacore than its delicate flavor and status as an easy pantry staple. It’s also a superb source of protein and omega-3 fatty acids. This seafood is part of the Super Green List—seafood that’s good for you and the planet.

What are they?

Shaped like silvery, dark-blue bullets, albacore are big fish best known for being strong, fast swimmers. Albacore can weigh up to 80 pounds and measure up to four feet long, though the average size of those caught using pole-&-lines and similar methods is much smaller—about 12 to 20 pounds. 

Like other tuna species, albacore are highly migratory and will swim vast distances to feed and spawn. In the North Pacific, for example, juvenile albacore forage in temperate waters from Canada to Japan. They then travel to tropical waters—from Hawaii to Indonesia—to mature and spawn. Albacore are found in the Pacific, Atlantic, and Indian Oceans.

As part of the Super Green List, we recommend albacore caught with trolling lines or pole-&-lines (also referred to as “handlines and hand-operated pole-&-lines”). With a few exceptions, these sources are both green-rated (or certified) and nutritious. 

To ensure you’re purchasing from a sustainable fishery, look for albacore—often labeled as white tuna—with one of these terms on the packaging or at the fish counter: 

• Pole-&-line
• Pole-caught
• Troll-caught

Some canned tuna brands. like the below, that offer products caught using these gear types (either exclusively or in addition to other gear types). Regardless of the brand, make sure to double-check the fishing gear used.

• American Tuna
• Fishing Vessel St. Jude
• Ocean Naturals
• Safe Catch
• Wild Planet
• Whole Foods 365

Good for you

Albacore is a nutrition powerhouse, rich in protein, essential minerals and vitamins, and heart-healthy fats. A single serving (3.5 ounces or 100 grams) of albacore meets about half of the U.S. Department of Agriculture's recommended weekly seafood intake of eight ounces.

Each 3.5 ounce serving of albacore provides:

• 26 grams of protein
• 70 percent Daily Value of selenium
• 400 milligrams of omega-3 fatty acids (DHA and EPA)
• 30 percent Daily Value of vitamin B12
• 26 percent Daily Value of iron 

Treating yourself to tuna comes with multiple health benefits: 

• Albacore provides a high quality source of protein to support optimal health.
• Selenium helps boost the immune system, promotes healthy hair and nails, and supports thyroid function.
• Strong evidence links omega-3 fatty acids, like those found in tuna, with cardiovascular health.

Good for the planet

When it comes to albacore, choosing tuna caught with the right gear types can be more important than knowing exactly where the fish came from. Canned tuna labels, for example, usually list where the fish was processed, but not always where it was harvested. But brands that source from environmentally friendly fisheries want you to know it, so their labels will tell you how the fish was caught. 

With a few exceptions, albacore caught in the ways recommended above come from green-rated fisheries, so you can feel pretty confident you’re getting an environmentally friendly fish.

Bycatch—when other species are also unintentionally caught while fishing—can be a problem in tuna fisheries. Impacted species can range from other commercially caught fish to vulnerable species such as sharks, sea turtles, and dolphins. Some fishing methods have more bycatch than others. When you see the terms pole-&-line-caught, pole-caught, or troll-caught on albacore packaging, this tells you the fish was caught in ways that have little to no bycatch and help protect ocean animals.

Trolling lines use moving fishing lines with baited hooks to catch albacore. The lines are reeled in soon after fish take the bait, so fishers can quickly release unwanted species. Pole-&-lines—what you might think of as a fishing pole—use one or more fishing lines with baited hooks. Fishers can also release unwanted species quickly, minimizing bycatch.

Ready, set, cook!

• Prepare an easy salade Nicoise by arranging canned albacore over a bed of lettuce, steamed green beans, potatoes, olives, tomatoes, and capers.
• Brush fresh or thawed frozen albacore steaks with a marinade of soy sauce, mirin, ginger, honey, and sesame oil to sear on the grill. Be careful not to overcook tuna steaks.
• Enjoy a spicy tuna sushi roll made with seasoned, lightly cooked fresh albacore, cucumber, and avocado.
• Serve canned albacore in herbed olive oil with crackers or whole grain toast triangles for a protein-packed snack chock-full of flavor.

Where to find

Look for albacore at your supermarket, online retailer, or favorite restaurant in a variety of formats:

• Shelf-stable albacore is available in most supermarkets in the canned seafood aisle.
• Fresh, in-season albacore may be available at the seafood counter, fishmonger, or restaurants.
• Frozen albacore steaks may be available in the frozen seafood section at some markets.

Top shopping tips

• While fresh albacore is delicious, it is typically more expensive than canned. Also sold in packets, shelf-stable albacore can be a budget-friendly and convenient protein choice.
• Stocking frozen albacore steaks in your freezer can offer quick, healthy meal solutions.

See our sustainable tuna buying guide for more tips

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