Bumble Bee Solid White Albacore Tuna in Water: 13g Protein, Labelgrade B+ (82/100)
B+ 82 / 100 — Premium solid-pack tuna that grades a notch above chunk light: 13g of protein per 2 oz at 60 calories, zero fat, zero sugar, and slightly lower sodium than most canned tuna. The firmer solid-white meat is denser in protein. The grade lands at B+ rather than A mainly on the modest sodium and a single stabilizer (pyrophosphate) in an otherwise clean panel.
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Bumble Bee Solid White Albacore Tuna in Water delivers 13 g of protein for 60 calories in a 2 oz drained (56 g) serving — about 23.2 g of protein per 100 g (USDA FDC 2077379). That is roughly 4.6 calories per gram of protein, the kind of ratio that makes water-packed tuna a staple of cutting diets. This is the premium tier of canned tuna: firm, intact loin pieces of white albacore, milder than chunk light and a couple of grams denser in protein per serving. It earns a B+ (82 / 100) — a notch above the chunk-light grade — on that high protein density and an unusually low sodium load. The one thing the grade can’t capture is mercury: albacore carries about three times what chunk light does, which makes this the better occasional can rather than the everyday default.
Why the B+
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A- | 85 / 100 | 23.2 g per 100 g — rivals plain cooked meat. The solid loin packs denser than flaked chunk light |
| Ingredient quality | B+ | 80 / 100 | Five items: white tuna, water, vegetable broth, salt, pyrophosphate. Clean, but the one stabilizer caps it |
| Saturated fat | A+ | 100 / 100 | 0 g — water-packed tuna carries no meaningful fat |
| Sugar | A+ | 100 / 100 | 0 g, as expected for plain fish |
| Sodium | B- | 71 / 100 | 140 mg per serving — moderate, but the lowest of any canned tuna we’ve graded |
| Fiber | F | 30 / 100 | 0 g — structural for any pure animal protein |
The fiber “F” is unavoidable — no fish has fiber, and the formula doesn’t pretend otherwise. The honest knock is the same one that caps every canned tuna: a bit of sodium added in the can. Here it bites less than usual (the B- is the best sodium grade in the category below), so what really separates this from an A is the lone pyrophosphate stabilizer plus that residual salt. Nothing in this table reflects mercury — that lives outside the nutrition panel, and it’s the part of the buying decision that matters most.
The mercury trade-off, stated plainly
This is the section that should change how you shop, because the label won’t tell you. “White” tuna is always albacore, a bigger, older fish that concentrates more methylmercury than the skipjack used in “light” tuna. The numbers: albacore averages ~0.32 ppm mercury, chunk light ~0.13 ppm — roughly a 3x gap. The FDA and EPA translate that into servings: albacore is a “Good Choice” at about one serving a week for an average adult, while chunk light is a “Best Choice” cleared for 2–3 times a week.
So the practical rule is frequency-based, not “good vs bad.” For a healthy adult eating tuna now and then, this can is an excellent pick — firm, mild, lean, low-sodium. For pregnant or breastfeeding people and young children, albacore should be limited, and chunk light or canned salmon is the smarter routine. If tuna is a multiple-times-a-week protein habit for you, make chunk light the base and treat this albacore as the upgrade for the meals where texture matters.
Where it sits among canned tuna
| Product | Protein / serving | Per 100 g | Calories | Sodium | Mercury |
|---|---|---|---|---|---|
| Bumble Bee Solid White Albacore (this can) | 13 g (56 g) | 23.2 g | 60 | 140 mg | higher (albacore) |
| StarKist Solid White Albacore (pouch) | 16 g (74 g) | 21.6 g | 80 | 240 mg | higher (albacore) |
| StarKist Chunk Light in Water | 13 g (56 g) | 23.2 g | 60 | 250 mg | lower (skipjack) |
| Bumble Bee Chunk Light in Water | 11 g (56 g) | 19.6 g | 50 | 180 mg | lower (skipjack) |
Two things stand out. First, this Bumble Bee albacore is the most protein-dense and the lowest-sodium can in the group — 23.2 g/100 g at just 140 mg, where the StarKist options run 240–250 mg. The StarKist albacore squeezes out more total protein per serving only because its pouch is larger (74 g vs 56 g); per 100 g, this can is denser. Second, the chunk-light cans are the lower-mercury rotation, and Bumble Bee’s own chunk light is the simplest panel (no pyrophosphate) — but it trails on density. The clean summary: best-balanced premium can here, with the category’s lowest sodium, as long as you’re not eating albacore daily.
How to actually use it
A 2 oz serving (13 g protein) is roughly 42 g of cooked chicken breast — about an ounce and a half — at a third of the calories and no cooking. The whole 5 oz can lands near a small chicken breast for protein, shelf-stable for years. Because the meat is solid loin rather than flakes, it holds up where chunk light falls apart: lift the pieces whole onto a salad, sear a drained chunk for a quick “tuna steak,” or build a sandwich that doesn’t turn to paste. Drain it well if you’re watching sodium; the trade versus fresh fish is that added salt and the canned texture, and the payoff is cost and convenience.
Ingredients
White tuna, water, vegetable broth, salt, pyrophosphate added. (Verbatim from the USDA Branded Foods entry, FDC 2077379. Bumble Bee also sells a Low Sodium Solid White Albacore — same protein, substantially less salt — and an oil-packed version with more calories and fat; check the specific can.)
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Quick Facts
Per serving · 2 oz drained (56 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (2 oz drained (56 g)) |
|---|---|
| Calories | 60 |
| Protein | 13g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 140mg |
| Cholesterol | 25mg |
| Calcium | 0mg |
| Iron | 0.36mg |
| Potassium | 105mg |
Scope: This page applies specifically to Bumble Bee Solid White Albacore Tuna in Water (5 oz (142 g) can) · UPC 086600000015. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains meat, fish, or gelatin
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Bumble Bee Solid White Albacore Tuna in Water?
13 g of protein per 2 oz drained (56 g) serving (USDA FDC 2077379) — about 23.2 g per 100 g. At 60 calories per serving, that's roughly 4.6 calories per gram of protein, an outstanding ratio. A full 5 oz can drains to somewhere around 30 g of protein.
What does 'solid white albacore' mean?
Albacore is the species — the only tuna the FDA permits to be labeled 'white' — and it is prized for firm, pale, mild-tasting meat. 'Solid' means the can is packed with intact loin pieces rather than the small flakes you get in chunk-style tuna. Solid albacore holds together for things like tuna steaks over salad, sandwiches, and anywhere the texture is the point — which is most of why people pay up for it.
Is albacore tuna safe — what about mercury?
This is the one caveat that does not show up in the nutrition. Albacore ('white') tuna runs about 0.32 ppm mercury, roughly three times the ~0.13 ppm of chunk light (skipjack), because albacore is a larger, longer-lived fish. The FDA/EPA list albacore as a 'Good Choice' — about one serving a week for the general adult — while chunk light is a 'Best Choice' you can eat 2–3 times a week. For most adults that makes this an easy occasional can; for pregnant or breastfeeding people and young children, it should be limited, and chunk light or salmon is the safer routine.
Albacore vs chunk light — which should I buy?
It is a texture-and-frequency call more than a nutrition one. This albacore is firmer, milder, and a touch denser in protein per serving (23.2 g/100 g vs ~19.6 g for Bumble Bee chunk light), and it costs more. Chunk light is cheaper, flakier, and about a third the mercury. If you eat tuna a few times a week, make chunk light the base and treat albacore as the upgrade.
What is 'pyrophosphate added,' and why is it in here?
Sodium pyrophosphate is a stabilizer that helps preserve color and texture and prevents struvite — the harmless but glassy-looking crystals that sometimes form in canned seafood. It is food-safe and present in tiny amounts. It is also the single reason the ingredient panel is five items instead of four: note that Bumble Bee's chunk light skips it (light tuna, water, vegetable broth, salt), which is why chunk light edges this can on ingredient simplicity even as albacore wins on density.
How much sodium is in it, and how does it compare?
140 mg per 2 oz serving — about 6% of the FDA's 2,300 mg daily limit, and genuinely low for canned tuna: StarKist chunk light runs 250 mg and StarKist albacore 240 mg at similar servings. A full can still adds up to a few hundred milligrams. Draining well, or buying a low-sodium albacore, takes it down further.
Is it high in protein under FDA rules?
Yes — comfortably. 13 g per serving is 26% of the FDA's 50 g Daily Value, above the 20% threshold for a 'high in protein' claim, and that is from a single 2 oz serving. The whole can is a serious protein hit for very few calories.
When was this data last verified?
2026-05-28, against USDA FoodData Central FDC 2077379. We re-verify high-traffic pages monthly and update within 7 days of a confirmed reformulation.