BLUE HARBOR FISH . SKINLESS & BONELESS CHUNK STYLE WILD PINK SALMON
BLUE HARBOR FISH CO. Skinless & Boneless Chunk Style Wild Pink Salmon earns a FoodScore of 69/100 (Good), primarily driven by its **high protein content** and minimal processing, despite a notable sodium level.
This product scores 69/100, indicating a good nutritional choice.
A 100g serving provides 21.43g of protein, a significant strength.
The sodium content is 438.78mg per 100g, a primary nutritional concern.
It is a NOVA class 2 food, meaning it is minimally processed.
This salmon offers a convenient source of protein for quick meals.
Scores +23 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
21.43g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
438.78mg
19% of Daily Value
+
What it brings to the table
Protein (21.4g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (438.8mg)-1
Why it scores 69
BLUE HARBOR FISH CO. Skinless & Boneless Chunk Style Wild Pink Salmon achieves a FoodScore of 69 out of 100, placing it in the 'Good' category. This score is largely attributed to its robust protein content, providing 21.43g per 100g serving, which contributes a significant bonus. The product also receives points for being minimally processed, classified as NOVA 2, meaning it consists of whole foods with minor additions like 'sea salt'. A notable positive is the absence of added sugars and a low total fat content of 1.53g, with only 0.51g of saturated fat. However, the sodium content is 438.78mg per 100g, which incurs a penalty. While this level is not excessively high, it is a factor to consider for those monitoring sodium intake. Compared to a home-cooked version using whole ingredients, this product offers similar nutritional benefits, particularly protein, but with the added convenience of being shelf-stable and ready-to-eat.
Health benefits
What the nutrients in blue harbor fish . skinless & boneless chunk style wild pink salmon actually do for you, grounded in established dietary science.
Excellent Source of Protein
This BLUE HARBOR FISH CO. salmon is an excellent source of protein, providing 21.43g per 100g. Protein is essential for muscle repair, growth, and overall satiety, helping you feel full and satisfied after meals. Incorporating adequate protein into your diet can support a healthy metabolism and contribute to maintaining lean body mass. This makes it a valuable component for various dietary patterns, including those focused on weight management or athletic performance.
Rich in Vitamin B12
A 100g serving of this product delivers 179% of the Daily Value for Vitamin B12. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It plays a vital role in energy metabolism and can help prevent megaloblastic anemia. Including foods rich in Vitamin B12, like this salmon, is particularly important for individuals who may have difficulty absorbing this nutrient or those following vegetarian or vegan diets who may need to supplement.
Convenient and Minimally Processed Seafood Option
This product is classified as NOVA 2, indicating it is a minimally processed food. It primarily consists of 'PINK SALMON' with 'WATER' and 'SEA SALT' as the only other ingredients. This makes it a convenient option for quickly adding seafood to your diet without extensive preparation. Choosing minimally processed foods can contribute to a healthier eating pattern by reducing exposure to additives and excessive amounts of less desirable ingredients often found in ultra-processed items.
BLUE HARBOR FISH CO. Skinless & Boneless Chunk Style Wild Pink Salmon earns a FoodScore of 69/100 (Good), primarily driven by its high protein content and minimal processing, despite a notable sodium level.
How to eat it
Canned salmon is a versatile and convenient pantry staple, often used in quick meals. It's typically consumed as part of a sandwich, salad, or mixed into pasta dishes. A common portion is the entire can, drained, which aligns with the serving size.
Combine with fresh vegetables and a light vinaigrette for a quick and nutritious salad.
Mix with whole-grain pasta, lemon juice, and herbs for a simple, protein-rich meal.
Use as a filling for lettuce wraps or whole-wheat crackers for a light snack or appetizer.
Drain well to reduce sodium content slightly, and consider pairing with low-sodium ingredients.
Things to keep in mind
The primary ingredient in this product is 'PINK SALMON', which is a common allergen. Individuals with fish allergies should avoid this product. The sodium content of 438.78mg per 100g is a consideration, especially for those on sodium-restricted diets or individuals with high blood pressure. While not excessively high, regular consumption of multiple servings without balancing other sodium sources could contribute to exceeding daily recommended limits. Otherwise, the ingredient list is straightforward, with no artificial colors, flavors, or preservatives of concern.
Is BLUE HARBOR FISH CO. Skinless & Boneless Chunk Style Wild Pink Salmon healthy?
With a FoodScore of 69/100, this product is considered a good nutritional choice. It is an excellent source of protein and Vitamin B12, and is minimally processed. The main consideration is its sodium content, which should be factored into your overall daily intake.
How does BLUE HARBOR FISH CO. salmon compare to other canned salmon brands?
Compared to brands like Bumble Bee or Chicken of the Sea canned salmon, BLUE HARBOR FISH CO. offers a similar nutritional profile, often with comparable protein and fat content. Differences usually lie in sodium levels and whether skin and bones are included. Always check the nutrition label for specific comparisons.
What does 'Wild Pink Salmon' mean for this product?
'Wild Pink Salmon' indicates that the salmon was caught in its natural habitat rather than farmed. Wild salmon typically have a different fat profile and may contain varying levels of certain nutrients compared to farmed salmon, though both are generally good sources of protein.
What is a reasonable portion size for this canned salmon?
The declared serving size is one can drained, which is approximately 100g. This provides a substantial amount of protein (21.43g). For most adults, this is a reasonable single portion to contribute to a meal, especially when combined with vegetables or whole grains.
Can I eat this salmon straight from the can?
Yes, this BLUE HARBOR FISH CO. salmon is fully cooked and ready to eat straight from the can. It can be enjoyed as is, or easily incorporated into various recipes without further cooking, making it a convenient option for quick meals or snacks.