BLUE HARBOR FISH . WILD ALBACORE SOLID WHITE TUNA IN WATER
BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water scores 68/100 (Good) on FoodScore, primarily due to its **high protein content** and **minimal processing**.
This product scores 68/100 (Good) on FoodScore.
A 100g serving provides 26.79g of protein, a significant nutritional highlight.
Each 100g serving contains 178.57mg of sodium, which is a moderate amount.
BLUE HARBOR FISH CO. tuna is a NOVA class 2 food, indicating it is minimally processed.
It offers a convenient source of protein that can be easily incorporated into meals.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
26.79g
54% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
178.57mg
8% of Daily Value
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What it brings to the table
Protein (26.8g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water achieves a FoodScore of 68/100, placing it in the 'Good' category. This score is largely driven by its strong protein contribution, with 26.79g of protein per 100g serving, earning a significant bonus. The product is also classified as NOVA class 2, meaning it consists of processed culinary ingredients, which contributes positively to its score by indicating minimal processing. The ingredient list is straightforward, containing only Albacore Tuna and water, with no added sugars, artificial sweeteners, or high levels of saturated fat. Each 100g serving contains 1.79g total fat, with only 0.89g saturated fat, and 0g trans fat, which is favorable. Sodium content is 178.57mg per 100g, a moderate level that does not incur penalties. Compared to a reference baseline of plain water or an unsweetened beverage, this tuna provides substantial macronutrients, particularly protein, making it a more nutrient-dense option.
Health benefits
What the nutrients in blue harbor fish . wild albacore solid white tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
This tuna is an excellent source of lean protein, providing 26.79g per 100g serving. Protein is essential for muscle repair, growth, and overall satiety. Including protein-rich foods like BLUE HARBOR FISH CO. tuna can help manage hunger and support a healthy metabolism. Its low total fat content of 1.79g per 100g further emphasizes its lean profile, making it a suitable option for those monitoring fat intake while seeking to increase protein.
Minimally Processed Food
BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water is categorized as a NOVA class 2 food, indicating it is minimally processed. This means it contains only the core ingredient, Albacore Tuna, and water, without a long list of additives, preservatives, or artificial ingredients. Choosing minimally processed foods can be beneficial for overall health, as they typically retain more of their natural nutrients and avoid compounds often found in ultra-processed items. This simple formulation supports a clean eating approach.
Convenient and Versatile Nutrient Source
This product offers a convenient and versatile way to incorporate protein into your diet. As a shelf-stable item, it can be stored easily and prepared quickly, making it ideal for busy individuals or as an emergency food supply. The simple preparation of Albacore Tuna in water allows it to be used in a wide variety of dishes, from salads and sandwiches to pasta dishes and casseroles, without adding unwanted flavors or ingredients. Its ease of use supports consistent nutrient intake.
BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water scores 68/100 (Good) on FoodScore, primarily due to its high protein content and minimal processing.
How to eat it
Canned tuna in water is a common pantry staple in the US, often used for quick meals. A typical serving is around 2-3 ounces, which can be easily added to salads or sandwiches. It's a convenient protein source for lunches or light dinners.
Combine with fresh vegetables and a light vinaigrette for a balanced salad.
Use as a protein boost in whole-wheat pasta dishes or wraps.
Drain thoroughly before mixing with Greek yogurt and herbs for a healthier tuna salad alternative.
Portion control is key; a 2-ounce serving provides a good amount of protein without excessive sodium.
Consider pairing with fiber-rich foods like whole grains or legumes to enhance satiety.
Things to keep in mind
The primary ingredient, Albacore Tuna, is a common allergen, and individuals with fish allergies should avoid this product. While the sodium content of 178.57mg per 100g is moderate, those on a sodium-restricted diet should account for it in their daily intake. There are no other specific additives or ingredients in this product's simple formulation that typically raise significant caution for the general population. It is free from added sugars, artificial sweeteners, and common emulsifiers. This product is generally considered safe for most consumers, provided there are no fish allergies.
Is BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water healthy?
Yes, BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water is considered a healthy option with a FoodScore of 68/100. It is an excellent source of protein, providing 26.79g per 100g, and is minimally processed. Its simple ingredient list of only Albacore Tuna and water supports a nutrient-dense diet.
How does BLUE HARBOR FISH CO. compare to other canned tuna brands?
Compared to other canned tuna brands like Bumble Bee or Chicken of the Sea, BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water offers a comparable nutritional profile in terms of protein and fat content for albacore tuna in water. The key differences often lie in specific sodium levels or the presence of added oils in other varieties. Always check the ingredient list and nutrition facts for direct comparisons.
What is 'Albacore Tuna' and why is it used?
Albacore Tuna is a specific species of tuna known for its firm texture and light color, often marketed as 'white meat' tuna. It is used in this product as the sole fish ingredient due to its desirable culinary qualities and its contribution of high-quality protein. The use of only Albacore Tuna ensures a consistent product.
What is a recommended portion size for this tuna?
A typical recommended portion size for BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water is 2 ounces (56g), which is the serving size declared on the label. This provides a good amount of protein without overconsuming sodium. Adjusting portion sizes based on your individual dietary needs and overall meal composition is always recommended for balanced nutrition.
Can this tuna be stored after opening?
After opening, any unused BLUE HARBOR FISH CO. Wild Albacore Solid White Tuna in Water should be transferred to a non-metallic, airtight container and refrigerated. It should be consumed within 3-4 days to maintain freshness and safety. This practice helps to prevent spoilage and preserve the quality of the tuna.