BLUE HARBOR FISH . WILD ALBACORE SOLID WHITE TUNA IN WATER WITH A TOUCH OF SEA SALT, SEA SALT
BLUE HARBOR FISH CO. WILD ALBACORE SOLID WHITE TUNA IN WATER WITH A TOUCH OF SEA SALT scores 70/100 (Good) due to its high protein content and minimal processing.
This product earns a FoodScore of 70/100, indicating a good nutritional choice.
A significant strength is its high protein content, providing 28.32g per 100g.
The product is minimally processed (NOVA class 2), containing only three ingredients.
With 318.58mg of sodium per 100g, it contributes to daily sodium intake.
It offers a convenient source of protein that can be easily incorporated into meals.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
28.32g
57% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
318.58mg
14% of Daily Value
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What it brings to the table
Protein (28.3g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
BLUE HARBOR FISH CO. WILD ALBACORE SOLID WHITE TUNA IN WATER WITH A TOUCH OF SEA SALT achieves a FoodScore of 70 out of 100, placing it in the 'Good' category. This score is primarily driven by its substantial protein content, providing 28.32g per 100g, which earns a significant bonus. The product is also recognized for being minimally processed, classified as NOVA 2, meaning it consists of processed culinary ingredients like ALBACORE TUNA, water, and sea salt. This contributes positively to its score. Additionally, it receives a bonus for its micronutrient profile, specifically for Vitamin B12, which is present at 199% DV per 100g. There are no penalties applied to this product, as it contains 0g of added sugar, 0g of saturated fat, and 0g of trans fat. While its sodium content is 318.58mg per 100g, this amount does not trigger a penalty at this level. 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 with a touch of sea salt, sea salt actually do for you, grounded in established dietary science.
Excellent Source of Protein
This tuna is an excellent source of protein, providing 28.32g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like BLUE HARBOR FISH CO. tuna can help promote satiety, which may assist with weight management, and support muscle maintenance, especially important for active individuals and older adults. It offers a convenient way to meet daily protein needs without significant amounts of fat or carbohydrates.
Rich in Vitamin B12
BLUE HARBOR FISH CO. tuna is notably rich in Vitamin B12, supplying 199% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports overall energy metabolism and helps prevent a type of anemia that can cause fatigue and weakness. For individuals who may struggle to get enough B12 from other sources, such as those following certain dietary patterns, this product can be a valuable dietary component.
Minimally Processed Food Choice
With an ingredient list of ALBACORE TUNA, water, and sea salt, this product is classified as NOVA 2, indicating it is a minimally processed culinary ingredient. This means it contains few ingredients and undergoes minimal processing, which is generally associated with a more nutrient-dense profile compared to ultra-processed foods. Choosing minimally processed foods can contribute to a diet rich in whole nutrients and fewer artificial additives, supporting overall dietary quality.
BLUE HARBOR FISH CO. WILD ALBACORE SOLID WHITE TUNA IN WATER WITH A TOUCH OF SEA SALT scores 70/100 (Good) due to its high protein content and minimal processing.
How to eat it
Canned tuna in water is a versatile and convenient protein source commonly used in quick meals. It's often consumed as part of sandwiches, salads, or mixed into casseroles. A typical serving size is one drained can, which provides a substantial amount of protein.
Combine with fresh vegetables and a light vinaigrette for a balanced, protein-rich salad.
Mix with mashed avocado and a squeeze of lemon instead of mayonnaise for a creamy, healthier tuna salad.
Incorporate into whole-wheat pasta dishes or wraps to boost the protein content of your meal.
Use as a topping for crackers or rice cakes for a quick, satisfying snack.
Things to keep in mind
This product contains ALBACORE TUNA, which is a common allergen (fish). Individuals with fish allergies should avoid this product. While the sodium content of 318.58mg per 100g is not excessively high, those monitoring their sodium intake due to conditions like hypertension should be mindful of portion sizes and consider it as part of their daily sodium budget. The product is otherwise straightforward with a simple ingredient list of tuna, water, and sea salt, and does not contain artificial sweeteners, colors, or common emulsifiers that might be a concern for some consumers. There are no specific interactions or contraindications beyond the fish allergy and general sodium considerations.
Is BLUE HARBOR FISH CO. WILD ALBACORE SOLID WHITE TUNA IN WATER healthy?
Yes, BLUE HARBOR FISH CO. tuna is considered a healthy option, earning a FoodScore of 70/100. It is an excellent source of protein (28.32g per 100g) and very high in Vitamin B12 (199% DV). It is also minimally processed with a simple ingredient list of tuna, water, and sea salt. It contains no added sugar or unhealthy fats.
How does BLUE HARBOR FISH CO. tuna compare to other canned tuna brands?
Compared to other canned tuna brands like StarKist or Bumble Bee, BLUE HARBOR FISH CO. tuna offers a similar nutritional profile, particularly in terms of high protein and low fat when packed in water. The choice often comes down to personal preference for taste, texture, and specific sourcing claims. Always check the nutrition label for sodium content and packing liquid (oil vs. water) when comparing.
What does 'SOLID WHITE TUNA' mean on the label?
'Solid White Tuna' refers to tuna that is primarily made from albacore tuna, which has a lighter flesh and a firmer texture compared to 'chunk light' tuna, which is typically skipjack. It indicates the type of fish and its presentation, usually as larger, intact pieces rather than flakes.
What is a recommended portion size for BLUE HARBOR FISH CO. tuna?
A recommended portion size is typically one drained can, which is approximately 100g. This provides a substantial 28.32g of protein. While it is a healthy food, it's important to consider your overall dietary needs and sodium intake from all sources throughout the day, as a single serving contributes 318.58mg of sodium.
Can I eat BLUE HARBOR FISH CO. tuna every day?
While tuna is a nutritious food, frequent consumption of albacore tuna should be considered in the context of mercury levels. The FDA recommends that adults consume albacore tuna (often labeled 'white' tuna) no more than once a week to limit mercury exposure. It's beneficial to vary your protein sources to ensure a broad range of nutrients and minimize potential risks.