BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER earns a FoodScore of 68/100 (Good), primarily driven by its **high protein content** and minimal processing.
This product scores 68/100 (Good) on FoodScore.
A 100g serving provides 22.35g of protein, contributing significantly to daily needs.
The sodium content is 247.06mg per 100g, which is a moderate amount.
It is a NOVA class 2 food, indicating it is a processed culinary ingredient.
This tuna offers a convenient source of protein without added sugars.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
22.35g
45% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
247.06mg
11% of Daily Value
+
What it brings to the table
Protein (22.4g)+10
Minimally processed (NOVA 2)+8
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER receives a FoodScore of 68 out of 100, placing it in the 'Good' category. This score is largely attributed to its nutritional density in terms of protein. A 100g serving provides 22.35g of protein, which earns a significant bonus in the scoring system. The product is also classified as NOVA class 2, meaning it is a minimally processed culinary ingredient, which adds a bonus to its score. The ingredient list is straightforward: ALBACORE TUNA, WATER, SEA SALT. The presence of sea salt contributes to the sodium content, which is 247.06mg per 100g. There are no added sugars or trans fats, and saturated fat is low at 0.59g per 100g. Compared to a reference baseline of plain water or an unsweetened beverage, this tuna offers substantial nutritional value beyond hydration, primarily its protein contribution.
Health benefits
What the nutrients in blue harbor fish . wild albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 22.35g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including adequate protein in your diet can help with satiety, potentially aiding in weight management, and is crucial for maintaining muscle mass, especially as part of an active lifestyle. The protein in BLUE HARBOR FISH CO. tuna is a complete protein, meaning it contains all nine essential amino acids.
Low in Saturated and Trans Fats
BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER is low in saturated fat, with only 0.59g per 100g, and contains no trans fats. Diets lower in saturated and trans fats are associated with maintaining healthy cholesterol levels, which is important for cardiovascular health. This makes it a suitable protein choice for individuals monitoring their fat intake. The overall fat content is also low at 1.76g per 100g.
Minimally Processed Protein Option
Classified as a NOVA class 2 food, this tuna is considered a processed culinary ingredient. This means it has undergone minimal processing, primarily for preservation and convenience, without the addition of many industrial ingredients. Choosing minimally processed foods can be beneficial as they often retain more of their natural nutrient profile and are less likely to contain high levels of added sugars, unhealthy fats, or excessive sodium, supporting a whole-food dietary pattern.
BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER earns a FoodScore of 68/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned or pouched tuna like this BLUE HARBOR FISH CO. product is a versatile and convenient protein source often consumed as part of lunch or light dinner. Common portions typically range from half a pouch to a full pouch, depending on individual protein needs. It's frequently used in sandwiches, salads, or mixed with other ingredients.
Combine with leafy greens and a vinaigrette for a quick and balanced salad.
Mix with mashed avocado and a squeeze of lemon for a creamy, healthier tuna salad alternative.
Incorporate into whole-wheat pasta dishes or rice bowls to boost protein content.
Use as a topping for whole-grain crackers or cucumber slices for a nutritious 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. The sodium content of 247.06mg per 100g is moderate; those on sodium-restricted diets should consider their overall daily sodium intake when consuming this product. There are no artificial sweeteners, colors, or preservatives listed in the ingredients. The product is generally well-tolerated, and no specific interactions with medications or conditions are typically associated with its ingredients beyond fish allergy.
Is BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER healthy?
BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER is a nutritious option with a FoodScore of 68/100. It is an excellent source of protein, providing 22.35g per 100g, and is low in saturated fat. It contains no added sugars and is minimally processed, making it a solid choice for a balanced diet.
How does BLUE HARBOR FISH CO. tuna compare to other canned tuna brands?
Compared to other brands like StarKist or Bumble Bee tuna in water, BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER offers a comparable nutritional profile in terms of protein and fat content. The primary differences often lie in the specific type of tuna (albacore vs. light tuna), the amount of sodium, and the presence of any added oils or flavorings. Always check the ingredient list and nutrition facts for direct comparisons.
What is 'ALBACORE TUNA' and why is it used?
Albacore tuna is a species of tuna known for its firm texture and lighter color compared to other tuna varieties. It is a popular choice for canning due to its mild flavor and high protein content. The use of albacore tuna in this product contributes significantly to its nutritional value as a protein source.
How much BLUE HARBOR FISH CO. tuna can I eat in a day?
A typical serving size is 1 pouch. While tuna is a good source of protein, it's generally recommended to consume a variety of protein sources throughout the week. For albacore tuna, due to its mercury content, the FDA advises that adults can safely eat up to 4 ounces (about one pouch) of albacore tuna per week. Consult with a healthcare professional for personalized dietary advice.
Does this tuna contain omega-3 fatty acids?
While tuna is generally known for omega-3s, the nutrition facts for this specific product, BLUE HARBOR FISH CO. WILD ALBACORE TUNA IN WATER, list 0g of omega-3 per 100g. This may be due to the processing or the specific testing methodology. If you are looking to significantly increase your omega-3 intake, consider other sources like salmon, flaxseeds, or walnuts.