BLUE HARBOR FISH . WILD ALBACORE TUNA IN WATER WITH LEMON AND DILL, LEMON AND DILL
BLUE HARBOR FISH CO. Wild Albacore Tuna in Water with Lemon and Dill scores 58/100 (Decent) due to its notable protein content, balanced by its sodium level and processed nature.
This product received a FoodScore of 58/100 (Decent).
It provides a significant 16.47g of protein per 100g serving.
A serving contains 494.12mg of sodium, contributing to the penalty.
As a NOVA class 3 processed food, it is a more processed option compared to plain water.
Consider pairing with fresh vegetables or whole grains to enhance overall meal nutrition.
Scores +26 points above the beverage category average (32/100 across 3796 foods).
Fiber
1.2g
4% of Daily Value
Protein
16.47g
33% of Daily Value
Added sugar
0.6g
1% of Daily Value
Sodium
494.12mg
21% of Daily Value
+
What it brings to the table
Protein (16.5g)+10
Micronutrients (Iron, Vitamin B12)+4
−
What holds it back
Sodium (494.1mg)-1
Processed (NOVA 3)-5
Why it scores 58
BLUE HARBOR FISH CO. Wild Albacore Tuna in Water with Lemon and Dill achieves a FoodScore of 58 out of 100, placing it in the 'Decent' category. This score reflects a combination of nutritional strengths and areas for moderation. The product earns significant bonuses for its protein content, delivering 16.47 grams per 100g, which is a substantial amount. Additionally, it provides beneficial micronutrients, specifically contributing 12% of the Daily Value for iron and an impressive 235% for Vitamin B12. However, the product incurs penalties primarily due to its sodium content, at 494.12mg per 100g, which is a moderate amount for a single serving. Furthermore, its classification as a NOVA class 3 food indicates it is processed, which also contributes to a score reduction. The ingredient list includes natural flavor and sugar, though the added sugar content is low at 0.6g per 100g. Compared to plain water or an unsweetened beverage, this tuna offers a more complex nutritional profile with protein and micronutrients, but also higher sodium and a degree of processing.
Health benefits
What the nutrients in blue harbor fish . wild albacore tuna in water with lemon and dill, lemon and dill actually do for you, grounded in established dietary science.
Excellent Source of Protein
This BLUE HARBOR FISH CO. tuna is an excellent source of protein, providing 16.47 grams per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in meals can help manage hunger and support muscle maintenance, especially important for active individuals or those aiming for weight management. This makes it a convenient option for boosting protein intake without extensive preparation.
Rich in Vitamin B12
The product is notably rich in Vitamin B12, supplying 235% 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 can be particularly beneficial for individuals who may have difficulty absorbing this vitamin or those following diets that limit animal products, although tuna itself is an animal product. This significant amount helps meet daily requirements efficiently.
Good Source of Iron
This tuna provides a good source of iron, contributing 12% of the Daily Value per 100g. Iron is vital for oxygen transport in the blood and plays a key role in energy production. Consuming iron-rich foods helps prevent iron deficiency anemia, which can lead to fatigue and weakness. Including this product as part of a varied diet can help support healthy iron levels, especially for those with higher iron needs, such as menstruating women.
BLUE HARBOR FISH CO. Wild Albacore Tuna in Water with Lemon and Dill scores 58/100 (Decent) due to its notable protein content, balanced by its sodium level and processed nature.
How to eat it
This wild albacore tuna pouch is typically consumed as a quick meal or snack, often straight from the pouch or mixed into simple dishes. Its convenient packaging makes it suitable for on-the-go consumption or as a fast protein source at home or work. A common portion is the entire pouch.
Pair with a large serving of fresh, non-starchy vegetables like spinach or bell peppers to add fiber and micronutrients.
Mix with a small amount of olive oil and vinegar instead of mayonnaise to reduce saturated fat and enhance flavor.
Use as a topping for a whole-grain cracker or rice cake for a balanced snack providing both protein and complex carbohydrates.
Incorporate into a salad or wrap with plenty of leafy greens to create a more complete and satisfying meal.
Consider dividing the pouch into two smaller portions if consuming as a light snack, especially if monitoring sodium intake.
Things to keep in mind
The ingredient list for BLUE HARBOR FISH . WILD ALBACORE TUNA IN WATER WITH LEMON AND DILL includes "sea salt" and "natural flavor." While the added sugar content is low at 0.6g per 100g, the product's sodium level of 494.12mg per 100g is moderate. Individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should be mindful of this when consuming the product, especially if eating the entire pouch. The product contains fish (tuna), which is a common allergen. There are no artificial sweeteners, colors, or preservatives listed. Overall, for most healthy adults, this product does not present significant cautions beyond its sodium content and the inherent allergen of fish.
Is BLUE HARBOR FISH CO. Wild Albacore Tuna in Water with Lemon and Dill healthy?
This product scores 58/100 (Decent) on FoodScore. It is a good source of protein and an excellent source of Vitamin B12 and iron. However, it is a NOVA class 3 processed food and contains a moderate amount of sodium. It can be a healthy part of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does BLUE HARBOR FISH CO. tuna compare to other canned or pouched tuna brands?
Compared to plain canned tuna in water, this BLUE HARBOR FISH CO. product offers added flavors from lemon and dill, which may appeal to some consumers. Nutritionally, it's similar in protein content to brands like StarKist or Bumble Bee, but its specific sodium level and added ingredients like natural flavor should be considered when comparing. Always check the nutrition facts panel for specific comparisons.
What is 'natural flavor' in the ingredient list?
The term natural flavor refers to flavorings derived from natural sources like spices, fruits, vegetables, or meat, whose primary function is flavoring rather than nutrition. While derived from natural sources, these are processed ingredients that can contribute to the product's NOVA class 3 classification. The specific components of natural flavors are not required to be disclosed on the label.
What is a recommended portion size for this tuna?
The serving size is one pouch, which is 100g. This provides 106 calories, 16.47g of protein, and 494.12mg of sodium. For most adults, one pouch can be a suitable portion for a snack or as part of a meal. If you are monitoring sodium intake, you might consider consuming half a pouch or balancing it with very low-sodium foods in the same meal.
Can this tuna be eaten by children?
While tuna is a source of protein and beneficial nutrients, the sodium content of 494.12mg per 100g should be considered for children, as their daily sodium limits are lower than adults. It's best to offer it in moderation and as part of a varied diet, potentially rinsing it or pairing it with low-sodium foods to help balance overall intake. Consult a pediatrician or registered dietitian for personalized advice regarding children's diets.