BUMBLE BEE, PREMIUM SOLID WHITE ALBACORE TUNA IN WATER
BUMBLE BEE Premium Solid White Albacore Tuna in Water scores 70/100 (Good) due to its high protein content and minimal processing, despite a moderate sodium level.
This BUMBLE BEE tuna scores 70/100, indicating a good nutritional profile.
It provides 23.21g of protein per 100g, a significant nutritional strength.
The sodium content is 250mg per 100g, which is a moderate amount.
As a NOVA 2 processed culinary ingredient, it is minimally processed.
A typical serving of 2 oz (56g) offers 13g of protein and 140mg of sodium.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
250mg
11% of Daily Value
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What it brings to the table
Protein (23.2g)+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
BUMBLE BEE Premium Solid White Albacore Tuna in Water achieves a FoodScore of 70/100, placing it in the 'Good' category. This score is primarily driven by its high protein content, providing 23.21g per 100g, which contributes a significant +10 bonus. The product also receives an +8 bonus for being a NOVA class 2 food, indicating it is minimally processed. This means it retains much of its original nutritional integrity, unlike ultra-processed foods. A notable micronutrient contribution comes from Vitamin B12, providing 45% DV per 100g, earning a +2 bonus. There are no penalties applied to this product, as it contains 0g of added sugar, 0g of total fat, and 0g of fiber. The ingredient list, including "WHITE TUNA" and "WATER," reflects its simple composition. Compared to a baseline of plain water, this BUMBLE BEE product offers substantial macronutrient benefits without detrimental additions, making it a nutritionally sound choice.
Health benefits
What the nutrients in bumble bee, premium solid white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This BUMBLE BEE tuna is an excellent source of lean protein, providing 23.21g per 100g. Protein is essential for muscle repair, growth, and overall body function. Including protein-rich foods like tuna can help with satiety, potentially aiding in weight management by keeping you feeling full longer. The protein in this product is derived directly from the tuna, a complete protein source containing all essential amino acids.
Good Source of Vitamin B12
BUMBLE BEE Premium Solid White Albacore Tuna in Water is a good source of Vitamin B12, offering 45% of the Daily Value per 100g. Vitamin B12 plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 is particularly important for energy metabolism and preventing certain types of anemia. As an animal-derived food, tuna naturally contains this vitamin, which is often less available in plant-based diets.
Minimally Processed Food Choice
Categorized as NOVA class 2, this tuna is considered a minimally processed culinary ingredient. This means it has undergone little processing beyond basic preparation like canning, with few added substances. The presence of "VEGETABLE BROTH" and "SALT" are common additions for flavor and preservation. Opting for minimally processed foods can contribute to a healthier dietary pattern by reducing exposure to additives, excessive sugars, and unhealthy fats often found in ultra-processed foods.
BUMBLE BEE Premium Solid White Albacore Tuna in Water scores 70/100 (Good) due to its high protein content and minimal processing, despite a moderate sodium level.
How to eat it
Canned tuna is a versatile pantry staple, commonly used for quick meals like sandwiches, salads, or casseroles. A typical serving is 2 ounces, which is about half a standard can. It's a convenient option for adding lean protein to your diet.
Combine with chopped vegetables and a light vinaigrette for a quick, balanced salad.
Use in a whole-wheat sandwich or wrap with lettuce and tomato for a fiber-rich meal.
Mix with Greek yogurt instead of mayonnaise to reduce fat and increase protein content.
Incorporate into pasta dishes or rice bowls to boost the protein profile of the meal.
Things to keep in mind
This BUMBLE BEE tuna contains 250mg of sodium per 100g, which is a moderate amount. Individuals monitoring their sodium intake due to blood pressure concerns should be mindful of portion sizes and consider rinsing the tuna to reduce some of the added salt. The ingredient list includes "PYROPHOSPHATE ADDED," which is a common food additive used as a texturizer or emulsifier. While generally recognized as safe, some individuals with sensitive digestive systems might prefer products without such additives. As tuna is a fish, it is an allergen for those with fish allergies.
Is BUMBLE BEE Premium Solid White Albacore Tuna in Water healthy?
Yes, BUMBLE BEE Premium Solid White Albacore Tuna in Water is considered a healthy choice, scoring 70/100. It is an excellent source of protein and Vitamin B12, and is minimally processed. Its primary drawback is a moderate sodium content, which can be managed by mindful portioning.
How does BUMBLE BEE tuna compare to other canned tuna brands?
Compared to other brands like StarKist or Chicken of the Sea, BUMBLE BEE Premium Solid White Albacore Tuna in Water generally offers a similar nutritional profile for tuna packed in water. Differences often lie in the type of tuna (albacore vs. light tuna), which can affect mercury levels, and the amount of sodium or other additives like "VEGETABLE BROTH".
What is 'PYROPHOSPHATE ADDED' in the ingredients?
"PYROPHOSPHATE ADDED" refers to the inclusion of a food additive, typically sodium acid pyrophosphate. It's used in canned tuna to maintain texture and color, preventing the formation of struvite crystals. It is generally recognized as safe for consumption.
What is a recommended portion size for this tuna?
A recommended portion size for BUMBLE BEE Premium Solid White Albacore Tuna in Water is 2 ounces (56g), which provides 13g of protein and 140mg of sodium. This amount can easily fit into a balanced meal, contributing significant protein without excessive calories.
Can I eat this tuna every day?
While BUMBLE BEE Premium Solid White Albacore Tuna in Water is nutritious, frequent consumption of albacore tuna should be considered in the context of mercury intake. Albacore tuna generally has higher mercury levels than light tuna. It's advisable to vary your protein sources and consult seafood consumption guidelines from health authorities.