EATWELL BRAND, CHUNK WHITE TUNA IN OIL scores 77/100, indicating a very good nutritional profile primarily due to its **high protein content** and **healthy fat composition**.
FoodScore: 77/100 (Very good) for EATWELL BRAND CHUNK WHITE TUNA IN OIL.
Provides 23.21g of protein per 100g, contributing significantly to daily needs.
Contains 321.43mg of sodium per 100g, which is a moderate amount.
This product is NOVA class 2, indicating it is a processed culinary ingredient.
A practical usage note: drain excess oil to reduce total fat intake.
Scores +31 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
321.43mg
14% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (3.6g)-1
Why it scores 77
EATWELL BRAND, CHUNK WHITE TUNA IN OIL achieves a FoodScore of 77 out of 100, placing it in the 'very good' category. This score is largely driven by its strong protein content, providing 23.21g per 100g serving, which earns a significant bonus. The product also benefits from a favorable fat profile, despite containing 21.43g of total fat, as only 3.57g are saturated fat, contributing to another bonus. The use of soybean oil as the primary oil source contributes to this healthy fat profile. As a NOVA class 2 food, it is considered minimally processed, which adds to its score. The primary penalty comes from its saturated fat content, which, while not excessively high, does incur a minor deduction. Compared to a home-cooked version using whole ingredients, this product offers convenience while maintaining a generally good nutritional balance, though the home-cooked version might allow for more control over sodium and oil type.
Health benefits
What the nutrients in eatwell brand, chunk white tuna in oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
EATWELL BRAND CHUNK WHITE TUNA IN OIL is an excellent source of protein, providing 23.21g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including this tuna in meals can help meet daily protein requirements, which is beneficial for muscle maintenance and overall bodily functions, especially for individuals with active lifestyles or those looking to manage hunger.
Contributes Healthy Fats
This product contains 21.43g of total fat per 100g, with only 3.57g being saturated fat. The use of soybean oil contributes to a profile rich in unsaturated fats. While specific omega-3 content is not declared, soybean oil is a source of omega-6 fatty acids and some alpha-linolenic acid (ALA), an omega-3. These fats are important for heart health and can help in the absorption of fat-soluble vitamins, making this tuna a useful component of a balanced diet.
Convenient and Versatile Meal Component
EATWELL BRAND CHUNK WHITE TUNA IN OIL offers a highly convenient protein source that requires no cooking. Its ready-to-eat format makes it an easy addition to quick meals and snacks. This convenience can help individuals incorporate more protein into their diet without extensive preparation, supporting adherence to healthy eating patterns even on busy days. It's a practical option for meal prepping or last-minute meal assembly.
EATWELL BRAND, CHUNK WHITE TUNA IN OIL scores 77/100, indicating a very good nutritional profile primarily due to its high protein content and healthy fat composition.
How to eat it
Canned tuna in oil is a common pantry staple, often used for quick lunches or light dinners. Consumers typically eat it mixed into salads, sandwiches, or as a topping for crackers. A common portion is one serving (2 oz), which can be easily incorporated into various dishes.
To reduce fat and sodium, drain the oil thoroughly before use, or rinse the tuna under cold water.
Pair with fiber-rich vegetables like leafy greens, bell peppers, or cucumbers to create a more balanced and filling meal.
Combine with a small amount of avocado or a light vinaigrette instead of mayonnaise to enhance healthy fat intake and reduce saturated fat.
Use as a protein boost in pasta salads or whole-wheat wraps for a quick and nutritious lunch option.
Things to keep in mind
Individuals with fish allergies should avoid EATWELL BRAND, CHUNK WHITE TUNA IN OIL, as tuna is a common allergen. The product contains soybean oil, so those with soy allergies should also exercise caution. While the sodium content (321.43mg per 100g) is moderate, individuals monitoring their sodium intake, such as those with hypertension, may wish to drain the oil and rinse the tuna to reduce sodium further. There are no artificial sweeteners, colors, or preservatives listed in the ingredients, which is a positive aspect for those seeking to minimize intake of such additives.
EATWELL BRAND CHUNK WHITE TUNA IN OIL scores 77/100, indicating it is a very good nutritional choice. It provides a substantial amount of protein and healthy fats, making it a beneficial component of a balanced diet. While it contains some sodium and saturated fat, these are within acceptable limits for most individuals when consumed in moderation.
How does EATWELL BRAND CHUNK WHITE TUNA IN OIL compare to Bumble Bee Chunk Light Tuna in Water?
Compared to a generic chunk light tuna in water, EATWELL BRAND CHUNK WHITE TUNA IN OIL will typically have a higher fat content due to the added soybean oil, which also contributes more calories. However, it may offer a richer flavor and a different texture. Tuna in water generally has lower fat and calorie counts, but both can be good sources of protein. The choice depends on your dietary goals and preference for fat intake.
What is soybean oil and is it good for me?
Soybean oil is a vegetable oil derived from soybeans. It is a source of polyunsaturated and monounsaturated fats, which are considered healthy fats that can support heart health. While it provides some beneficial fatty acids, consuming a variety of oils, including olive oil or avocado oil, is often recommended for a diverse nutrient intake.
What is a reasonable portion size for EATWELL BRAND CHUNK WHITE TUNA IN OIL?
A reasonable portion size is typically one serving, which is 2 ounces (approximately 56g). This provides a good amount of protein without excessive calories or fat, especially if the oil is drained. For larger meals or higher protein needs, you might consume two servings, but be mindful of the increased sodium and fat.
Can I use EATWELL BRAND CHUNK WHITE TUNA IN OIL in cooked dishes?
Yes, EATWELL BRAND CHUNK WHITE TUNA IN OIL can be used in cooked dishes, although it is already cooked and safe to eat directly from the can. It works well in casseroles, pasta bakes, or even lightly heated in a pan with vegetables. Its flavor and texture hold up well to gentle heating, making it a versatile ingredient for various recipes.