NATURAL BLUE AHI TUNA POKE WITH SAUCE scores 48/100 (Decent). Its high protein content is a positive, but the product's ultra-processed nature and elevated sodium contribute to a lower overall score.
This NATURAL BLUE AHI TUNA POKE WITH SAUCE scores 48/100 on FoodScore.
It provides a significant 23.49g of protein per 100g serving.
A notable concern is the 537.25mg of sodium per 100g.
Classified as NOVA 4, it is an ultra-processed food, unlike a home-cooked version.
Consider this product for occasional convenience rather than a dietary staple.
Scores +2 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
23.49g
47% of Daily Value
Added sugar
2.4g
5% of Daily Value
Sodium
537.25mg
23% of Daily Value
+
What it brings to the table
Protein (23.5g)+10
−
What holds it back
Sodium (537.3mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 48
NATURAL BLUE AHI TUNA POKE WITH SAUCE receives a FoodScore of 48 out of 100, placing it in the 'Decent' category. The primary positive factor is its substantial protein content, providing 23.49g per 100g, which earns a bonus of +10 points. However, several aspects detract from its score. The product contains 537.25mg of sodium per 100g, resulting in a penalty of -2 points due to its contribution to a high sodium intake. Furthermore, the presence of various ingredients like modified food starch, paprika extract (color), and xanthan gum classifies this product as NOVA 4, indicating it is ultra-processed. This classification incurs a significant penalty of -10 points. While it contains a modest 2.4g of added sugar, this amount does not trigger a penalty. Compared to a home-cooked version using whole ingredients, NATURAL BLUE AHI TUNA POKE WITH SAUCE contains more added ingredients and higher sodium levels, which are typical of ultra-processed foods.
Health benefits
What the nutrients in natural blue ahi tuna poke with sauce, ahi tuna actually do for you, grounded in established dietary science.
Excellent Source of Protein
This NATURAL BLUE AHI TUNA POKE WITH SAUCE provides a substantial 23.49g of protein per 100g serving. Protein is an essential macronutrient vital for muscle repair and growth, hormone production, and enzyme function. Including adequate protein in meals can contribute to satiety and weight management by helping you feel full longer. This product can be a convenient way to meet daily protein needs, especially for individuals with active lifestyles or those looking to increase their protein intake.
Low in Total and Saturated Fat
With only 1.18g of total fat and 0.39g of saturated fat per 100g, this product is relatively low in fats. A diet low in saturated fat can contribute to maintaining healthy cholesterol levels and supporting cardiovascular health. The minimal fat content makes this a suitable option for individuals monitoring their fat intake. The wild caught yellowfin tuna itself is naturally lean, contributing to this favorable fat profile.
Convenient Meal Component
For individuals seeking a quick and easy meal solution, this product offers significant convenience. Its ready-to-eat format means minimal preparation is required, making it a practical choice for busy schedules. While it is an ultra-processed food, its high protein content can make it a more nutritionally beneficial option compared to other highly processed convenience foods that may lack essential macronutrients. It can serve as a time-saving protein source in a pinch.
NATURAL BLUE AHI TUNA POKE WITH SAUCE scores 48/100 (Decent). Its high protein content is a positive, but the product's ultra-processed nature and elevated sodium contribute to a lower overall score.
How to eat it
NATURAL BLUE AHI TUNA POKE WITH SAUCE is typically consumed as a quick meal or snack. It's often eaten straight from the package or lightly mixed with other ingredients. A common pitfall is consuming it without additional fresh components, missing out on fiber and micronutrients.
Pair with a generous serving of fresh vegetables like cucumber, avocado, or leafy greens to add fiber and vitamins.
Serve over a small portion of brown rice or quinoa to create a more balanced and filling meal.
Consider diluting the sauce or using only a portion to reduce the overall sodium intake.
Use as a protein topping for a large salad, rather than eating it as a standalone meal, to enhance nutrient density.
Things to keep in mind
Consumers should be aware that NATURAL BLUE AHI TUNA POKE WITH SAUCE contains several ingredients that classify it as ultra-processed. The presence of soy sauce means it contains both wheat and soybeans, making it unsuitable for individuals with celiac disease or soy allergies. The ingredient list also includes modified food starch and xanthan gum, which are common food additives used for texture and stability. While generally recognized as safe, some individuals with sensitive digestive systems may experience discomfort from certain food starches or gums. The product's high sodium content (537.25mg per 100g) is a consideration for individuals monitoring their blood pressure or those advised to follow a lower sodium diet.
NATURAL BLUE AHI TUNA POKE WITH SAUCE scores 48/100, placing it in the 'Decent' category. It offers a good amount of protein (23.49g per 100g) but is classified as ultra-processed (NOVA 4) and has a notable sodium content (537.25mg per 100g). It can fit into a balanced diet when consumed in moderation and paired with fresh, whole foods.
How does NATURAL BLUE AHI TUNA POKE WITH SAUCE compare to a generic canned tuna?
Compared to a generic canned tuna in water, NATURAL BLUE AHI TUNA POKE WITH SAUCE is significantly higher in sodium due to the added sauce. While both provide protein, plain canned tuna typically has no added sugars and fewer processed ingredients. This product offers convenience with its pre-mixed sauce, but a plain tuna would allow for more control over added ingredients and sodium.
What is 'filtered wood smoke' in the tuna ingredients?
'Filtered wood smoke' and citric acid are included in the tuna ingredients to promote color retention. This is a common practice in some tuna products to maintain a desirable red color, as tuna can naturally oxidize and turn brown. It's an additive used for aesthetic purposes rather than nutritional benefit.
What is a reasonable portion size for this product?
The declared serving size is 1 package. While this provides a good amount of protein, consider the 537.25mg of sodium per 100g. If consuming the entire package, it contributes significantly to your daily sodium intake. Pairing it with unsalted vegetables can help balance the overall sodium of your meal.
Can I eat this product if I have a gluten allergy?
No, the ingredient list for the POKE SAUCE explicitly states 'SOY SAUCE (WATER, WHEAT, SOYBEANS, SALT)'. Therefore, this product contains wheat and is not suitable for individuals with a gluten allergy or celiac disease. Always check the ingredient list carefully for allergens.