ORLEANS Light Tuna in Water earns a FoodScore of 68/100 (Good), primarily driven by its **high protein content**.
This product has a FoodScore of 68/100, indicating a good nutritional profile.
A 100g serving provides 23.17g of protein, a significant nutritional strength.
The sodium content is 254.23mg per 100g, which is a moderate amount.
Classified as NOVA 2, it is a processed culinary ingredient, similar to plain water as a baseline.
Consider pairing with vegetables or whole grains to create a balanced meal.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
23.17g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
254.23mg
11% of Daily Value
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What it brings to the table
Protein (23.2g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
ORLEANS Light Tuna in Water receives a FoodScore of 68 out of 100, placing it in the 'Good' category. This score is largely attributed to its substantial protein content, providing 23.17g per 100g serving, which contributes a +10 bonus. The product is also categorized as NOVA class 2, indicating it is a processed culinary ingredient, which earns an additional +8 bonus for being minimally processed. There are no penalties applied to this product. It contains 0g of added sugar, 0g of saturated fat, and 0g of fiber, aligning with positive dietary recommendations. The sodium content is 254.23mg per 100g, which is a moderate level and does not incur a penalty at this concentration. The ingredient list, featuring 'LIGHT TUNA', water, vegetable broth, and salt, reflects a relatively straightforward composition. Compared to a reference baseline of plain water or an unsweetened beverage, ORLEANS Light Tuna offers significant protein and other micronutrients, making it a more substantial food choice.
Health benefits
What the nutrients in orleans light tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
ORLEANS Light Tuna in Water is an excellent source of lean protein, providing 23.17g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including this tuna in your diet can contribute to meeting daily protein requirements, which is particularly beneficial for muscle maintenance and recovery, especially for active individuals or those aiming for weight management. The low fat content of 0.7g per 100g further enhances its appeal as a lean protein option.
Low in Saturated and Trans Fats
This product contains 0g of saturated fat and 0g of trans fat per 100g serving, making it a heart-healthy protein choice. Diets low in saturated and trans fats are associated with a reduced risk of cardiovascular disease. The minimal fat profile of ORLEANS tuna allows it to be easily incorporated into various meal plans without significantly contributing to dietary fat intake, supporting overall cardiovascular health when consumed as part of a balanced diet.
Versatile and Convenient Protein Option
ORLEANS Light Tuna in Water offers a convenient and versatile way to add protein to meals. Its ready-to-eat format makes it suitable for quick lunches or dinners, reducing meal preparation time. The neutral flavor of light tuna allows it to be incorporated into a wide range of recipes, from salads and sandwiches to pasta dishes and casseroles, providing a flexible protein source for various culinary applications. This can help individuals maintain a consistent intake of protein even with busy schedules.
ORLEANS Light Tuna in Water earns a FoodScore of 68/100 (Good), primarily driven by its high protein content.
How to eat it
ORLEANS Light Tuna in Water is typically consumed as a ready-to-eat protein component in meals. It's often drained and flaked, then mixed into salads, sandwiches, or used as a topping. A common portion is one pouch, which can be a substantial protein contribution to a single meal.
Combine with a variety of fresh vegetables and a light vinaigrette for a nutrient-dense salad.
Use as a filling for whole-wheat sandwiches or wraps, paired with lettuce and tomato for added fiber.
Mix with Greek yogurt instead of mayonnaise for a higher protein, lower fat tuna salad.
Incorporate into pasta dishes with a tomato-based sauce for a quick and balanced meal.
Things to keep in mind
This product contains 'SALT' as an ingredient, contributing 254.23mg of sodium per 100g. While this amount is moderate, individuals monitoring their sodium intake, such as those with hypertension or kidney conditions, should consider this when planning their meals. The product is derived from tuna, which is a common allergen; individuals with fish allergies should avoid this product. There are no artificial sweeteners, colors, or preservatives listed in the ingredients. Overall, for most healthy adults, ORLEANS Light Tuna in Water presents no unusual cautions beyond typical dietary considerations for sodium and potential allergens.
ORLEANS Light Tuna in Water is considered a nutritionally good choice with a FoodScore of 68/100. It is an excellent source of protein (23.17g per 100g) and is very low in fat, including 0g of saturated and trans fats. Its simple ingredient list and minimal processing contribute to its positive score.
How does ORLEANS Light Tuna compare to other brands like Starkist?
ORLEANS Light Tuna in Water offers a comparable nutritional profile to other major brands of light tuna in water, such as Starkist. Key differences often lie in minor variations in sodium content or the inclusion of vegetable broth. Always check the specific nutrition facts panel for the most accurate comparison, but generally, they are similar lean protein options.
What is the purpose of 'VEGETABLE BROTH' in the ingredients?
The 'VEGETABLE BROTH' in ORLEANS Light Tuna in Water is typically added to enhance the flavor and moisture of the tuna. It can also contribute to the overall savory profile, making the product more palatable. It is a common ingredient in canned or pouched tuna to improve texture and taste.
What is a recommended portion size for this tuna?
The serving size is 1 pouch, which is equivalent to 100g. This provides 23.17g of protein, making it a substantial protein contribution for a single meal. Depending on your individual protein needs and overall dietary intake, one pouch is a suitable portion for most adults.
Can I eat ORLEANS Light Tuna in Water every day?
While ORLEANS Light Tuna in Water is a nutritious protein source, it's generally recommended to consume a variety of protein sources in your diet. For tuna, particularly light tuna, the FDA advises adults to eat 2-3 servings of fish per week. This helps ensure a diverse intake of nutrients and minimizes potential exposure to mercury, though light tuna is typically lower in mercury than albacore.