SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL
SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL scores 68/100 (Good), primarily driven by its high protein content and minimal processing.
This product earns a FoodScore of 68/100, indicating a good nutritional profile.
A significant strength is its high protein content, providing 28.57g per 100g serving.
The sodium content is 303.57mg per 100g, which is moderate for a prepared food.
As a NOVA 2 product, it is less processed than many other packaged tuna options.
Consider pairing with vegetables or whole grains to create a balanced meal.
Scores +22 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
28.57g
57% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
303.57mg
13% of Daily Value
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What it brings to the table
Protein (28.6g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL achieves a FoodScore of 68/100, placing it in the 'Good' category. This score is significantly boosted by its high protein content, providing 28.57g per 100g, which contributes a +10 bonus. The product also receives an +8 bonus for being minimally processed, classified as NOVA 2. The ingredient list is straightforward, featuring YELLOWFIN TUNA, extra virgin olive oil, water, and sea salt, with no added sugars or artificial ingredients. Compared to a home-cooked version using whole ingredients, this product offers a convenient alternative with a similar nutritional foundation, particularly in its protein delivery. The fat content is low at 1.79g total fat per 100g, with no saturated or trans fats. While it contains sodium from sea salt, the amount is moderate for a prepared item, not incurring any penalties. The absence of fiber, omega-3, and several micronutrients means it doesn't gain bonuses in those areas, but its core composition supports a favorable score.
Health benefits
What the nutrients in safe catch ahi wild yellowfin tuna in extra virgin olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
This SAFE CATCH product is an excellent source of protein, delivering 28.57g 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 appetite and maintain muscle mass, especially important for active individuals or those managing weight. The protein in tuna is high-quality and complete, meaning it contains all essential amino acids.
Minimally Processed Option
Classified as NOVA 2, SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL is a minimally processed food. This means it has undergone little to no processing beyond basic preservation and packaging, retaining much of its original nutritional integrity. Choosing minimally processed foods like this tuna can contribute to a diet rich in whole ingredients, avoiding the additives and high levels of unhealthy fats or sugars often found in ultra-processed foods.
Convenient and Versatile Nutrient Source
This product offers a convenient way to incorporate lean protein into your diet without extensive preparation. Its ready-to-eat format makes it suitable for quick meals or snacks. The use of extra virgin olive oil as a base also provides a source of monounsaturated fats, which are generally considered beneficial for heart health. This makes it a versatile ingredient for various dishes, from salads to sandwiches, when time is limited.
SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL scores 68/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a staple for quick meals in the US, often used in sandwiches, salads, or as a protein topping. This specific product, packed in extra virgin olive oil, offers a slightly richer flavor profile than water-packed varieties. A common portion is one serving (2 oz), which can be easily incorporated into various dishes.
Combine with mixed greens, cherry tomatoes, and a light vinaigrette for a quick and balanced salad.
Use as a protein source in whole-wheat wraps or pita bread with hummus and shredded vegetables for a portable lunch.
Flake into pasta dishes with fresh herbs and a squeeze of lemon juice to enhance flavor and boost protein content.
Serve alongside roasted vegetables or a baked sweet potato for a simple, nutritious dinner.
Drain the extra virgin olive oil and mix with mashed avocado for a creamy, healthier tuna salad alternative.
Things to keep in mind
This product contains YELLOWFIN TUNA, which is a common allergen (fish). Individuals with fish allergies should avoid this product. The sodium content of 303.57mg per 100g is moderate, but those on sodium-restricted diets should consider their overall daily intake when consuming this product. While tuna is a good source of nutrients, some varieties can contain mercury. Safe Catch states they test every tuna for mercury, aiming to keep levels low. However, pregnant women, young children, and individuals with compromised immune systems should consult with a healthcare professional regarding frequency of consumption of any tuna product.
Is SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL healthy?
Yes, this product is considered healthy, earning a FoodScore of 68/100. It is an excellent source of protein (28.57g per 100g) and is minimally processed (NOVA 2). Its simple ingredient list and lack of added sugars contribute to its favorable nutritional profile.
How does SAFE CATCH AHI WILD YELLOWFIN TUNA IN EXTRA VIRGIN OLIVE OIL compare to other canned tuna brands?
Compared to a generic water-packed canned tuna, this SAFE CATCH product offers the benefit of being packed in extra virgin olive oil, which provides healthy fats. While many brands like StarKist or Bumble Bee offer similar protein levels, SAFE CATCH emphasizes mercury testing, which may be a consideration for some consumers. Always check the ingredient list and nutritional panel for specific comparisons.
What is the significance of 'extra virgin olive oil' in the ingredient list?
The inclusion of extra virgin olive oil means the tuna is packed in a fat source that is rich in monounsaturated fatty acids, which are considered beneficial for heart health. This differs from tuna packed in water, which would be lower in fat, or tuna packed in less healthy oils like soybean or vegetable oil.
What is a recommended portion size for this tuna?
The recommended serving size is 2 ounces (56g). This portion provides a significant amount of protein and can be easily incorporated into a meal. While it's a healthy food, moderation is key, especially considering the sodium content and potential mercury levels in tuna.
Can this tuna be used in recipes that call for fresh tuna?
While this canned tuna is cooked and flaked, it can be a convenient substitute for fresh tuna in certain recipes, particularly those where the tuna is mixed into other ingredients, such as tuna melts, casseroles, or pasta salads. For dishes where the texture and raw preparation of fresh tuna are central, it may not be an ideal substitute.