SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN scores 58/100 (Decent) due to its **high protein content** and notable micronutrients, balanced against its classification as a processed food.
This product scores 58/100 (Decent) on FoodScore.
It provides a significant 28.38g of protein per 100g serving.
The sodium content is 351.35mg per 100g, contributing to a minor penalty.
As a NOVA class 3 processed food, it differs from a home-cooked whole ingredient meal.
This tuna can be a convenient protein source for quick meals.
Scores +12 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
28.38g
57% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
351.35mg
15% of Daily Value
+
What it brings to the table
Protein (28.4g)+10
Micronutrients (Potassium, Vitamin B12)+4
−
What holds it back
Sodium (351.4mg)-1
Processed (NOVA 3)-5
Why it scores 58
SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN achieves a FoodScore of 58/100, placing it in the Decent category. A primary driver for this score is its substantial protein content, providing 28.38g per 100g, which earns a significant bonus. The product also receives a bonus for key micronutrients, specifically 513.51mg of potassium (11% DV) and a high 96% DV of Vitamin B12 per 100g. However, the sodium content, at 351.35mg per 100g, incurs a minor penalty. Furthermore, its classification as a NOVA class 3 processed food, due to ingredients like avocado oil and various spices, results in a 5-point penalty. While convenient, this processing distinguishes it from a home-cooked tuna dish made with whole, unprocessed ingredients, which would typically score higher due to minimal processing and potentially lower sodium if prepared without added salt.
Health benefits
What the nutrients in safe catch cajun elite wild tuna, cajun actually do for you, grounded in established dietary science.
Excellent Source of Protein
This SAFE CATCH tuna is an excellent source of protein, providing 28.38g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in meals can help with muscle maintenance and overall metabolic health, making this a useful component for active individuals or those aiming for higher protein intake.
Good Source of Vitamin B12
SAFE CATCH CAJUN ELITE WILD TUNA is a rich source of Vitamin B12, offering 96% of the Daily Value per 100g. Vitamin B12 plays a crucial role in nerve function, red blood cell formation, and DNA synthesis. Regular intake of B12 is particularly important for individuals following vegetarian or vegan diets, as it is primarily found in animal products.
Source of Potassium
This product provides 513.51mg of potassium per 100g, contributing 11% of the Daily Value. Potassium is an essential electrolyte involved in maintaining fluid balance, nerve signals, and muscle contractions. Adequate potassium intake is important for blood pressure regulation and overall cardiovascular health, making this tuna a contributor to daily potassium needs.
SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN scores 58/100 (Decent) due to its high protein content and notable micronutrients, balanced against its classification as a processed food.
How to eat it
Canned tuna is a versatile and convenient pantry staple, often consumed as a quick meal or snack. It's typically eaten cold, mixed into salads, sandwiches, or wraps. A common portion is one can, which aligns with the 2.6 oz serving size of this product.
Pair this tuna with fresh vegetables and a whole-grain cracker for a balanced, quick lunch.
Use it as a protein topping for a large green salad with a light vinaigrette to increase nutrient density.
Incorporate into a whole-wheat pita with sliced cucumber and bell peppers for a convenient, portable meal.
Consider mixing with mashed avocado instead of mayonnaise to add healthy fats and creaminess.
Things to keep in mind
This product contains skipjack tuna, which is generally considered a lower-mercury option compared to albacore. However, individuals with fish allergies should avoid this product. The sodium content, at 351.35mg per 100g, is moderate; those monitoring their sodium intake for blood pressure management should consider this amount when planning meals. There are no artificial sweeteners, colors, or common emulsifiers like soy lecithin in the ingredient list, making it a relatively clean option in terms of additives.
SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN scores 58/100, indicating it's a decent choice. It is an excellent source of protein (28.38g per 100g) and Vitamin B12 (96% DV). While it is a processed food (NOVA class 3), it can be a nutritious component of a balanced diet when consumed in moderation and paired with other whole foods.
How does SAFE CATCH compare to other tuna brands?
Compared to a generic canned tuna in water, SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN offers added flavor from spices and avocado oil. Its sodium content of 351.35mg per 100g is comparable to or slightly higher than some plain tuna varieties. Brands like StarKist or Bumble Bee also offer flavored tuna, but their specific nutritional profiles and ingredients, such as the type of oil or added flavors, may vary. Always check the nutrition label for direct comparison.
What is 'avocado oil' in the ingredients?
Avocado oil is a cooking oil extracted from the pulp of avocados. In this product, it serves as a source of fat and contributes to the texture and flavor. It is generally considered a heart-healthy oil due to its high content of monounsaturated fatty acids. Its presence here contributes to the product's total fat content of 4.73g per 100g.
How much SAFE CATCH tuna should I eat in a day?
The serving size for SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN is 2.6 oz (approximately 74g). While tuna is a good protein source, the FDA recommends that adults consume 2-3 servings of fish per week, with specific guidance for lower-mercury options like skipjack tuna. For most healthy adults, one serving a few times a week is appropriate as part of a varied diet.
Can I use this tuna in cooked dishes?
Yes, SAFE CATCH CAJUN ELITE WILD TUNA, CAJUN can be incorporated into cooked dishes, although it is already cooked and flavored. It can be added to pasta sauces, casseroles, or warm salads towards the end of cooking to maintain its texture and flavor. The cajun seasoning will impart a distinct taste to your dish.