SAFE CATCH WILD TUNA earns a FoodScore of 58/100 (Decent), primarily driven by its **high protein content** and notable Vitamin B12, balanced against its sodium level.
SAFE CATCH WILD TUNA scores 58/100 (Decent) on FoodScore.
Provides 24.3g of protein per 100g, contributing significantly to daily needs.
Contains 405.41mg of sodium per 100g, which is a moderate amount.
Classified as NOVA class 3 (processed), similar to other canned tuna products.
A convenient option for adding protein to meals, especially when time is limited.
Scores +12 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
24.32g
49% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
405.41mg
18% of Daily Value
+
What it brings to the table
Protein (24.3g)+10
Micronutrients (Potassium, Vitamin B12)+4
−
What holds it back
Sodium (405.4mg)-1
Processed (NOVA 3)-5
Why it scores 58
SAFE CATCH WILD TUNA receives a FoodScore of 58 out of 100, placing it in the 'Decent' category. This score reflects its nutritional profile, which includes significant positive attributes alongside some considerations. The product earns a bonus for its high protein content, providing 24.32g per 100g, which is a substantial amount for muscle maintenance and satiety. Additionally, it contributes positively with micronutrients like potassium (508.11mg, 11% DV) and an excellent source of Vitamin B12 (96% DV). However, the product incurs a penalty due to its sodium content of 405.41mg per 100g, which is moderate and can add up if consumed frequently or in larger portions. Furthermore, as a prepared item, it is categorized as NOVA class 3 (processed), leading to a minor penalty. The inclusion of avocado oil and various spices like black pepper and garlic contributes to flavor without adding undesirable components like saturated fat or added sugars. Compared to a home-cooked version using whole ingredients, this product offers similar protein and micronutrients but with the added convenience and processing inherent in canned goods.
Health benefits
What the nutrients in safe catch wild tuna actually do for you, grounded in established dietary science.
Excellent Source of Protein
SAFE CATCH WILD TUNA is an excellent source of protein, providing 24.32g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including adequate protein in meals can help with satiety, potentially aiding in weight management, and is crucial for maintaining muscle mass, especially important for active individuals and older adults. This makes it a valuable component for those looking to increase their protein intake.
Rich in Vitamin B12
This product is notably rich in Vitamin B12, supplying 96% of the Daily Value per 100g. Vitamin B12 is a water-soluble vitamin vital for nerve tissue health, brain function, and the production of red blood cells. It plays a key role in DNA synthesis and metabolism. Regular intake of B12 is particularly important for individuals following vegetarian or vegan diets, as it is primarily found in animal products, making SAFE CATCH WILD TUNA a convenient source for omnivores.
Source of Potassium
SAFE CATCH WILD TUNA provides 508.11mg of potassium per 100g, contributing 11% of the Daily Value. Potassium is an essential mineral and electrolyte that plays a crucial role in maintaining fluid balance, nerve signals, and muscle contractions. It is also important for supporting healthy blood pressure. Including foods rich in potassium can help balance sodium intake and contribute to overall cardiovascular health.
SAFE CATCH WILD TUNA earns a FoodScore of 58/100 (Decent), primarily driven by its high protein content and notable Vitamin B12, balanced against its sodium level.
How to eat it
Canned tuna like SAFE CATCH WILD TUNA is a versatile and convenient pantry staple, often consumed as a quick lunch or dinner component. It's typically eaten straight from the can, mixed into salads, or used in sandwiches and wraps. A common portion size is one can, which aligns with the 2.6 oz serving size.
Combine with fresh vegetables and a light vinaigrette for a balanced salad.
Use as a protein base for tuna melts on whole-grain bread to add fiber.
Mix with mashed avocado instead of mayonnaise for a creamy, healthier tuna salad.
Incorporate into pasta dishes or casseroles for an easy protein boost.
Pair with crackers or cucumber slices for a quick, satisfying snack.
Things to keep in mind
The ingredient list for SAFE CATCH WILD TUNA is relatively straightforward, primarily consisting of tuna, avocado oil, and spices. There are no artificial sweeteners, colors, or common emulsifiers like soy lecithin that often raise concerns in processed foods. The product does contain citric acid, a common food additive used as a preservative and flavor enhancer, which is generally recognized as safe. Individuals with sensitivities to specific spices, such as celery seed, should review the ingredient list carefully. As with all seafood, there is a potential for mercury, though SAFE CATCH specifically tests each tuna for mercury levels. The sodium content is moderate, so those monitoring sodium intake should factor this into their daily allowance.
SAFE CATCH WILD TUNA scores 58/100, placing it in the 'Decent' category. It is an excellent source of protein (24.32g per 100g) and Vitamin B12 (96% DV). While it contains a moderate amount of sodium (405.41mg per 100g), it is free from added sugars and saturated fat, making it a generally good option for a quick protein source.
How does SAFE CATCH WILD TUNA compare to other canned tuna brands?
Compared to a generic canned tuna in water, SAFE CATCH WILD TUNA with avocado oil offers a similar protein profile but introduces healthy fats from the avocado oil. Brands like StarKist or Bumble Bee often have varieties packed in water or olive oil. The choice depends on whether you prefer the added healthy fats and flavor from avocado oil or a leaner option like tuna in water.
What is the role of avocado oil in this product?
The avocado oil in SAFE CATCH WILD TUNA serves multiple purposes. It contributes to the product's texture and flavor, providing a richer mouthfeel than tuna packed in water. Nutritionally, avocado oil is a source of monounsaturated fats, which are considered heart-healthy fats. It also helps to keep the tuna moist and palatable.
What is a recommended portion size for SAFE CATCH WILD TUNA?
A single serving of SAFE CATCH WILD TUNA is 2.6 ounces (74g), which is typically one can. This portion provides a significant amount of protein and B12. While it can be part of a balanced diet, be mindful of the sodium content if consuming multiple servings or pairing with other high-sodium foods.
Can I use SAFE CATCH WILD TUNA for meal prepping?
Yes, SAFE CATCH WILD TUNA is an ideal ingredient for meal prepping due to its convenience and shelf stability. You can easily incorporate it into salads, wraps, or as a topping for grain bowls. Its pre-cooked nature saves preparation time, making it a practical choice for busy schedules.