SAFE CATCH WILD TUNA, HABANERO MINT earns a FoodScore of 60/100 (Good). Its high protein content is a significant positive, while its NOVA 3 classification as a processed food slightly reduces its overall score.
This product has a FoodScore of 60/100, indicating a good nutritional profile.
A serving provides 25g of protein per 100g, contributing significantly to daily needs.
The product contains 410.71mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 3, it is a processed food, unlike a home-cooked whole tuna.
Consider pairing with fresh vegetables to enhance fiber and micronutrient intake.
Scores +14 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
25g
50% of Daily Value
Added sugar
1.8g
4% of Daily Value
Sodium
410.71mg
18% of Daily Value
+
What it brings to the table
Protein (25g)+10
Micronutrients (Potassium, Iron, Vitamin B12)+6
−
What holds it back
Sodium (410.7mg)-1
Processed (NOVA 3)-5
Why it scores 60
SAFE CATCH WILD TUNA, HABANERO MINT achieves a FoodScore of 60 out of 100, placing it in the 'Good' category. The primary driver for its positive score is its substantial protein content, providing 25g per 100g, which earns a significant bonus. Additionally, it offers meaningful amounts of key micronutrients such as potassium (11% DV), iron (11% DV), and an excellent source of Vitamin B12 (89% DV), contributing further to its score. However, the product receives a penalty due to its NOVA 3 classification, indicating it is a processed food. While the added sugar content from organic coconut palm sugar is relatively low at 1.8g per 100g, and sodium at 410.71mg per 100g is moderate, these factors do not significantly detract from the overall score. Compared to a home-cooked version using whole ingredients, this SAFE CATCH product offers convenience but with the inherent processing penalty.
Health benefits
What the nutrients in safe catch wild tuna, habanero mint actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 25g per 100g serving. Protein is essential for muscle repair, growth, and overall body function. Including protein-rich foods like SAFE CATCH tuna in your diet can help with satiety and support metabolic health. This makes it a suitable option for individuals looking to increase their protein intake, especially as part of a balanced meal or snack.
Rich in Vitamin B12
SAFE CATCH WILD TUNA, HABANERO MINT is notably rich in Vitamin B12, supplying 89% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 is particularly important for individuals following vegetarian or vegan diets, who may need to seek out fortified foods or supplements, though this product is not plant-based. This product provides a convenient way to contribute significantly to your daily B12 needs.
Source of Essential Minerals
This tuna product provides essential minerals such as potassium and iron, contributing 11% of the Daily Value for each per 100g. Potassium plays a vital role in maintaining fluid balance and blood pressure, while iron is fundamental for oxygen transport in the blood and energy production. Including foods that offer these minerals can support overall physiological functions and contribute to a well-rounded diet.
SAFE CATCH WILD TUNA, HABANERO MINT earns a FoodScore of 60/100 (Good). Its high protein content is a significant positive, while its NOVA 3 classification as a processed food slightly reduces its overall score.
How to eat it
This habanero mint tuna is a convenient, ready-to-eat product, often consumed straight from the pouch or can. It's typically used as a quick lunch, a protein boost in salads, or as a component in wraps and sandwiches. The spicy and minty flavor profile makes it versatile for various culinary applications.
Pair with a large serving of fresh, non-starchy vegetables like spinach or bell peppers to add fiber and diverse micronutrients.
Use as a topping for whole-grain crackers or rice cakes for a balanced snack that combines protein with complex carbohydrates.
Incorporate into a salad with a light vinaigrette to create a complete and satisfying meal, ensuring a good mix of macronutrients.
Consider using half a pouch if you are mindful of sodium intake, especially if other meal components are also high in sodium.
Things to keep in mind
The ingredient list for SAFE CATCH WILD TUNA, HABANERO MINT includes spices (chili pepper, cayenne, habanero powder), which may be a concern for individuals sensitive to spicy foods or those with gastrointestinal sensitivities. While the product does not contain common allergens like milk, soy, or wheat, tuna itself is a common allergen (fish). Individuals with known fish allergies should avoid this product. The use of avocado oil and sunflower oil is generally well-tolerated. There are no artificial colors, flavors, or preservatives listed that would typically raise significant concerns for most consumers.
With a FoodScore of 60/100, this product is considered 'Good'. It is an excellent source of protein and Vitamin B12, and also provides iron and potassium. While it is a processed food (NOVA 3), its nutritional benefits, particularly its protein content, make it a reasonable choice for many diets.
How does SAFE CATCH WILD TUNA, HABANERO MINT compare to other tuna brands?
Compared to a plain canned tuna like Starkist Chunk Light Tuna in Water, this SAFE CATCH product offers a flavored and ready-to-eat option with added ingredients like avocado oil and spices. Nutritionally, both provide significant protein, but this SKU has a specific flavor profile and a slightly higher sodium content due to its seasoning. It also uses avocado oil, which is a different fat source than tuna packed in water.
What is 'organic coconut palm sugar' and how does it affect the product?
Organic coconut palm sugar is a sweetener derived from the sap of the coconut palm. In this product, it contributes 1.8g of added sugar per 100g. While it is a natural sugar, it is still an added sugar and should be consumed in moderation as part of a balanced diet, consistent with dietary guidelines.
What is a typical serving size for this tuna?
The declared serving size is 2 ounces (approximately 56g). This amount would provide about 14g of protein and 230mg of sodium. It's a convenient portion for a snack or to add to a meal. Consuming the entire 5-ounce pouch would provide a larger amount of protein and sodium, so consider your overall daily intake.
Can I use this tuna in cooking?
Yes, while designed for convenience, this tuna can be incorporated into various cooked dishes. Its habanero mint flavor makes it suitable for adding a spicy and fresh note to pasta dishes, rice bowls, or even as a topping for baked potatoes. Just be mindful of the existing seasoning when adding other spices.