STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET, EXTRA VIRGIN OLIVE OIL AND LEMON DILL
STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET scores 51/100 (Decent), primarily due to its **ultra-processed nature** and **sodium content**, despite a notable protein contribution.
This STARKIST product received a FoodScore of 51/100 (Decent).
It provides a significant 23.21g of protein per 100g serving.
A key concern is its NOVA class 4 status, indicating it is ultra-processed.
With 446.43mg of sodium per 100g, it is higher in sodium than a home-cooked alternative.
This tuna can be a convenient protein source for quick meals or snacks.
Scores +5 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
446.43mg
19% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Micronutrients (Vitamin B12)+2
−
What holds it back
Sodium (446.4mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 51
STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET achieves a FoodScore of 51 out of 100, placing it in the 'Decent' category. The primary factor impacting its score negatively is its classification as NOVA class 4, indicating it is an ultra-processed food, which incurs a 10-point penalty. Additionally, the sodium content of 446.43mg per 100g contributes a minor penalty of 1 point. On the positive side, the product is a good source of protein, providing 23.21g per 100g, which earns a 10-point bonus. It also receives a 2-point bonus for its Vitamin B12 content, delivering 134% DV per 100g. The ingredient list includes partially hydrogenated soybean and cottonseed oil, which are sources of trans fats, although the product declares 0g trans fat per 100g. Compared to a home-cooked version using whole ingredients, this STARKIST product contains more additives and is higher in sodium, reflecting its convenience-oriented formulation.
Health benefits
What the nutrients in starkist extra virgin olive oil and lemon dill marinated tuna fillet, extra virgin olive oil and lemon dill actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna fillet provides 23.21g of protein per 100g, making it an excellent source of this macronutrient. Protein is essential for muscle repair, growth, and satiety, which can be beneficial for weight management and overall metabolic health. Including protein-rich foods like this tuna can help you feel fuller for longer, potentially reducing overall calorie intake throughout the day. It offers a convenient way to meet daily protein needs without extensive preparation.
Good Source of Vitamin B12
The product delivers 134% of the Daily Value for Vitamin B12 per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports energy metabolism and can help prevent megaloblastic anemia. For individuals who may have difficulty absorbing B12 from other sources, or those looking for a convenient way to boost their intake, this tuna can contribute significantly to their daily requirements.
Convenient Meal Component
While classified as ultra-processed, this tuna fillet offers a highly convenient option for quick meals. Its pre-marinated and ready-to-eat format reduces preparation time, making it suitable for busy schedules. It can serve as a protein base for salads, sandwiches, or as a standalone snack, providing a practical solution when access to fresh, whole ingredients or cooking facilities is limited. This convenience can help maintain consistent protein intake.
STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET scores 51/100 (Decent), primarily due to its ultra-processed nature and sodium content, despite a notable protein contribution.
How to eat it
This STARKIST tuna fillet is typically consumed as a quick meal component or snack. It's often eaten straight from the pouch, added to salads, or used in sandwiches. The 2 oz serving size is a common portion, but larger portions may be consumed depending on individual needs.
Pair with fresh vegetables and whole grains to add fiber and micronutrients, balancing the meal.
Consider using half a pouch as a snack to manage sodium intake, especially if consuming other high-sodium foods.
Drain any excess oil if you are monitoring fat intake, though the extra virgin olive oil contributes healthy fats.
Use as a protein boost in a large salad with a light vinaigrette to create a more balanced and filling meal.
Compare the sodium content to other tuna products, such as Bumble Bee Solid White Albacore in Water, to make informed choices.
Things to keep in mind
This product is classified as NOVA class 4, indicating it is ultra-processed. While it declares 0g trans fat, the ingredient list includes partially hydrogenated soybean and cottonseed oil, which are sources of trans fats, although in amounts small enough to be rounded to zero per serving according to FDA regulations. Individuals monitoring their intake of processed ingredients may wish to limit consumption. The sodium content of 446.43mg per 100g is moderate; those on a sodium-restricted diet should account for this when planning meals. The product contains fish (tuna), which is a common allergen.
Is STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET healthy?
This STARKIST product provides a significant amount of protein and Vitamin B12, which are beneficial nutrients. However, it is classified as ultra-processed (NOVA 4) and contains a moderate amount of sodium. While it can fit into a balanced diet, it's important to consider its processed nature and sodium content in the context of your overall intake.
How does STARKIST EXTRA VIRGIN OLIVE OIL AND LEMON DILL MARINATED TUNA FILLET compare to plain canned tuna?
Compared to plain canned tuna in water, this STARKIST product is pre-marinated with extra virgin olive oil and flavorings, which adds calories and fat. It also contains more ingredients, including partially hydrogenated oils. Plain canned tuna typically has fewer ingredients and can be lower in sodium if unsalted varieties are chosen, offering a less processed option.
What is 'partially hydrogenated soybean and cottonseed oil' in the ingredient list?
Partially hydrogenated oils are a source of trans fats, which are generally recommended to be limited in the diet due to their potential impact on heart health. Although this product declares 0g trans fat per serving, the presence of these oils indicates that trace amounts may be present. Consumers concerned about trans fat intake may prefer products without these ingredients.
What is a reasonable portion size for this tuna fillet?
The declared serving size is 2 oz (approximately 56g). This portion provides 12.9g of protein and 250mg of sodium. For most individuals, consuming one serving as part of a meal is appropriate. If you are aiming for a higher protein intake, you might consume the entire 100g pouch, but be mindful of the increased sodium intake.
Can this tuna be used in recipes?
Yes, this STARKIST tuna can be easily incorporated into various recipes. Its lemon dill flavor profile makes it suitable for salads, wraps, or mixed with pasta. It can also be flaked and added to rice bowls or used as a topping for crackers, offering a convenient way to add protein and flavor to dishes without much effort.