SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER earns a FoodScore of 67/100 (Good), primarily driven by its **high protein content** and **minimal processing**.
This product received a FoodScore of 67/100 (Good).
It provides 21.43g of protein per 100g serving, a significant nutritional highlight.
The primary concern is its sodium content at 392.86mg per 100g.
Compared to plain water, this tuna offers substantial protein and micronutrients.
Consider draining and rinsing to reduce sodium before consumption.
Scores +35 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
21.43g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
392.86mg
17% of Daily Value
+
What it brings to the table
Protein (21.4g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Sodium (392.9mg)-1
Why it scores 67
SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER achieves a FoodScore of 67 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile, particularly its high protein content. With 21.43g of protein per 100g, it receives a significant bonus in our scoring system. The product is also classified as NOVA class 2, indicating it is a minimally processed culinary ingredient, which contributes positively to its score. The ingredient list, consisting of SKIPJACK TUNA, WATER & SEA SALT, is straightforward and lacks common additives or added sugars. This absence of added sugars is a key factor, as many processed foods are penalized for their sugar content. However, the product does incur a penalty due to its sodium content, which is 392.86mg per 100g. While not excessively high, this amount is notable and contributes to the overall score. Compared to a baseline of plain water or an unsweetened beverage, this tuna offers substantial macronutrients, particularly protein, making it a more nutrient-dense option.
Health benefits
What the nutrients in sustainable seas solid light tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This SUSTAINABLE SEAS tuna is an excellent source of lean protein, providing 21.43g per 100g. Protein is essential for muscle repair, growth, and overall satiety, helping you feel full and satisfied after meals. Including adequate protein in your diet supports various bodily functions, from enzyme production to immune response. This makes it a valuable food for individuals looking to increase their protein intake without adding significant fat or carbohydrates.
Minimally Processed Food Choice
Classified as NOVA class 2, SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER is considered a minimally processed culinary ingredient. This means it has undergone little to no processing, retaining much of its natural nutritional integrity. Foods that are minimally processed generally contain fewer additives, preservatives, and artificial ingredients, aligning with dietary recommendations that emphasize whole and less-altered foods. The simple ingredient list of SKIPJACK TUNA, WATER & SEA SALT reflects this commitment to minimal processing.
Supports Satiety and Weight Management
The high protein content of this tuna can play a significant role in satiety and weight management. Protein is known to be more satiating than carbohydrates or fats, meaning it helps to reduce hunger and prevent overeating. Incorporating this tuna into meals can help individuals manage their calorie intake more effectively by promoting a feeling of fullness. This can be particularly beneficial for those aiming to maintain a healthy weight or reduce snacking between meals.
SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER earns a FoodScore of 67/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a versatile and convenient pantry staple, commonly consumed in the US as part of sandwiches, salads, or casseroles. A typical serving size is 2 ounces, which is about half a can. It's often used for quick meals or as a protein boost.
To reduce the sodium content, drain the water thoroughly and consider rinsing the tuna under cold water before use.
Pair with fiber-rich vegetables and whole grains, such as in a salad with mixed greens, bell peppers, and quinoa, to create a balanced meal.
Use this tuna as a lean protein source in wraps or lettuce cups instead of higher-fat deli meats.
For a creamier texture without excessive fat, mix with Greek yogurt or avocado instead of mayonnaise in tuna salad recipes.
Things to keep in mind
This product contains SKIPJACK TUNA, which is a common allergen. Individuals with fish allergies should avoid this product. While the sodium content of 392.86mg per 100g is not extremely high, those on a sodium-restricted diet should be mindful of portion sizes and consider draining and rinsing the tuna to reduce sodium further. There are no artificial sweeteners, colors, or preservatives listed in the ingredients, making it a relatively clean option in terms of additives. Overall, for most healthy individuals, this product presents no significant cautions beyond potential fish allergies and moderate sodium intake.
Is SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER healthy?
SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER is a nutritionally sound choice, earning a FoodScore of 67/100 (Good). Its primary health benefit is its high protein content (21.43g per 100g) and minimal processing. While it contains some sodium, it is free from added sugars and artificial ingredients, making it a good option for a balanced diet.
How does SUSTAINABLE SEAS compare to other canned tuna brands?
Compared to other popular brands like StarKist or Bumble Bee, SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER offers a similar nutritional profile in terms of protein and fat content. The key differentiator often lies in the sourcing and processing methods, which can influence taste and environmental impact. Always check the ingredient list and nutrition facts for specific comparisons.
What is the role of 'SEA SALT' in this product?
Sea salt is included in the SUSTAINABLE SEAS tuna primarily for flavor enhancement and preservation. It contributes to the product's overall sodium content, which is 392.86mg per 100g. For those monitoring sodium intake, draining and rinsing the tuna can help reduce the amount of salt consumed.
What is a recommended portion size for this tuna?
A recommended portion size for SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER is typically 2 ounces (about 56g), which is half of a standard 5-ounce can. This portion provides a good amount of protein without excessive calories or sodium. Adjust portion sizes based on your individual dietary needs and overall meal composition.
Can I eat this tuna every day?
While SUSTAINABLE SEAS SOLID LIGHT TUNA IN WATER is a healthy food, consuming it daily should be considered within the context of a varied diet. Tuna, especially light tuna, is generally low in mercury, but dietary guidelines often recommend diversifying protein sources. Incorporate other fish, poultry, legumes, and nuts for a broad range of nutrients.