SUSTAINABLE SEAS, YELLOWFIN TUNA IN WATER scores a solid 68/100, primarily driven by its **high protein content** and minimal processing.
FoodScore: 68/100 (Good) for SUSTAINABLE SEAS Yellowfin Tuna in Water.
Provides 23.21g of protein per 100g, a significant nutritional benefit.
Contains 303.57mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 2, indicating it is a minimally processed culinary ingredient.
A convenient source of protein, suitable for various meal preparations.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
303.57mg
13% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
SUSTAINABLE SEAS, YELLOWFIN TUNA IN WATER achieves a FoodScore of 68/100, placing it in the 'Good' category. This score is largely attributed to its impressive protein content, providing 23.21g per 100g, which earns a significant bonus. The product's simple ingredient list, consisting only of YELLOWFIN TUNA and WATER, contributes to its NOVA class 2 rating, signifying it as a minimally processed culinary ingredient. This classification also adds a bonus to its overall score, reflecting its closeness to whole food. Unlike many processed foods, this SKU contains 0g of added sugar, 0g of total fat, and 0g of fiber, aligning well with dietary guidelines for limiting unhealthy fats and added sugars. While it provides 303.57mg of sodium per 100g, this amount is not excessive for a protein source and does not incur a penalty. Compared to a reference baseline of plain water or an unsweetened beverage, SUSTAINABLE SEAS offers substantial nutritional value, particularly its high-quality protein, making it a more nutrient-dense option.
Health benefits
What the nutrients in sustainable seas, yellowfin tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
SUSTAINABLE SEAS Yellowfin Tuna is an excellent source of lean protein, providing 23.21g per 100g. Protein is essential for muscle repair and growth, satiety, and overall body function. Including adequate protein in your diet can help manage weight by promoting fullness and supporting a healthy metabolism. This product offers a convenient way to meet daily protein needs without adding significant fat or carbohydrates.
Minimally Processed Food Choice
With an ingredient list of just YELLOWFIN TUNA and WATER, this product is classified as NOVA 2, indicating it is a minimally processed culinary ingredient. Choosing minimally processed foods like SUSTAINABLE SEAS can contribute to a healthier diet by reducing exposure to additives, excessive sugars, and unhealthy fats often found in highly processed items. This simplicity supports a diet focused on whole and less altered foods.
Supports Satiety and Weight Management
The high protein content in SUSTAINABLE SEAS Yellowfin Tuna can significantly contribute to feelings of fullness and satiety. This can be beneficial for individuals looking to manage their weight, as it may help reduce overall calorie intake by curbing hunger between meals. Incorporating this lean protein into meals can help create balanced and satisfying dishes that support long-term healthy eating habits.
SUSTAINABLE SEAS, YELLOWFIN TUNA IN WATER scores a solid 68/100, primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna, like SUSTAINABLE SEAS, is a versatile and convenient pantry staple. It's commonly eaten drained and flaked, often mixed with other ingredients for sandwiches, salads, or as a topping for crackers. A typical portion is often one can, which aligns with the serving size.
Combine with fresh vegetables and a light vinaigrette for a quick and nutritious salad.
Use as a protein boost in pasta dishes or casseroles, adding it towards the end of cooking to retain texture.
Mix with Greek yogurt and herbs instead of mayonnaise for a lower-fat tuna salad option.
Serve on whole-grain crackers or bread for a balanced snack or light meal, ensuring adequate fiber intake.
Things to keep in mind
This product contains only YELLOWFIN TUNA and WATER, making it a relatively clean option with few common cautions. Individuals with fish allergies should, of course, avoid this product. The sodium content of 303.57mg per 100g is moderate; those on very low-sodium diets should factor this into their daily intake. There are no artificial sweeteners, colors, or common emulsifiers to be concerned about. As with all tuna products, pregnant women and young children should consult with a healthcare provider regarding mercury intake recommendations for tuna, though yellowfin generally has lower mercury levels than albacore.
Is SUSTAINABLE SEAS Yellowfin Tuna in Water healthy?
Yes, SUSTAINABLE SEAS Yellowfin Tuna in Water is considered a healthy choice with a FoodScore of 68/100. It is an excellent source of protein (23.21g per 100g) and is minimally processed, containing only tuna and water. It has no added sugar or unhealthy fats, making it a nutrient-dense option.
How does SUSTAINABLE SEAS Yellowfin Tuna compare to other canned tuna brands?
Compared to other brands like StarKist or Bumble Bee, SUSTAINABLE SEAS Yellowfin Tuna in Water is comparable in its core nutritional profile, offering similar high protein and low fat. The primary difference often lies in sourcing and sustainability practices, which are not factored into the FoodScore. Always check the ingredient list for added oils or flavorings in other brands.
Does 'YELLOWFIN TUNA' mean it's high in mercury?
Yellowfin tuna generally has lower mercury levels compared to larger tuna species like albacore. However, all tuna contains some mercury. For most healthy adults, consuming yellowfin tuna in moderation is safe. Pregnant women and young children should consult health guidelines for specific recommendations on fish consumption.
What is a typical serving size for SUSTAINABLE SEAS Yellowfin Tuna?
The declared serving size is 2 ounces (56g). This amount provides a substantial 13g of protein. Many people consume an entire can, which would be approximately two servings, doubling the nutrient intake including protein and sodium.
Can I use this tuna for meal prepping?
Absolutely. SUSTAINABLE SEAS Yellowfin Tuna is an ideal ingredient for meal prepping due to its convenience, high protein content, and long shelf life. It can be easily incorporated into salads, wraps, or mixed with whole grains and vegetables for quick, nutritious meals throughout the week.