SUSTAINABLESEAS Solid Albacore Tuna in Water scores 68/100 (Good), primarily driven by its **high protein content** and minimal processing.
This product achieved a FoodScore of 68/100, indicating a good nutritional profile.
A significant strength is its high protein content, providing 25g per 100g serving.
With only two ingredients, it is classified as NOVA class 2, meaning it is minimally processed.
Compared to plain water or unsweetened beverages, it offers substantial protein and micronutrients.
Consider the sodium content if you are monitoring your intake, at 106.96mg per 100g.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
25g
50% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
106.96mg
5% of Daily Value
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What it brings to the table
Protein (25g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
SUSTAINABLESEAS Solid Albacore Tuna in Water earns a FoodScore of 68 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional attributes, particularly its protein density and simple ingredient list. The product receives a significant bonus of +10 points for its high protein content, delivering 25 grams per 100g, which is a substantial amount for a single serving. Additionally, its classification as NOVA class 2, indicating it is a processed culinary ingredient, contributes an 8-point bonus, reflecting its minimal processing. The ingredient list, consisting solely of Albacore Tuna and Water, is straightforward and free from added sugars, unhealthy fats, or artificial additives. There are no penalties applied to this product, as it contains 0g of saturated fat, 0g of added sugar, and a moderate sodium level of 106.96mg per 100g. When compared to the reference baseline of plain water or an unsweetened beverage, SUSTAINABLESEAS offers a much more robust nutritional profile, providing essential macronutrients like protein without contributing undesirable components.
Health benefits
What the nutrients in sustainableseas, solid albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This SUSTAINABLESEAS product is an excellent source of protein, providing 25 grams per 100g serving. Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including sufficient protein in your diet can help manage hunger and support muscle maintenance, especially important for active individuals or those aiming for weight management. The protein in tuna is also a complete protein, meaning it contains all nine essential amino acids your body needs.
Minimally Processed Food Choice
With an ingredient list of just Albacore Tuna and Water, this product is considered minimally processed (NOVA class 2). Choosing minimally processed foods can contribute to a healthier dietary pattern by reducing exposure to additives, excessive sodium, and added sugars often found in highly processed items. This simplicity allows the inherent nutritional benefits of the tuna to be the primary focus, supporting a diet rich in whole or close-to-whole foods. It provides a clean protein option without unnecessary fillers.
Supports Satiety and Weight Management
The high protein content of SUSTAINABLESEAS Solid Albacore Tuna can significantly contribute to feelings of fullness and satiety. Protein takes longer to digest than carbohydrates, which can help reduce overall calorie intake by curbing hunger between meals. Incorporating this tuna into meals or snacks can be a strategic choice for individuals looking to manage their weight or prevent overeating, as it provides a nutrient-dense option that helps keep you satisfied.
SUSTAINABLESEAS Solid Albacore Tuna in Water scores 68/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna in water is a versatile pantry staple, commonly used in quick meals like sandwiches, salads, or mixed into pasta dishes. A typical portion is often one can, which is about 2-3 ounces drained, providing a convenient source of protein for lunch or dinner.
Combine with fresh vegetables and a light vinaigrette for a balanced salad.
Mix with Greek yogurt instead of mayonnaise for a higher protein tuna salad.
Use in wraps or lettuce cups with whole-grain crackers for a quick, satisfying snack.
Incorporate into pasta sauces or casseroles to boost the protein content of your meal.
Things to keep in mind
This product contains Albacore Tuna, which is a common allergen. Individuals with fish allergies should avoid this product. While the sodium content at 106.96mg per 100g is moderate, those on a strict low-sodium diet should account for it in their daily intake. There are no artificial colors, flavors, or preservatives listed in the ingredients, making it a relatively clean option. However, pregnant women and young children should be mindful of mercury levels in tuna, particularly albacore, and consume it in moderation according to FDA guidelines for fish consumption.
Is SUSTAINABLESEAS Solid Albacore Tuna in Water healthy?
Yes, with a FoodScore of 68/100, SUSTAINABLESEAS Solid Albacore Tuna in Water is considered a healthy food choice. It is an excellent source of protein (25g per 100g) and is minimally processed, containing only tuna and water. It has no added sugar, saturated fat, or trans fat, making it a nutrient-dense option.
How does SUSTAINABLESEAS compare to other canned tuna brands?
Compared to other canned tuna brands like StarKist or Bumble Bee, SUSTAINABLESEAS Solid Albacore Tuna in Water generally offers a similar nutritional profile in terms of protein and fat when packed in water. The primary difference often lies in sourcing and sustainability practices, which are not reflected in the FoodScore. Always check the ingredient list and nutrition facts of specific products for direct comparison.
What does 'Albacore Tuna' mean for my diet?
Albacore Tuna is a type of tuna known for its firm texture and mild flavor. Nutritionally, it's a lean protein source. However, albacore tuna tends to have higher mercury levels than lighter tuna varieties like skipjack or yellowfin. It's advisable to consume it in moderation, especially for vulnerable populations like pregnant women and young children, following recommended consumption guidelines.
What is a reasonable portion size for this tuna?
A typical serving size for SUSTAINABLESEAS Solid Albacore Tuna in Water is 2 ounces (56g) drained, which provides about 14g of protein. However, many people consume an entire 5-ounce can, which would provide approximately 35g of protein. Adjust your portion based on your individual protein needs and overall dietary goals, keeping in mind the mercury considerations for albacore tuna.
Can I eat this tuna every day?
While SUSTAINABLESEAS Solid Albacore Tuna in Water is a nutritious food, daily consumption of albacore tuna might lead to excessive mercury intake over time. The FDA recommends that adults consume albacore tuna no more than once a week. It's best to diversify your protein sources and include a variety of fish, poultry, legumes, and other options in your diet for optimal health and to minimize potential risks.