WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL
WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL scores 74/100 (Good). Its high protein content and favorable fat profile are key drivers, balanced by its sodium level.
This product earns a FoodScore of 74/100, placing it in the 'Good' category.
A serving provides 22.35g of protein per 100g, a significant nutritional highlight.
The sodium content at 352.94mg per 100g contributes a minor penalty to its score.
Classified as NOVA 2, it is a processed culinary ingredient, similar to a home-cooked version.
This tuna is a convenient option for adding protein to salads or sandwiches.
Scores +28 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
22.35g
45% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
352.94mg
15% of Daily Value
+
What it brings to the table
Protein (22.4g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Saturated fat (4.7g)-3
Sodium (352.9mg)-1
Why it scores 74
WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL achieves a FoodScore of 74 out of 100, indicating a 'Good' nutritional profile. This score is primarily driven by its robust protein content, providing 22.35g per 100g, which earns a significant bonus. The use of organic extra virgin olive oil contributes to a healthy fat profile, also receiving a bonus, as it contains beneficial monounsaturated fats. Being classified as NOVA 2, a processed culinary ingredient, means it undergoes minimal processing, similar to how a home cook might prepare tuna with oil and salt, which adds an additional bonus. However, the product incurs minor penalties due to its saturated fat content of 4.71g per 100g and a sodium level of 352.94mg per 100g. Compared to a home-cooked version using whole ingredients, this WILD PLANET product offers a similar nutritional composition, particularly in its macronutrient balance, with the convenience of being pre-prepared. The ingredient list is straightforward, containing only albacore tuna, organic extra virgin olive oil, and sea salt, without any added sugars or artificial ingredients.
Health benefits
What the nutrients in wild planet albacore wild tuna in extra virgin olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 22.35g per 100g serving. Protein is essential for muscle repair and growth, satiety, and overall body function. Including adequate protein in your diet can help manage hunger and support a healthy metabolism. The albacore tuna in this product offers a complete protein source, meaning it contains all nine essential amino acids your body needs.
Healthy Fat Profile
The inclusion of organic extra virgin olive oil contributes to a favorable fat profile. Extra virgin olive oil is rich in monounsaturated fatty acids, which are known to support cardiovascular health. While the product contains 4.71g of saturated fat per 100g, the overall fat composition, dominated by healthy fats from the olive oil, makes it a better choice compared to products high in less beneficial fats. These fats also aid in the absorption of fat-soluble vitamins.
Minimally Processed Option
With a NOVA class of 2, this product is considered a minimally processed culinary ingredient. This means it consists of food items that have undergone basic processing methods like canning, which do not significantly alter their nutritional integrity. Choosing minimally processed foods can contribute to a diet that is closer to whole, unprocessed foods, supporting overall dietary quality and reducing exposure to additives often found in ultra-processed items.
WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL scores 74/100 (Good). Its high protein content and favorable fat profile are key drivers, balanced by its sodium level.
How to eat it
Canned tuna in olive oil is a versatile pantry staple, commonly used for quick meals. It's often eaten straight from the can, mixed into salads, or used as a sandwich filling. A typical serving size is 3 ounces, which is about half a can for many standard sizes.
Pair with fiber-rich vegetables like leafy greens or bell peppers to enhance nutrient intake and satiety.
Use as a protein base for a Mediterranean-style salad with olives, tomatoes, and a light vinaigrette.
Incorporate into whole-wheat pasta dishes or wraps for a convenient and balanced meal.
Consider draining some of the oil if you are monitoring fat intake, though the extra virgin olive oil provides beneficial fats.
Things to keep in mind
This product contains albacore tuna, which is a common allergen (fish). Individuals with fish allergies should avoid this product. While the sodium content (352.94mg per 100g) is not excessively high, those on a sodium-restricted diet should account for it, especially if consuming multiple servings or pairing with other high-sodium foods. There are no artificial additives, colors, or preservatives in the ingredient list, making it a relatively clean option. The product is generally safe for most populations, with no specific interactions or contraindications noted beyond fish allergies.
Is WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL healthy?
Yes, this WILD PLANET tuna is considered a healthy option, scoring 74/100. It is an excellent source of protein and contains healthy fats from organic extra virgin olive oil. Its minimal processing also contributes to its positive nutritional profile, making it a good choice for a balanced diet.
How does WILD PLANET compare to other canned tuna brands?
Compared to some other canned tuna brands, especially those packed in water or less beneficial oils, WILD PLANET ALBACORE WILD TUNA IN EXTRA VIRGIN OLIVE OIL stands out due to its use of extra virgin olive oil and its simple ingredient list. For example, while Starkist Chunk Light Tuna in Water offers lower fat, it lacks the beneficial fats from olive oil present in this WILD PLANET product.
What is the significance of 'ALBACORE TUNA' in the ingredient list?
Albacore tuna is a specific species of tuna known for its firm texture and mild flavor. Nutritionally, it is a good source of lean protein. The ingredient list specifies albacore tuna, ensuring consumers know the exact type of fish they are consuming, which can be relevant for taste preferences and mercury concerns.
What is a recommended portion size for this tuna?
A recommended serving size is 3 ounces (approximately 85g), which provides 22.35g of protein. This portion can easily fit into a meal, such as a salad or sandwich, contributing significantly to your daily protein intake without excessive calories or sodium when consumed as part of a balanced diet.
Can I use the oil from the can?
Yes, the organic extra virgin olive oil in the can is safe and can be used. It contributes healthy monounsaturated fats and flavor to your meal. You can incorporate it into salad dressings, use it to moisten sandwiches, or mix it with the tuna for added richness and nutritional benefits.