WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL scores 78/100 (Very good) due to its high protein content and favorable fat profile. This product offers a convenient source of lean protein.
FoodScore: 78/100 (Very good) for this processed culinary ingredient (NOVA 2).
Provides 26.79g of protein per 100g, contributing significantly to daily needs.
Contains 321.43mg of sodium per 100g, which is a moderate amount.
Offers a healthy fat profile with 10.7g total fat and only 1.79g saturated fat per 100g.
Can be a quick addition to salads or sandwiches for a protein boost.
Scores +32 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
26.79g
54% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
321.43mg
14% of Daily Value
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What it brings to the table
Protein (26.8g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 78
WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL achieves a FoodScore of 78/100, placing it in the 'Very good' category. This score is primarily driven by its strong protein content, providing 26.79g per 100g, which is a significant contribution towards daily protein requirements. The product also benefits from a healthy fat profile, with 10.7g total fat and only 1.79g of saturated fat per 100g, largely due to the inclusion of olive oil. As a NOVA class 2 food, it is considered a processed culinary ingredient, meaning it consists of substances extracted directly from whole foods, which contributes positively to its score. There are no penalties for added sugar or unhealthy fats. While the sodium content is 321.43mg per 100g, this is within an acceptable range for a prepared product. Compared to a home-cooked version using whole ingredients, this product offers similar nutritional benefits for protein and fat, with the convenience of being ready-to-eat.
Health benefits
What the nutrients in wild selections, solid light tuna in olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
This WILD SELECTIONS tuna provides 26.79g of protein per 100g, making it an excellent source of lean protein. Protein is essential for muscle repair, growth, and overall body function. Including adequate protein in meals can also contribute to satiety, helping to manage appetite. This product can be a convenient way to meet protein needs, especially for individuals with busy schedules.
Favorable Fat Profile
The fat content in this product, primarily from olive oil, contributes to a favorable fat profile. With 10.7g total fat and only 1.79g saturated fat per 100g, it aligns with dietary recommendations for limiting saturated fat intake. Olive oil is known for its monounsaturated fatty acids, which are considered heart-healthy fats. This makes the product a good option for those looking to incorporate beneficial fats into their diet.
Minimally Processed Option
Classified as a NOVA class 2 food, WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL is considered a processed culinary ingredient. This means it has undergone minimal processing, primarily consisting of tuna, olive oil, and salt. Choosing minimally processed foods can be beneficial as they generally retain more of their original nutrient content and avoid the additives often found in ultra-processed items. This product offers a relatively simple ingredient list.
WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL scores 78/100 (Very good) due to its high protein content and favorable fat profile. This product offers a convenient source of lean protein.
How to eat it
Canned tuna is a versatile pantry staple, commonly consumed in the US as a quick meal or snack. It's often used in sandwiches, salads, or mixed into casseroles. A typical serving size is 2 ounces, which is about half a can.
Combine with fresh vegetables and a light vinaigrette for a balanced, high-protein salad.
Use as a filling for whole-wheat pita bread or lettuce wraps to create a quick and nutritious lunch.
Mix with mashed avocado instead of mayonnaise for a creamy, healthier tuna salad option.
Incorporate into pasta dishes or rice bowls for an added protein boost to your meal.
Serve alongside whole-grain crackers for a simple, protein-rich snack.
Things to keep in mind
This product contains tuna, which is a common allergen. Individuals with fish allergies should avoid this product. The sodium content is 321.43mg per 100g, which is a moderate amount. Those monitoring their sodium intake, such as individuals with high blood pressure, should be mindful of portion sizes and consider balancing it with lower-sodium foods throughout the day. The ingredient list is relatively short and free of common artificial additives or preservatives, making it a generally straightforward option from a caution perspective.
Is WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL healthy?
With a FoodScore of 78/100, WILD SELECTIONS, SOLID LIGHT TUNA IN OLIVE OIL is considered 'Very good'. It is a strong source of protein and contains healthy fats from olive oil. It can be a beneficial part of a balanced diet when consumed in appropriate portions.
How does WILD SELECTIONS compare to other canned tuna brands?
Compared to a generic brand of tuna in water, WILD SELECTIONS in olive oil will have a higher fat and calorie content due to the added oil. However, the olive oil also contributes beneficial monounsaturated fats. Brands like StarKist or Chicken of the Sea offer similar products, and their nutritional profiles would depend on whether they are packed in water or oil.
What is the significance of 'LIGHT TUNA' in the ingredient list?
Light tuna typically refers to tuna species like skipjack, which generally have a milder flavor and a lighter color compared to albacore (white) tuna. Nutritionally, light tuna often has a lower mercury content than albacore, making it a common choice for regular consumption.
What is a recommended portion size for this tuna?
The declared serving size is 2 ounces (approximately 56g). This portion provides about 11g of protein and 6g of fat. For most adults, one serving is a reasonable amount for a snack or as part of a larger meal, contributing to daily nutrient needs without excessive calories or sodium.
Can I store leftover tuna after opening the can?
Yes, if you have leftover tuna, it should be transferred from the can to an airtight container and refrigerated promptly. It is generally safe to consume within 1-2 days. Do not store opened tuna in the original can, as it can impart a metallic taste.