WILD SELECTIONS, SOLID LIGHT TUNA IN WATER earns a FoodScore of 68/100 (Good), primarily driven by its **high protein content** and **minimal processing**.
This product scores 68/100, indicating a good nutritional profile.
It provides 23.21g of protein per 100g, a significant nutritional strength.
Sodium content is 339.29mg per 100g, which is a consideration for daily intake.
As a NOVA class 2 food, it is minimally processed, similar to plain water or unsweetened beverages.
It is a convenient source of protein that can be easily incorporated into meals.
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
339.29mg
15% 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
WILD SELECTIONS, SOLID LIGHT TUNA IN WATER achieves a FoodScore of 68 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional attributes, particularly its high protein density. With 23.21g of protein per 100g, this product receives a substantial bonus in the FoodScore algorithm. The ingredient list, consisting of LIGHT TUNA, water, and salt, indicates a minimally processed food, categorized as NOVA class 2. This minimal processing also contributes positively to its score. There are no penalties applied to this product, as it contains 0g of added sugar, 0g of total fat, and no trans fat. While the sodium content is 339.29mg per 100g, it does not trigger a penalty at this level. Compared to a reference baseline of plain water or an unsweetened beverage, WILD SELECTIONS offers significant protein without added sugars or unhealthy fats, making it a nutritionally superior choice for satiety and muscle support.
Health benefits
What the nutrients in wild selections, solid light tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This WILD SELECTIONS product is an excellent source of protein, providing 23.21g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in your diet can help with muscle maintenance and growth, and contribute to feeling full, which can be beneficial for weight management. This makes it a valuable component for meals and snacks.
Minimally Processed Food Choice
Categorized as NOVA class 2, WILD SELECTIONS, SOLID LIGHT TUNA IN WATER is considered a minimally processed culinary ingredient. This means it has undergone little to no processing beyond basic preparation like canning. Consuming foods that are less processed generally aligns with dietary guidelines, as they typically retain more of their natural nutrients and fewer added ingredients. Choosing minimally processed foods can contribute to a healthier overall dietary pattern.
Low in Saturated and Trans Fats
This product contains 0g of saturated fat and 0g of trans fat per 100g, making it a lean protein source. Limiting intake of saturated and trans fats is a key recommendation for maintaining cardiovascular health. By choosing foods like this tuna that are naturally low in these fats, individuals can support healthy cholesterol levels and reduce the risk of heart disease. It offers a way to increase protein intake without adding undesirable fats.
WILD SELECTIONS, SOLID LIGHT TUNA IN WATER earns a FoodScore of 68/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna like WILD SELECTIONS, SOLID LIGHT TUNA IN WATER is a versatile and convenient pantry staple, commonly used for quick meals. It's often eaten as part of sandwiches, salads, or mixed into pasta dishes. A typical serving size is 2 ounces, which provides a good amount of protein.
Combine tuna with chopped vegetables like celery, bell peppers, and onions, and a light vinaigrette for a balanced salad.
Use tuna as a protein booster in whole-wheat pasta dishes or grain bowls to increase satiety and nutrient density.
Consider mixing tuna with mashed avocado instead of mayonnaise for a creamy, healthier alternative in sandwiches or wraps.
Drain the water thoroughly before use to manage the sodium content if you are monitoring your intake.
Things to keep in mind
The primary ingredient in this product is LIGHT TUNA, which is a common allergen. Individuals with fish allergies should avoid this product. While the sodium content of 339.29mg per 100g is not excessively high, those on sodium-restricted diets should account for it, especially if consuming larger portions or combining it with other high-sodium ingredients. The ingredient list is short and straightforward, containing no artificial sweeteners, colors, or preservatives that typically raise concerns. The product is generally safe for consumption across various populations, provided there are no fish allergies.
Is WILD SELECTIONS, SOLID LIGHT TUNA IN WATER healthy?
WILD SELECTIONS, SOLID LIGHT TUNA IN WATER scores 68/100, indicating it is a good nutritional choice. It is an excellent source of protein (23.21g per 100g) and is minimally processed. It contains no added sugar or unhealthy fats, making it a lean protein option for many diets.
How does WILD SELECTIONS compare to other canned tuna brands?
Compared to other canned tuna brands like StarKist Solid White Albacore Tuna in Water, WILD SELECTIONS Solid Light Tuna in Water often has a similar nutritional profile in terms of protein and fat content. The key differences usually lie in the type of tuna (light vs. albacore) and the sodium levels, which can vary between brands and product lines. Always check the nutrition facts label for specific comparisons.
What is 'LIGHT TUNA' in the ingredient list?
'LIGHT TUNA' typically refers to tuna species like skipjack or yellowfin, which have a lighter color and milder flavor compared to albacore tuna. Nutritionally, light tuna generally has lower mercury levels than albacore, making it a frequently recommended choice for regular consumption, especially for sensitive populations.
What is a recommended portion size for this tuna?
The declared serving size is 2 ounces (approximately 56g). This portion provides a significant amount of protein, around 13g. For most adults, one serving is appropriate for a snack or as part of a meal. If using it as the primary protein source in a meal, a larger portion, such as a whole can, might be consumed, which would increase the protein and sodium intake accordingly.
Can I eat this tuna every day?
Given its nutritional profile, including high protein and low fat, WILD SELECTIONS, SOLID LIGHT TUNA IN WATER can be part of a regular diet. However, due to potential concerns about mercury content in tuna, it's generally recommended to vary your protein sources. Light tuna typically has lower mercury levels than albacore, making it a better choice for more frequent consumption, but moderation and variety are still key.