Tunas in oil
Clover Leaf Flaked Light Tuna Lemon & Pepper
85 g
Score
- Ultra-processed
- Contains added sugars
- Contains seed oils
Why it scores 52
Clover Leaf Flaked Light Tuna Lemon & Pepper scores 52 out of 100 (Okay) under GoodSwap’s published rules. What moved the score most:
- minus 20 points Sugar: An added sugar. Strong
- minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
- plus 4 points Protein 21.2 g / 100 g: A good source of protein. Info
Every line of the math is on The Receipt below, with its evidence tier and sources.
Better canned tuna
-
Flaked Light Tuna Great Value Not ultra-processed · No added sugars Score 97 out of 100 , 45 points higher -
Chunk Light Tuna Chicken Of The Sea · 56 g Not ultra-processed · No added sugars Score 94 out of 100 , 42 points higher -
Chunk light tuna in water Northern Catch · 113 g Not ultra-processed · No added sugars Score 99 out of 100 , 47 points higher -
Chunk Light Tuna Starkist · 5 g/oz Not ultra-processed · No added sugars Score 93 out of 100 , 41 points higher -
Chunk Light Tuna in Oil Kroger · 56 g Not ultra-processed · No added sugars Score 94 out of 100 , 42 points higher
The same kind of product, at least 10 points higher, sold in the US. Never paid placements.
The Receipt
Flaked Light Tuna Lemon & Pepper
Ingredients
- Sugar minus 20 points
- Soybean oil minus 2.5 points
- Modified starch minus 2.5 points
- Guar gum minus 1.5 points
- Natural flavors minus 1.5 points
Processing
- Ultra-processed (NOVA 4) minus 18 points
- 3 kinds of ultra-processing markers minus 3 points
Nutrition per 100 g
- Salt 1 g / 100 g minus 3 points
- Protein 21.2 g / 100 g plus 4 points
100 − 48 = 52
Can’t score above 79. Contains sugar, an ingredient of high concern. [1][2][3]
Nutrition per 100 g
| Energy | 129 kcal |
|---|---|
| Fat | 4.7 g |
| Saturated fat | 0.6 g |
| Trans fat | 0 g |
| Carbohydrates | 1.2 g |
| Sugars | 1.2 g |
| Added sugars | 0 g |
| Protein | 21.2 g |
| Salt | 1 g |
Serving: 1 can (85 g)
Ingredients
- Skipjack tuna
- Water
- Soya oil
- Sugar (high concern)
- Black pepper
- Salt
- Lemon juice
- Citric (not recognized)
- Modified corn starch
- Vegetable broth
- Guar gum
- Lemon flavour
Label text, as published
Skipjack tuna, Water, Soya oil, Sugar, Black pepper, Salt, Lemon juice, Citric, Modified corn starch, Vegetable broth, Guar gum, Lemon flavour
Allergens and diets
Contains: Soy, Fish
- Not vegan
- Not vegetarian
- Palm-oil-free
Always check the package: recipes change.
Sources
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Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”
who.int
-
“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”
doi.org