STARKIST ALBACORE WHITE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its **high protein content** and minimal processing.
STARKIST ALBACORE WHITE TUNA IN WATER scores 70/100, indicating a good nutritional choice.
This product is a strong source of protein, providing 23.21g per 100g serving.
A notable concern is the sodium content at 321.43mg per 100g.
As a NOVA class 2 food, it is minimally processed compared to many packaged options.
It is a convenient option for adding protein to meals without significant added sugars.
Scores +38 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
321.43mg
14% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
STARKIST ALBACORE WHITE TUNA IN WATER achieves a FoodScore of 70 out of 100, placing it in the 'Good' category. This score is largely attributed to its significant protein contribution, providing 23.21g per 100g, which earns a bonus. The product also receives a bonus for its micronutrient profile, specifically its high Vitamin B12 content (54% DV per 100g). Furthermore, its classification as a NOVA class 2 food, meaning it is a processed culinary ingredient, contributes positively to its score by indicating minimal processing beyond basic preparation. The ingredient list, which includes white tuna, water, vegetable broth, salt, and pyrophosphate, does not contain added sugars or high levels of saturated or trans fats, avoiding common penalties. While the sodium content is 321.43mg per 100g, it does not incur a penalty at this level. Compared to a baseline of plain water or an unsweetened beverage, this tuna provides substantial nutritional value, particularly protein, making it a more nutrient-dense option.
Health benefits
What the nutrients in starkist albacore white tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
STARKIST ALBACORE WHITE TUNA IN WATER is an excellent source of lean protein, providing 23.21g per 100g. Protein is essential for muscle repair, growth, and overall satiety. Including this tuna in meals can help meet daily protein requirements, which is important for maintaining a healthy metabolism and supporting various bodily functions. Its lean nature means it contributes protein without significant amounts of saturated fat.
Rich in Vitamin B12
This product is notably rich in Vitamin B12, offering 54% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function and red blood cell formation, playing a vital role in energy metabolism. Regular consumption of foods high in B12, like STARKIST tuna, can help prevent deficiencies that may lead to fatigue and other neurological issues, supporting overall cellular health.
Minimally Processed Protein Option
Classified as a NOVA class 2 food, STARKIST ALBACORE WHITE TUNA IN WATER is considered a minimally processed culinary ingredient. This means it has undergone basic processing like canning, which preserves its nutritional value without adding excessive sugars, unhealthy fats, or artificial ingredients. Choosing minimally processed foods can contribute to a healthier dietary pattern by focusing on whole or close-to-whole food sources.
STARKIST ALBACORE WHITE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a versatile and convenient protein source, commonly used in sandwiches, salads, or as a quick meal component. A typical portion is often one can, which can vary in size but generally provides a good amount of protein for a single serving. It's a staple for quick lunches or when fresh protein isn't readily available.
Combine with fresh vegetables and a light vinaigrette for a nutrient-dense salad.
Use in wraps or sandwiches with whole-grain bread to increase fiber intake.
Incorporate into pasta dishes or casseroles as a lean protein booster.
Drain well before use to manage sodium content, especially if adding other salty ingredients.
Consider pairing with healthy fats like avocado to enhance satiety and nutrient absorption.
Things to keep in mind
The primary ingredient, white tuna, is a common allergen, and individuals with fish allergies should avoid this product. The ingredient list includes pyrophosphate, which is a food additive often used as an emulsifier or stabilizer. While generally recognized as safe by regulatory bodies, some individuals may prefer to limit intake of foods containing such additives. The sodium content of 321.43mg per 100g is moderate; however, those on sodium-restricted diets should account for this when planning meals, especially if consuming multiple servings or combining with other high-sodium foods. There are no other significant cautions regarding artificial sweeteners, colors, or high levels of saturated fat in this specific formulation.
STARKIST ALBACORE WHITE TUNA IN WATER scores 70/100 on FoodScore, indicating it is a good nutritional choice. It is an excellent source of protein (23.21g per 100g) and Vitamin B12 (54% DV). While it contains moderate sodium, it is free from added sugars and unhealthy fats, making it a valuable component of a balanced diet.
How does STARKIST ALBACORE WHITE TUNA IN WATER compare to other canned tuna brands?
Compared to other brands like Bumble Bee Albacore Tuna in Water, STARKIST offers a similar nutritional profile, focusing on lean protein. The main differences often lie in the specific additives like vegetable broth or pyrophosphate, and slight variations in sodium content. Always check the nutrition label for specific comparisons, especially for sodium and any added ingredients.
What is pyrophosphate in tuna?
Pyrophosphate is a food additive included in STARKIST ALBACORE WHITE TUNA IN WATER. It typically functions as a stabilizer or emulsifier, helping to maintain the texture and appearance of the tuna. It is generally considered safe for consumption in the amounts used in food products.
How much STARKIST ALBACORE WHITE TUNA IN WATER can I eat daily?
A typical serving size is 2 ounces, providing a good amount of protein. While tuna is nutritious, it's generally recommended to consume fish in moderation due to potential mercury levels, especially for albacore tuna. The FDA suggests 2-3 servings of fish per week for most adults, with albacore tuna being limited to one serving per week for pregnant women and young children.
Does this tuna contain mercury?
Albacore tuna, including STARKIST ALBACORE WHITE TUNA IN WATER, generally contains higher levels of mercury than 'light' tuna varieties. While the levels are usually safe for most adults in moderation, individuals with higher mercury sensitivity or those who are pregnant or breastfeeding should consult health guidelines for fish consumption.