STARKIST CHUNK LIGHT TUNA IN WATER, CHUNK LIGHT earns a FoodScore of 70/100 (Good), primarily driven by its **high protein content** and minimal processing.
This STARKIST product scores 70/100, indicating a good nutritional choice.
It provides 17.7g of protein per 100g, a significant amount for muscle support.
Sodium content is 318.58mg per 100g, which is a consideration for daily intake.
As a NOVA class 2 food, it is a minimally processed culinary ingredient.
This tuna can be a convenient source of protein in various meals.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
17.7g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
318.58mg
14% of Daily Value
+
What it brings to the table
Protein (17.7g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 70
STARKIST CHUNK LIGHT TUNA IN WATER, CHUNK LIGHT achieves a FoodScore of 70 out of 100, placing it in the 'Good' category. This score is largely attributed to its impressive protein content, providing 17.7 grams per 100g serving, which contributes a significant bonus to its overall score. The product also receives a bonus for being minimally processed, classified as NOVA 2, meaning it consists of culinary ingredients obtained directly from foods with minimal alteration. The presence of Vitamin B12 in substantial amounts (265% DV per 100g) further enhances its nutritional profile, adding another bonus. There are no penalties applied to this product, as it contains 0 grams of added sugar, 0 grams of saturated fat, and 0 grams of trans fat. While the sodium content at 318.58mg per 100g is notable, it does not trigger a penalty at this level. Compared to a baseline of plain water or an unsweetened beverage, STARKIST tuna offers substantial nutritional value, particularly in protein and Vitamin B12, making it a more nutrient-dense option.
Health benefits
What the nutrients in starkist chunk light tuna in water, chunk light actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna provides 17.7 grams of protein per 100g, making it an excellent source of this macronutrient. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including adequate protein in your diet can help with satiety and muscle maintenance. This product offers a convenient way to meet daily protein needs without significant fat or carbohydrate intake.
Rich in Vitamin B12
STARKIST CHUNK LIGHT TUNA IN WATER is exceptionally rich in Vitamin B12, delivering 265% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It plays a vital role in energy metabolism and can help prevent megaloblastic anemia. For individuals looking to increase their intake of this essential vitamin, especially those following vegetarian diets who may struggle to find non-animal sources, this tuna is a valuable option.
Minimally Processed Food Choice
Classified as NOVA 2, this product is considered a minimally processed culinary ingredient. This means it has undergone very little alteration from its natural state, primarily involving processes like canning with water and salt. Choosing minimally processed foods like this tuna can contribute to a diet rich in whole foods, which are generally associated with better health outcomes compared to highly processed alternatives. The ingredient list, including only "LIGHT TUNA, WATER, VEGETABLE BROTH, SALT," reflects this minimal processing.
STARKIST CHUNK LIGHT TUNA IN WATER, CHUNK LIGHT earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna like STARKIST CHUNK LIGHT TUNA IN WATER is a versatile and convenient pantry staple in many US households. It is commonly eaten directly from the can, mixed into salads, or used as a sandwich filling. A typical serving size is one can, drained, which provides a substantial amount of protein.
Combine drained tuna with chopped vegetables like celery and bell peppers, and a light vinaigrette for a nutrient-dense salad.
Use tuna as a protein boost in pasta dishes or casseroles, adding it towards the end of cooking to retain texture.
For a lower-sodium option, rinse the tuna under cold water before draining, which can help reduce some of the added salt.
Pair tuna with whole-grain crackers or bread to add dietary fiber and complex carbohydrates to your meal.
Consider using tuna in lettuce wraps with a squeeze of lemon and herbs for a light and refreshing meal.
Things to keep in mind
This STARKIST product contains sodium at 318.58mg per 100g. While not excessively high to trigger a penalty, individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes and overall daily sodium consumption. The ingredient list includes "SALT," which contributes to this sodium level. Tuna is a common allergen, and individuals with fish allergies should avoid this product. There are no artificial sweeteners, colors, or other common additives of concern in this specific formulation. As with all fish, pregnant women and young children should consult current guidelines regarding mercury levels in tuna, though light tuna generally has lower mercury content than albacore.
STARKIST CHUNK LIGHT TUNA IN WATER, CHUNK LIGHT scores 70/100, indicating it is a good choice. It is an excellent source of protein (17.7g per 100g) and very high in Vitamin B12 (265% DV). Its minimal processing (NOVA 2) also contributes to its positive nutritional profile. However, it does contain sodium, so moderation is key for those watching their intake.
How does STARKIST CHUNK LIGHT TUNA compare to other canned tuna brands?
Compared to other brands like Bumble Bee Chunk Light Tuna in Water, STARKIST's nutritional profile is generally similar, offering high protein and low fat. Differences often lie in sodium content or the inclusion of vegetable broth as an ingredient. Always check the specific nutrition label and ingredient list for the exact product you are considering, as formulations can vary.
What is the role of 'VEGETABLE BROTH' in this product?
The 'VEGETABLE BROTH' in STARKIST CHUNK LIGHT TUNA IN WATER is typically added for flavor and to help maintain the moisture and texture of the tuna. It is a common ingredient in canned tuna products and contributes minimally to the overall nutritional content, though it can add a small amount of natural sodium.
How much STARKIST CHUNK LIGHT TUNA can I eat daily?
A typical serving is one can, drained. While it's a good source of protein and B12, consider your overall dietary intake, especially for sodium. For most healthy adults, incorporating this tuna a few times a week as part of a varied diet is generally appropriate. Consult health guidelines regarding fish consumption and mercury levels if you have specific concerns.
Can I use STARKIST CHUNK LIGHT TUNA for weight management?
Yes, STARKIST CHUNK LIGHT TUNA can be a beneficial food for weight management due to its high protein content (17.7g per 100g) and relatively low calorie count (80 calories per 100g). Protein helps promote satiety, which can reduce overall calorie intake. Its low fat and zero added sugar also make it a lean protein choice.