STARKIST CHUNK LIGHT TUNA IN WATER, CHUNK LIGHT IN WATER
STARKIST CHUNK LIGHT TUNA IN WATER earns a FoodScore of 69/100 (Good), primarily driven by its **high protein content** and minimal processing.
This product scores 69/100, indicating a good nutritional choice.
A 100g serving provides 22.35g of protein, a significant nutritional strength.
The primary concern is the sodium content at 388.24mg per 100g.
It is a NOVA class 2 food, meaning it is a processed culinary ingredient.
Consider rinsing to reduce sodium, especially if consuming frequently.
Scores +37 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
22.35g
45% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
388.24mg
17% of Daily Value
+
What it brings to the table
Protein (22.4g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (388.2mg)-1
Why it scores 69
STARKIST CHUNK LIGHT TUNA IN WATER achieves a FoodScore of 69 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional profile, particularly its protein content. The product receives a significant bonus of +10 points for providing 22.35g of protein per 100g, making it an excellent source of this macronutrient. Additionally, it gains +2 points for its micronutrient contribution, specifically for Vitamin B12, which is present at 294% DV per 100g. The fact that it is a NOVA class 2 food, categorized as a processed culinary ingredient, also contributes a +8 bonus, indicating it is minimally processed compared to ultra-processed foods. The main detractor from its score is the sodium content, at 388.24mg per 100g, which incurs a -1 penalty. Compared to a baseline of plain water or an unsweetened beverage, STARKIST offers substantial protein and micronutrients, making it a more nutrient-dense option for satiety and essential nutrient intake. The ingredient list, including LIGHT TUNA, water, vegetable broth, and salt, reflects its straightforward composition.
Health benefits
What the nutrients in starkist chunk light tuna in water, chunk light in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST product is an excellent source of lean protein, providing 22.35g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in meals can help manage appetite and contribute to maintaining muscle mass, especially important for active individuals or those managing weight. The protein in tuna is also a complete protein, meaning it contains all nine essential amino acids your body needs.
Rich in Vitamin B12
STARKIST CHUNK LIGHT TUNA IN WATER is exceptionally rich in Vitamin B12, offering 294% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports overall energy metabolism and can help prevent megaloblastic anemia. This makes tuna a valuable food for individuals looking to boost their intake of this vital nutrient, particularly those who may have dietary restrictions or absorption issues.
Minimally Processed Option
Categorized as a NOVA class 2 food, this tuna is considered a processed culinary ingredient. This means it has undergone minimal processing, primarily for preservation and convenience, without the addition of many industrial ingredients. Choosing minimally processed foods like this can be beneficial as they generally retain more of their original nutrient content and are less likely to contain high levels of added sugars, unhealthy fats, or artificial additives often found in ultra-processed items. Its simple ingredient list supports this classification.
STARKIST CHUNK LIGHT TUNA IN WATER earns a FoodScore of 69/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a versatile pantry staple often consumed as part of sandwiches, salads, or casseroles. A typical serving size is 3 ounces, which is roughly half a standard 5-ounce can. It's a convenient way to add protein to meals without extensive preparation.
Combine with chopped vegetables and a light vinaigrette for a quick, nutrient-dense salad.
Use in wraps or lettuce cups instead of bread to reduce carbohydrate intake.
Rinse the tuna under cold water before eating to reduce some of the sodium content.
Mix with Greek yogurt and herbs for a creamier, lower-fat tuna salad alternative to mayonnaise.
Things to keep in mind
The primary caution for STARKIST CHUNK LIGHT TUNA IN WATER is its sodium content, at 388.24mg per 100g. While not excessively high for an occasional food, regular consumption could contribute significantly to daily sodium intake, which is a concern for individuals monitoring blood pressure or those advised to follow a low-sodium diet. The ingredient salt is listed, contributing to this level. There are no artificial sweeteners, colors, or common allergens beyond fish (tuna) in this specific product. As with all fish, pregnant women and young children should be mindful of mercury levels, though light tuna generally has lower levels than albacore. For most healthy adults, consuming this product in moderation is not associated with significant risks.
With a FoodScore of 69/100, STARKIST CHUNK LIGHT TUNA IN WATER is considered a good choice. It is an excellent source of protein and Vitamin B12, and it is minimally processed. Its primary drawback is its sodium content, which can be managed by rinsing the tuna before consumption.
How does STARKIST CHUNK LIGHT TUNA IN WATER compare to other canned tunas?
Compared to other canned tunas, such as Bumble Bee Chunk Light Tuna in Water, STARKIST is nutritionally similar in terms of protein and fat content. However, specific sodium levels can vary between brands and product lines. Always check the nutrition label for the exact sodium content if you are monitoring your intake.
What is 'vegetable broth' in the ingredient list?
The 'vegetable broth' in STARKIST CHUNK LIGHT TUNA IN WATER is typically added for flavor and moisture. It is a common ingredient in canned seafood products and generally consists of water and vegetable extracts. It contributes minimally to the overall nutritional profile but can enhance the taste.
How much STARKIST CHUNK LIGHT TUNA IN WATER can I eat daily?
A typical serving is 3 ounces (about 85g). While it's a good source of protein, daily intake should be balanced with other protein sources and consider the sodium content. For most healthy adults, consuming a few servings per week is generally fine, but those with specific dietary needs should consult a healthcare professional.
Does this tuna contain mercury?
All fish contain some level of mercury. Light tuna, like that used in STARKIST CHUNK LIGHT TUNA IN WATER, generally contains lower levels of mercury compared to albacore tuna. The FDA advises that adults can safely consume 2-3 servings of light tuna per week as part of a balanced diet.