STARKIST CHUNK LIGHT TUNA IN WATER, TUNA receives a FoodScore of 69/100 (Good), primarily driven by its **high protein content** and **minimal processing**, despite a notable sodium level.
This STARKIST product scores 69/100 (Good) on FoodScore.
It provides 22.97g of protein per 100g serving.
The sodium content is 405.41mg per 100g, contributing to a penalty.
Categorized as NOVA class 2, indicating it is a processed culinary ingredient.
A convenient source of protein that can be easily incorporated into meals.
Scores +37 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
22.97g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
405.41mg
18% of Daily Value
+
What it brings to the table
Protein (23.0g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (405.4mg)-1
Why it scores 69
STARKIST CHUNK LIGHT TUNA IN WATER, TUNA earns a FoodScore of 69/100, placing it in the 'Good' category. This score is largely influenced by its strong protein contribution, providing 22.97g per 100g, which garners a significant bonus. The product also receives a bonus for being minimally processed, falling into NOVA class 2, meaning it's a processed culinary ingredient rather than an ultra-processed food. A notable micronutrient bonus is awarded for its exceptionally high Vitamin B12 content, at 304% DV per 100g. However, the product incurs a penalty due to its sodium content, which is 405.41mg per 100g. While the ingredient list is relatively simple, containing LIGHT TUNA, water, vegetable broth, and salt, the added salt contributes to the sodium penalty. Compared to a baseline of plain water or an unsweetened beverage, this STARKIST product offers substantial nutritional value, particularly in protein, making it a more nutrient-dense option.
Health benefits
What the nutrients in starkist chunk light tuna in water, tuna actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 22.97g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like STARKIST tuna in your diet can help with satiety, potentially aiding in weight management, and is crucial for maintaining muscle mass, especially important for active individuals and older adults. It offers a convenient way to meet daily protein requirements.
Rich in Vitamin B12
STARKIST CHUNK LIGHT TUNA IN WATER is particularly rich in Vitamin B12, offering 304% of the Daily Value per 100g. Vitamin B12 is vital for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports energy metabolism and can help prevent megaloblastic anemia. For individuals who may struggle to get enough B12 from other sources, such as some vegetarians or older adults, this tuna can be a significant dietary contributor.
Minimally Processed Protein Source
Classified as a NOVA class 2 food, this tuna is considered a minimally processed culinary ingredient. This means it has undergone minor processing, primarily for preservation and convenience, without the addition of many industrial ingredients. Choosing minimally processed foods can be beneficial as they generally retain more of their natural nutrient profile and are less likely to contain high levels of added sugars, unhealthy fats, or artificial additives often found in ultra-processed options.
STARKIST CHUNK LIGHT TUNA IN WATER, TUNA receives a FoodScore of 69/100 (Good), primarily driven by its high protein content and minimal processing, despite a notable sodium level.
How to eat it
STARKIST CHUNK LIGHT TUNA IN WATER is a versatile and convenient protein source, commonly eaten directly from the pouch, in sandwiches, or mixed into salads. A typical portion is one pouch, which can easily be incorporated into various meals for a quick protein boost.
Combine with fresh vegetables and a light vinaigrette for a balanced, low-calorie salad.
Use as a filling for whole-grain bread or wraps to create a nutrient-dense sandwich.
Mix with Greek yogurt and herbs instead of mayonnaise for a lower-fat, higher-protein tuna salad.
Add to pasta dishes or casseroles to increase the protein content of your meal.
Things to keep in mind
The primary caution for this STARKIST product is its sodium content, at 405.41mg per 100g. While not excessively high for a single serving, individuals monitoring their sodium intake, particularly those with high blood pressure or at risk for cardiovascular disease, should be mindful of this. The ingredient list includes salt, which contributes to this level. There are no artificial sweeteners, colors, or common allergens beyond fish declared. As with all tuna products, there's a general concern about mercury levels; however, light tuna typically has lower mercury content than albacore tuna, making it a generally safer choice for regular consumption.
This STARKIST product scores 69/100 (Good) on FoodScore. It is a lean protein source and rich in Vitamin B12. While it contains a moderate amount of sodium, it can be a healthy addition to a balanced diet, especially when paired with low-sodium foods.
How does STARKIST CHUNK LIGHT TUNA IN WATER compare to other tuna brands?
Compared to other brands like Bumble Bee or Chicken of the Sea, STARKIST CHUNK LIGHT TUNA IN WATER offers a similar nutritional profile in terms of protein and fat content. Differences often lie in sodium levels or the type of packing liquid (water vs. oil). Always check the nutrition label for specific comparisons.
What is 'vegetable broth' in the ingredient list?
The 'vegetable broth' in the ingredient list is likely used to enhance flavor and moisture. It typically consists of water and various vegetable extracts, contributing minimally to the overall nutritional profile but can add to the product's savory taste.
How much STARKIST CHUNK LIGHT TUNA IN WATER can I eat daily?
For most healthy adults, consuming a serving of light tuna a few times a week is generally considered safe. Due to its sodium content, frequent daily consumption might contribute to exceeding recommended daily sodium limits. It's best to vary your protein sources.
Does this tuna contain mercury?
All fish contain some level of mercury. However, chunk light tuna, typically made from skipjack tuna, generally has lower mercury levels than albacore (white) tuna. The FDA and EPA provide guidelines for safe fish consumption, recommending light tuna as a 'good choice' for most populations.