STARKIST CHUNK WHITE ALBACORE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its **high protein content** and minimal processing.
STARKIST CHUNK WHITE ALBACORE TUNA IN WATER scores 70/100 (Good).
A 100g serving provides 19.64g of protein and 45% DV of Vitamin B12.
Sodium content is 321.43mg per 100g, which is moderate.
This product is a NOVA class 2, indicating it is a processed culinary ingredient.
It offers a convenient source of protein without added sugar.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
19.64g
39% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
321.43mg
14% of Daily Value
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What it brings to the table
Protein (19.6g)+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 CHUNK WHITE ALBACORE TUNA IN WATER achieves a FoodScore of 70/100, placing it in the 'Good' category. This score is largely attributed to its significant protein contribution, with 19.64g per 100g, which earns a substantial bonus. The product also receives a bonus for its micronutrient profile, specifically for providing 45% DV of Vitamin B12 per 100g. Its classification as NOVA class 2, a processed culinary ingredient, also contributes positively to the score, indicating it is minimally processed compared to many other packaged foods. The ingredient list is straightforward, primarily consisting of white tuna, water, and vegetable broth, with salt and pyrophosphate. There are no penalties for added sugar or saturated fat, as both are 0g per 100g. The sodium content at 321.43mg per 100g is moderate and does not incur a penalty. Compared to a baseline of plain water, this tuna offers a substantial nutritional upgrade, providing essential macronutrients and micronutrients.
Health benefits
What the nutrients in starkist chunk white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna is an excellent source of lean protein, providing 19.64g per 100g. Protein is crucial for muscle repair, growth, and overall satiety, helping to manage hunger throughout the day. Incorporating adequate protein into meals can support a healthy metabolism and contribute to maintaining lean body mass, especially when combined with physical activity. This makes it a valuable component for those looking to increase their protein intake without adding significant fat or carbohydrates.
Rich in Vitamin B12
STARKIST CHUNK WHITE ALBACORE TUNA IN WATER is notably rich in Vitamin B12, supplying 45% DV per 100g. Vitamin B12 is an essential nutrient for nerve function and the production of red blood cells, which carry oxygen throughout the body. Adequate B12 intake is important for energy metabolism and preventing certain types of anemia. Including foods like tuna in the diet can help ensure sufficient intake of this vital vitamin, particularly for individuals who may have higher needs or limited dietary sources.
Low in Fat and Calories
With only 0.89g of total fat and 88.93 calories per 100g, this tuna is a low-fat and low-calorie protein option. This makes it suitable for individuals monitoring their caloric intake or aiming to reduce dietary fat, especially saturated and trans fats, which are both 0g in this product. Its lean profile allows for versatility in meal preparation, enabling consumers to add healthy fats from other sources like avocado or olive oil, while still maintaining control over the overall nutritional composition of their meal.
STARKIST CHUNK WHITE ALBACORE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
STARKIST CHUNK WHITE ALBACORE TUNA IN WATER is commonly consumed as a quick protein source for lunches or light dinners. It's often used in sandwiches, salads, or mixed into casseroles. A typical serving size is 2 ounces, or about half a can, providing a convenient and versatile ingredient for various meals.
Combine with chopped vegetables and a vinaigrette for a nutrient-dense salad without heavy dressings.
Use as a protein base for lettuce wraps, adding avocado and a squeeze of lime for healthy fats and flavor.
Mix with plain Greek yogurt instead of mayonnaise for a lower-fat, higher-protein tuna salad.
Incorporate into pasta dishes or rice bowls for an easy way to boost protein content.
Drain thoroughly before use to reduce sodium content slightly and improve texture in recipes.
Things to keep in mind
The primary caution for this product relates to its sodium content, which is 321.43mg per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should consider this when incorporating it into their diet. The ingredient pyrophosphate is used as a stabilizer and is generally recognized as safe, but some individuals may prefer to limit foods containing such additives. As with all seafood, pregnant women and young children should be mindful of mercury levels, though albacore tuna generally has lower levels than some other large fish. This product contains fish, which is a common allergen.
Is STARKIST CHUNK WHITE ALBACORE TUNA IN WATER healthy?
Yes, STARKIST CHUNK WHITE ALBACORE TUNA IN WATER is considered a good choice with a FoodScore of 70/100. It's an excellent source of lean protein and Vitamin B12, and it's low in fat and calories. The primary consideration is its moderate sodium content, which should be factored into your daily intake.
How does STARKIST CHUNK WHITE ALBACORE TUNA IN WATER compare to other tuna brands?
Compared to brands like Bumble Bee or Chicken of the Sea chunk light tuna in water, STARKIST CHUNK WHITE ALBACORE TUNA IN WATER offers a similar nutritional profile in terms of protein and fat. The main differences often lie in the type of tuna (albacore vs. skipjack/light tuna) and minor variations in sodium or added ingredients like vegetable broth. Always check the nutrition facts panel for specific comparisons, as nutrient values can vary slightly between products.
What is pyrophosphate in tuna?
Pyrophosphate is a food additive used in some canned tuna products as a texturizer or stabilizer. It helps maintain the texture and moisture of the tuna, preventing it from becoming too dry or crumbly. It is generally considered safe for consumption by regulatory bodies.
How much STARKIST CHUNK WHITE ALBACORE TUNA IN WATER can I eat daily?
For most healthy adults, consuming a serving or two (2-4 ounces) of STARKIST CHUNK WHITE ALBACORE TUNA IN WATER a few times a week can be part of a balanced diet. Due to potential mercury levels in albacore tuna, it's generally recommended to moderate intake rather than consuming it daily. Consult dietary guidelines or a healthcare professional for personalized advice.
Can I use this tuna for meal prepping?
Yes, STARKIST CHUNK WHITE ALBACORE TUNA IN WATER is an excellent option for meal prepping. Its long shelf life and ready-to-eat format make it convenient for adding to salads, wraps, or grain bowls. It provides a lean protein source that can be easily incorporated into various make-ahead meals.