STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA, LEMON PEPPER earns a FoodScore of 56/100 (Decent), primarily driven by its **high protein content** balanced against its **moderate sodium level** and NOVA 3 classification.
This STARKIST tuna scores 56/100, placing it in the 'Decent' category.
A significant strength is its high protein content, providing 24.32g per 100g serving.
The primary concern is the sodium content, at 459.46mg per 100g.
Compared to a home-cooked tuna, this product is more processed (NOVA 3) and contains added ingredients.
It offers a convenient source of protein suitable for quick meals or snacks.
Scores +10 points above the prepared category average (46/100 across 1958 foods).
Fiber
0.7g
3% of Daily Value
Protein
24.32g
49% of Daily Value
Added sugar
0.48g
1% of Daily Value
Sodium
459.46mg
20% of Daily Value
+
What it brings to the table
Protein (24.3g)+10
Micronutrients (Vitamin B12)+2
−
What holds it back
Sodium (459.5mg)-1
Processed (NOVA 3)-5
Why it scores 56
STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA, LEMON PEPPER achieves a FoodScore of 56/100, reflecting a decent nutritional profile with some areas for consideration. The product receives a significant bonus for its high protein content, delivering 24.32g per 100g, which is a substantial contribution to daily protein needs. It also earns a bonus for its micronutrient profile, specifically for providing 135% DV of Vitamin B12. However, the score is tempered by penalties. The sodium content, at 459.46mg per 100g, incurs a penalty, indicating a moderately high sodium level for a single serving. Furthermore, as a NOVA class 3 product, it is considered processed, which results in a 5-point penalty. Ingredients like vegetable broth, sugar, and natural flavor contribute to its processed nature compared to plain tuna. While the added sugar content is low at 0.48g, the presence of sugar and salt as added ingredients distinguishes it from a simple, unseasoned tuna. Compared to a home-cooked version using whole ingredients, this STARKIST product offers convenience but with added processing and sodium.
Health benefits
What the nutrients in starkist lightly marinated premium chunk light tuna, lemon pepper actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna provides an excellent 24.32g of protein per 100g serving, making it a highly effective option for muscle maintenance and satiety. Protein is crucial for various bodily functions, including tissue repair and enzyme production. Incorporating this product into a meal can help you feel fuller for longer, potentially aiding in weight management by reducing overall calorie intake. Its high protein content makes it a valuable component for athletes or individuals looking to increase their protein intake without significant fat.
Rich in Vitamin B12
STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA is a significant source of Vitamin B12, providing 135% of the Daily Value per 100g. Vitamin B12 is essential for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports overall energy levels and cognitive health. This product can be particularly beneficial for individuals who may have difficulty obtaining enough B12 from other sources, such as those following vegetarian or vegan diets who supplement, or older adults with absorption issues.
Convenient and Low in Fat
This product offers a highly convenient and low-fat protein source with only 0.68g of total fat per 100g, and no saturated or trans fats. Its pouch packaging makes it easy to store and consume on the go, requiring no draining or cooking. This makes it an ideal option for quick lunches, post-workout snacks, or when access to cooking facilities is limited. The low-fat profile can be advantageous for individuals monitoring their fat intake or those looking for lean protein options.
STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA, LEMON PEPPER earns a FoodScore of 56/100 (Decent), primarily driven by its high protein content balanced against its moderate sodium level and NOVA 3 classification.
How to eat it
STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA, LEMON PEPPER is typically consumed as a quick, ready-to-eat protein source. It's often added to salads, sandwiches, or eaten directly from the pouch as a snack. The 1 POUCH serving size is convenient for individual portions.
Pair with fresh vegetables and whole grains to create a balanced meal, such as a tuna salad with mixed greens and whole-wheat crackers.
Use as a protein booster in pasta salads or wraps, complementing the lemon pepper flavor with fresh herbs.
Consider diluting the sodium impact by mixing it with unsalted ingredients like plain yogurt or avocado.
For a lighter meal, serve over a bed of spinach with a drizzle of olive oil and a squeeze of fresh lemon juice.
Things to keep in mind
The primary caution for this product relates to its sodium content, which is 459.46mg per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should be mindful of this amount, especially if consuming multiple servings or pairing with other high-sodium foods. The ingredient list includes natural flavor (including spice extractives and lemon oil), which is a broad term and may contain various components. While generally recognized as safe, some individuals with sensitivities to specific flavor compounds might want to exercise caution. This product contains tuna, which is a common allergen (fish).
Is STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA, LEMON PEPPER a healthy choice?
This STARKIST tuna is a decent choice, scoring 56/100. It's an excellent source of protein and Vitamin B12, which are beneficial nutrients. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium, so it's best consumed as part of a balanced diet.
How does STARKIST LIGHTLY MARINATED PREMIUM CHUNK LIGHT TUNA compare to Bumble Bee tuna?
Compared to a plain, unseasoned chunk light tuna from a brand like Bumble Bee, this STARKIST product has added ingredients like sugar, salt, and natural flavors. While it offers convenience and flavor, the plain versions typically have lower sodium and no added sugar, making them a less processed option if you prefer to season yourself.
What is 'natural flavor' in the ingredient list?
The term 'natural flavor' in the ingredient list, which includes spice extractives and lemon oil, refers to flavorings derived from natural sources. These are added to enhance the taste profile of the tuna. While natural, they are still processed components that contribute to the product's NOVA 3 classification.
How much of this tuna can I eat in a day?
A single pouch is a convenient serving size. While it's a good source of protein, consider the 459.46mg of sodium per 100g. If you consume multiple pouches, the sodium intake can add up quickly. It's best to moderate intake and balance it with other low-sodium foods throughout your day.
Can I use this tuna in recipes that call for fresh tuna?
This product can be used in many recipes where cooked tuna is suitable, such as tuna melts or casseroles. However, its lemon pepper seasoning and added ingredients mean it will impart a specific flavor profile. For recipes requiring a neutral tuna flavor, a plain, unseasoned canned or pouched tuna might be a more versatile choice.