STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER scores 69/100 (Good) due to its high protein content and minimal processing, balanced against its sodium level.
This STARKIST product scores 69/100 (Good) on FoodScore.
It provides 21.4g of protein per 100g, a significant nutritional highlight.
The primary concern is its sodium content at 410.71mg per 100g.
As a NOVA class 2 food, it is considered a processed culinary ingredient.
This tuna can be a convenient protein source for meals and snacks.
Scores +37 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
21.43g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
410.71mg
18% of Daily Value
+
What it brings to the table
Protein (21.4g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (410.7mg)-1
Why it scores 69
STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER achieves a FoodScore of 69 out of 100, placing it in the 'Good' category. This score is primarily driven by its high protein content, providing 21.43g per 100g, which contributes a significant bonus to its overall score. The product also receives a bonus for being minimally processed, classified as NOVA class 2, indicating it's a processed culinary ingredient rather than an ultra-processed food. A notable micronutrient contribution comes from Vitamin B12, supplying 134% of the Daily Value per 100g. However, a penalty is applied due to its sodium content, which is 410.71mg per 100g. The ingredient list, including "LIGHT MEAT TUNA", "WATER", "VEGETABLE BROTH", and "SALT", reflects a relatively simple formulation. Compared to a reference baseline of plain water or an unsweetened beverage, this product offers substantial nutritional value, particularly protein, but also introduces a notable amount of sodium.
Health benefits
What the nutrients in starkist selects, chunk light tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna is an excellent source of protein, providing 21.43g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in your diet can help with muscle maintenance and recovery, making this a suitable option for active individuals or those looking to increase their protein intake without significant fat or carbohydrate contributions.
Rich in Vitamin B12
STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER is notably rich in Vitamin B12, offering 134% 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 be particularly important for individuals who may have limited dietary sources of this vitamin, such as some vegetarians or older adults.
Minimally Processed Protein Option
Categorized as a NOVA class 2 food, this tuna is considered a minimally processed culinary ingredient. This means it has undergone basic processing steps like canning, but largely retains its natural food matrix and nutritional integrity. Choosing minimally processed foods can be beneficial for overall dietary quality, as they typically contain fewer additives and provide nutrients in a more natural form compared to ultra-processed alternatives.
STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER scores 69/100 (Good) due to its high protein content and minimal processing, balanced against its sodium level.
How to eat it
Canned tuna in water is a versatile and convenient protein source commonly used in quick meals and snacks. It's often drained and flaked, then mixed into salads, sandwiches, or casseroles. A typical serving size is 2 ounces, which is about half a can.
Combine with fresh vegetables and a light vinaigrette for a balanced and quick salad.
Use as a protein base for tuna melts on whole-grain bread to add fiber and complex carbohydrates.
Mix with mashed avocado instead of mayonnaise for a creamy, healthier tuna salad with beneficial fats.
Incorporate into pasta dishes or rice bowls for an easy boost of lean protein.
Things to keep in mind
The primary caution for STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER is its sodium content, at 410.71mg per 100g. While this product does not contain common allergens like milk, soy, or wheat, individuals monitoring their sodium intake, such as those with hypertension, should be mindful of portion sizes or opt for lower-sodium alternatives. The ingredient "SALT" is explicitly listed, contributing to this level. There are no artificial sweeteners, colors, or preservatives of concern in this specific formulation.
Is STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER healthy?
This STARKIST tuna scores 69/100 (Good) on FoodScore. It is a lean protein source and rich in Vitamin B12, making it a nutritionally beneficial choice. However, its sodium content means it should be consumed in moderation, especially for those managing blood pressure.
How does STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER compare to other canned tuna brands?
Compared to other brands like Bumble Bee or Chicken of the Sea, STARKIST SELECTS, CHUNK LIGHT TUNA IN WATER offers a similar nutritional profile in terms of protein and fat when packed in water. Differences often lie in sodium levels and specific processing methods. Always check the nutrition label for sodium content to compare effectively.
What is 'VEGETABLE BROTH' in the ingredients?
The 'VEGETABLE BROTH' in the ingredient list is typically added for flavor and to help keep the tuna moist. It is a common ingredient in canned tuna products and generally consists of water and vegetable extracts. It contributes minimally to the overall nutritional profile but can add to the product's sodium level.
What is a reasonable portion size for this tuna?
A standard serving size is 2 ounces (56g), which provides about 12g of protein and 230mg of sodium. While a whole can (typically 5 ounces drained) provides more protein, it also significantly increases sodium intake. Consider your overall daily sodium limit when deciding on portion size.
Can I use this tuna for weight management?
Yes, this tuna can be a good option for weight management due to its high protein content (21.43g per 100g) and low fat (0.89g per 100g) and calorie count (88.93 per 100g). Protein helps with satiety, which can aid in controlling overall calorie intake. Pair it with vegetables and whole grains for a balanced, filling meal.
Is light meat tuna different from white meat tuna?
Yes, light meat tuna, like that used in STARKIST SELECTS, typically comes from skipjack or yellowfin tuna and has a darker, stronger flavor. White meat tuna, usually albacore, has a milder flavor and lighter color. Nutritionally, both are good protein sources, but light meat tuna often has lower mercury levels than albacore.