STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER
STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER scores 70/100 (Good) due to its high protein content and minimal processing.
This product scores 70/100, indicating a good nutritional profile.
It provides 25g of protein per 100g serving, a significant strength.
With 61.96mg of sodium per 100g, it is a low-sodium option.
STARKIST SELECTS is a NOVA class 2 food, meaning it is minimally processed.
Consider pairing with vegetables or whole grains to enhance meal completeness.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
25g
50% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
61.96mg
3% of Daily Value
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What it brings to the table
Protein (25g)+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 SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER achieves a FoodScore of 70 out of 100, placing it in the 'Good' category. This score is primarily driven by its strong protein content, providing 25g per 100g, which contributes a significant bonus. The product also receives a bonus for its classification as NOVA class 2, indicating it is a processed culinary ingredient rather than an ultra-processed food, aligning with dietary guidelines that favor less processed options. Notably, the ingredient list is straightforward, containing only white meat tuna, water, and vegetable broth, with no added sugars, saturated fat, or trans fat. The sodium content is relatively low at 61.96mg per 100g. Micronutrient contributions include 45% DV for Vitamin B12, which adds a small bonus. Compared to a reference baseline of plain water or an unsweetened beverage, this tuna offers substantial macronutrient and micronutrient benefits, making it a more nutrient-dense choice.
Health benefits
What the nutrients in starkist selects, chunk white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST SELECTS product is an excellent source of protein, providing 25g 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 hunger and support muscle maintenance, particularly important for active individuals or those aiming for weight management. This makes it a valuable component for a balanced meal.
Low in Sodium and Fat
STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER is notably low in sodium, with only 61.96mg per 100g, and very low in total fat at 0.89g per 100g, with no saturated or trans fats. A diet low in sodium can contribute to maintaining healthy blood pressure levels, while limiting saturated and trans fats supports cardiovascular health. These characteristics make it a suitable option for individuals monitoring their intake of these nutrients.
Good Source of Vitamin B12
This tuna provides 45% DV of Vitamin B12 per 100g, making it a good contributor to daily B12 intake. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. It plays a key role in energy metabolism and overall neurological health. Including foods rich in Vitamin B12, like this tuna, can help ensure adequate intake, especially for those who may be at risk of deficiency.
STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER scores 70/100 (Good) due to its high protein content and minimal processing.
How to eat it
Canned tuna in water is a versatile pantry staple, commonly used in quick meals or as a protein boost. It's often eaten cold, mixed into salads, sandwiches, or wraps, or added to hot dishes like pasta or casseroles. A typical serving size is 2 ounces (about 56g).
Combine with chopped vegetables like celery, bell peppers, and onions, and a light vinaigrette for a nutrient-dense salad.
Use as a protein-rich filling for whole-wheat pita bread or lettuce wraps, paired with avocado for healthy fats.
Incorporate into pasta dishes or casseroles during the last few minutes of cooking to add flavor and protein without overcooking the tuna.
Drain thoroughly before use to reduce excess water and ensure better flavor integration with other ingredients.
Things to keep in mind
This product contains white meat tuna, which is a common allergen. Individuals with fish allergies should avoid this product. While the sodium content is low, those on extremely restricted sodium diets should still account for the 61.96mg per 100g. The ingredient list is minimal, with no artificial additives, colors, or preservatives of concern. As with all fish products, pregnant individuals or young children may wish to consult current guidelines regarding mercury content in albacore tuna, though this product's serving size and frequency of consumption are generally considered safe.
Is STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER healthy?
Yes, STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER is considered a healthy choice, scoring 70/100 on FoodScore. It is an excellent source of protein, low in fat and sodium, and provides a significant amount of Vitamin B12. Its minimal processing also contributes to its favorable nutritional profile.
How does STARKIST SELECTS compare to other canned tuna brands?
Compared to other brands like Bumble Bee or Chicken of the Sea, STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER generally offers a similar nutritional profile when comparing albacore tuna in water. The key differences often lie in specific sodium levels or the presence of added oils in other varieties. Always check the nutrition facts panel for direct comparisons.
What is 'vegetable broth' in the ingredient list?
The 'vegetable broth' in STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER is used to enhance flavor and moisture. It typically consists of water and various vegetable extracts, providing a subtle savory note without significantly altering the nutritional content or adding unwanted ingredients like excessive sodium or fats.
What is a recommended portion size for this tuna?
A recommended portion size for STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER is 2 ounces (56g), which is roughly half of a standard 5-ounce can. This amount provides a substantial 14g of protein and fits well within most dietary guidelines for a single meal or snack component.
Can I eat this tuna every day?
While STARKIST SELECTS, CHUNK WHITE ALBACORE TUNA IN WATER is nutritious, consuming it daily depends on your overall diet and individual health needs. Albacore tuna contains mercury, so it's generally recommended to vary your protein sources and moderate intake. Consult with a healthcare professional or dietitian for personalized dietary advice.