STARKIST SELECTS StarKist Solid White Albacore Tuna In Water
STARKIST SELECTS Solid White Albacore Tuna In Water earns a FoodScore of 72/100 (Good), primarily driven by its **high protein content** and **minimal processing**.
Nutrition data (per 100 g)
Source: USDA FoodData Central (FDC #2677993).
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water contains 115 kcal per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water contains 26.6 g of protein per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water contains 0.9 g of total fat per 100 g (0.0 g saturated).
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water contains 0 g of added sugar per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water provides 319 mg of sodium per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water provides 248 mg of potassium per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water provides 1 mg of iron per 100 g.
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water scores 72/100 on FoodScore (good).
STARKIST SELECTS StarKist Solid White Albacore Tuna In Water is classified as NOVA 2 (processed culinary ingredient).
This product scores 72/100, indicating a good nutritional choice.
A single serving provides 26.55g of protein, a significant amount.
Sodium content is 318.58mg per 100g, which is a moderate amount.
It is a NOVA class 2 food, meaning it is a processed culinary ingredient.
Provides 110% DV of Vitamin B12 and 10% DV of Vitamin D per 100g.
Scores +26 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
26.55g
53% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
318.58mg
14% of Daily Value
+
What it brings to the table
Protein (26.6g)+10
Micronutrients (Vitamin D, Vitamin B12)+4
Minimally processed (NOVA 2)+8
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 72
STARKIST SELECTS Solid White Albacore Tuna In Water achieves a FoodScore of 72 out of 100, placing it in the 'Good' category. This score is largely attributed to its robust protein content, providing 26.55g per 100g, which contributes a significant bonus. The product also receives bonus points for its micronutrient profile, specifically for delivering 110% DV of Vitamin B12 and 10% DV of Vitamin D per 100g. Furthermore, its classification as a NOVA class 2 food, indicating it is a minimally processed culinary ingredient, adds to its positive score. The ingredient list, consisting of WHITE TUNA, WATER, and SEA SALT, is straightforward with no added sugars or unhealthy fats, avoiding common penalties. Compared to a home-cooked version using whole ingredients, this product offers a similar nutritional profile without the need for extensive preparation, making it a convenient option. The sodium content at 318.58mg per 100g is moderate and does not incur a penalty at this level.
Health benefits
What the nutrients in starkist selects starkist solid white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This tuna is an excellent source of lean protein, providing 26.55g per 100g. Protein is essential for muscle repair, growth, and overall satiety, helping to keep you feeling full. Including sufficient protein in your diet can support various bodily functions and contribute to maintaining a healthy body composition. Its high protein content makes it a valuable component for meals and snacks, especially for individuals looking to increase their protein intake without adding significant fat or carbohydrates.
Rich in Vitamin B12
STARKIST SELECTS Solid White Albacore Tuna In Water is notably rich in Vitamin B12, offering 110% 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 help prevent certain types of anemia. For those who may struggle to get enough B12 from other sources, incorporating this tuna into their diet can be an effective way to meet their daily requirements and support overall neurological health.
Convenient and Minimally Processed
As a NOVA class 2 food, this tuna is considered a processed culinary ingredient, meaning it retains much of its original nutritional integrity with minimal alterations. The simple ingredient list of WHITE TUNA, WATER, and SEA SALT reflects this. It offers a highly convenient way to incorporate fish into your diet, providing a quick and easy protein source that requires no cooking. This makes it a practical option for busy individuals seeking nutritious meal components without extensive preparation.
STARKIST SELECTS Solid White Albacore Tuna In Water earns a FoodScore of 72/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna like STARKIST SELECTS is a versatile pantry staple, commonly used in sandwiches, salads, or as a quick protein addition to various dishes. A typical serving is one drained can, providing a substantial amount of protein for a meal or snack.
Combine with fresh vegetables and a light vinaigrette for a balanced salad.
Mix with Greek yogurt and herbs instead of mayonnaise for a lower-fat tuna salad.
Add to whole-wheat pasta with olive oil and cherry tomatoes for a quick and complete meal.
Use as a topping for crackers or rice cakes for a protein-rich snack.
Things to keep in mind
This product contains WHITE TUNA, which is a common allergen (fish). Individuals with fish allergies should avoid this product. The sodium content, at 318.58mg per 100g, is moderate. While not excessively high, those on sodium-restricted diets should consider this amount when planning their meals, especially if consuming multiple servings or pairing with other high-sodium foods. There are no artificial sweeteners, colors, or preservatives listed in the ingredients, making it a relatively clean option in terms of additives.
Is STARKIST SELECTS Solid White Albacore Tuna In Water healthy?
With a FoodScore of 72/100, this product is considered a good choice. It is an excellent source of protein (26.55g per 100g) and Vitamin B12 (110% DV). Its minimal processing and simple ingredient list also contribute to its positive nutritional profile.
How does STARKIST SELECTS compare to other canned tuna brands?
Compared to brands like Bumble Bee Solid White Albacore Tuna in Water, STARKIST SELECTS offers a similar nutritional profile in terms of protein and fat content. Differences often lie in sodium levels or the presence of added oils, so checking the nutrition label for specific comparisons is always recommended.
What is 'WHITE TUNA' and is it different from 'light tuna'?
WHITE TUNA, specifically Albacore, refers to a type of tuna with a lighter flesh and a milder flavor. 'Light tuna' typically refers to skipjack or yellowfin tuna, which have a darker flesh and a stronger flavor. Both are good sources of protein, but Albacore tuna generally has a higher mercury content than light tuna.
How much canned tuna is safe to eat daily?
Due to potential mercury content, particularly in Albacore tuna, it's generally recommended that adults consume no more than 2-3 servings of Albacore tuna per week. This allows for enjoying the nutritional benefits while minimizing mercury exposure. Pregnant women and young children should consult specific guidelines.
Can I use the water from the can?
The water in the can is primarily for preserving the tuna and contains some dissolved nutrients and salt. While it is safe to consume, most people drain it to reduce sodium intake and improve texture. It can be used as a base for sauces or to add moisture to dishes if you are not concerned about extra sodium.