STARKIST SOLID WHITE ALBACORE TUNA scores 56/100, a decent rating primarily driven by its significant protein content, balanced against its sodium level and processed nature.
This STARKIST product receives a FoodScore of 56/100, placing it in the decent category.
A key strength is its high protein content, providing 23.2g per 100g serving.
The primary concern is the sodium content, at 410.71mg per 100g.
It is a NOVA class 3 processed food, unlike a home-cooked version from whole ingredients.
This tuna provides 54% DV of Vitamin B12, a notable micronutrient contribution.
Scores +10 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
410.71mg
18% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Micronutrients (Vitamin B12)+2
−
What holds it back
Sodium (410.7mg)-1
Processed (NOVA 3)-5
Why it scores 56
STARKIST SOLID WHITE ALBACORE TUNA achieves a FoodScore of 56 out of 100. This score reflects a balance of its nutritional contributions and processing. The product receives a significant bonus for its high protein content, delivering 23.21g per 100g, which is a substantial amount for a single serving. It also gains points for its Vitamin B12 content, contributing 54% of the Daily Value. However, the score is tempered by several factors. A penalty is applied due to its sodium content, which is 410.71mg per 100g. Furthermore, as a NOVA class 3 processed food, it incurs a penalty, indicating it has undergone some processing beyond simple preparation. The ingredient list includes soybean oil and pyrophosphate, which are common in processed foods. Compared to a home-cooked version using whole ingredients, this STARKIST product offers convenience but with added ingredients and a higher sodium level.
Health benefits
What the nutrients in starkist solid white albacore tuna actually do for you, grounded in established dietary science.
Excellent Source of Protein
STARKIST SOLID WHITE ALBACORE TUNA is an excellent source of protein, providing 23.21g per 100g. Protein is essential for muscle repair, growth, and overall satiety, helping you feel full and satisfied after meals. Including adequate protein in your diet supports various bodily functions, including enzyme and hormone production. This product can be a convenient way to meet your daily protein needs, especially for individuals looking for lean protein options.
Good Source of Vitamin B12
This tuna product is a good source of Vitamin B12, offering 54% 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 maintaining a healthy nervous system. For individuals who may have difficulty obtaining enough B12 from other sources, such as those following vegetarian diets (though tuna is not vegetarian), this product can contribute meaningfully to their intake of this essential micronutrient.
Convenient and Versatile Meal Component
While not a direct nutrient benefit, the convenience of STARKIST SOLID WHITE ALBACORE TUNA offers a practical health advantage. Its ready-to-eat format makes it a quick option for adding protein to meals without extensive preparation. This can be particularly useful for busy individuals or those with limited cooking facilities, helping to prevent reliance on less nutritious fast food options. Its versatility allows it to be incorporated into various dishes, making it easier to maintain a balanced dietary pattern.
STARKIST SOLID WHITE ALBACORE TUNA scores 56/100, a decent rating primarily driven by its significant protein content, balanced against its sodium level and processed nature.
How to eat it
Canned tuna like STARKIST SOLID WHITE ALBACORE TUNA is a common pantry staple, often consumed as a quick lunch or dinner component. It's typically eaten cold, mixed into salads, sandwiches, or wraps. The standard serving size is 2 ounces, but many consumers might eat a whole can, which is closer to 5 ounces.
Pair with fiber-rich vegetables like leafy greens, bell peppers, or cucumbers to add volume and essential nutrients to your meal.
Consider mixing with plain Greek yogurt or avocado instead of mayonnaise to reduce saturated fat and increase beneficial fats or protein.
Use as a protein topping for whole-grain crackers or rice cakes for a quick, balanced snack.
Drain the soybean oil thoroughly before consumption to reduce overall fat intake, if desired.
Watch portion sizes, especially if consuming the entire can, to manage sodium intake effectively.
Things to keep in mind
The ingredient list for STARKIST SOLID WHITE ALBACORE TUNA includes soybean oil and pyrophosphate. Soybean oil is a common vegetable oil, and while it contributes to the product's fat content, it is generally recognized as safe. Pyrophosphate is a food additive often used as an emulsifier or stabilizer. While generally considered safe in the amounts used in food, some individuals with sensitive digestive systems might experience mild discomfort from certain additives, though this is not commonly reported for pyrophosphates. The product contains fish (tuna), which is a common allergen. Individuals with fish allergies should avoid this product. The sodium content is moderate, so those monitoring sodium intake for blood pressure management should consider this when incorporating it into their diet.
STARKIST Solid White Albacore Tuna is a decent nutritional choice, scoring 56/100. It's an excellent source of protein (23.21g per 100g) and Vitamin B12 (54% DV). However, it is a NOVA class 3 processed food and contains 410.71mg of sodium per 100g, which contributes to its overall score. It can be part of a balanced diet when consumed in moderation.
How does STARKIST Solid White Albacore Tuna compare to Bumble Bee Solid White Albacore Tuna?
Nutritional profiles can vary between brands. Generally, canned albacore tuna from brands like STARKIST and Bumble Bee will have similar macro and micronutrient compositions, including high protein and moderate sodium. Differences might arise in the type of oil used or specific additives. Always check the nutrition facts panel and ingredient list of the specific product for the most accurate comparison.
What is pyrophosphate in tuna?
Pyrophosphate, specifically sodium acid pyrophosphate, is an additive used in canned tuna. It functions as a stabilizer and emulsifier, helping to maintain the texture and appearance of the tuna. It is also used to prevent the formation of struvite crystals, which are harmless but can be mistaken for glass. It is generally recognized as safe for consumption.
What is a recommended portion size for STARKIST Solid White Albacore Tuna?
The declared serving size is 2 ounces (approximately 56g). This portion provides a good amount of protein and Vitamin B12. While consuming a whole can (typically around 5 ounces) is common, be mindful that this would increase your intake of sodium and fat proportionally. Adjust your portion based on your dietary goals and overall daily intake.
Can I eat STARKIST Solid White Albacore Tuna every day?
While STARKIST Solid White Albacore Tuna is a good source of protein and B12, consuming it daily should be considered in the context of your overall diet. Tuna, especially albacore, contains mercury, so moderation is key. The FDA recommends that adults can safely eat 2-3 servings of 'light' tuna per week, and 1 serving of 'albacore' tuna per week. Varying your protein sources is a good strategy for a balanced diet.