STARKIST SOLID WHITE ALBACORE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
This STARKIST product scores 70/100, indicating a good nutritional profile.
A significant strength is its high protein content, providing 21.4g per 100g.
The primary concern is the sodium content at 339.29mg per 100g.
It is a NOVA class 2 food, meaning it is a processed culinary ingredient.
Consider pairing with low-sodium foods to balance overall intake.
Scores +38 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
339.29mg
15% of Daily Value
+
What it brings to the table
Protein (21.4g)+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 SOLID WHITE ALBACORE TUNA IN WATER achieves a FoodScore of 70 out of 100, placing it in the 'Good' category. This score is largely attributed to its impressive protein content, providing 21.43g per 100g, which contributes a significant bonus to its score. The product also receives points for being a minimally processed food, classified as NOVA class 2, indicating that it is a processed culinary ingredient rather than an ultra-processed item. A notable micronutrient contribution comes from Vitamin B12, providing 45% of the Daily Value per 100g. While the product contains 339.29mg of sodium per 100g, which is a moderate amount, it does not incur a penalty within our scoring system at this level. There is no added sugar or saturated fat, which are positive attributes. Compared to a baseline of plain water or an unsweetened beverage, this STARKIST tuna offers substantial nutritional value, particularly in protein, making it a more nutrient-dense option. The inclusion of vegetable broth and salt contributes to its flavor profile and sodium content.
Health benefits
What the nutrients in starkist solid white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Lean Protein
This STARKIST tuna provides 21.43g of protein per 100g, making it an excellent source of lean protein. Protein is essential for muscle repair, growth, and satiety, helping you feel full and satisfied after meals. Incorporating high-protein foods like tuna can support weight management and overall metabolic health. This product offers a convenient and accessible way to meet daily protein requirements without significant fat intake.
Good Source of Vitamin B12
STARKIST SOLID WHITE ALBACORE TUNA IN WATER is a good source of Vitamin B12, contributing 45% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate B12 intake supports energy metabolism and can help prevent certain types of anemia. Including this tuna in your diet can help ensure you meet your needs for this vital micronutrient, particularly for those who may have limited dietary sources.
Minimally Processed Option
Classified as NOVA class 2, this tuna is considered a processed culinary ingredient. This means it has undergone minimal processing, primarily for preservation and convenience, without the addition of many ultra-processed ingredients. Choosing less processed foods generally aligns with dietary guidelines for promoting overall health. The simple ingredient list, including white tuna and water, reflects this minimal processing.
STARKIST SOLID WHITE ALBACORE TUNA IN WATER earns a FoodScore of 70/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Canned tuna is a versatile and convenient pantry staple, commonly consumed in sandwiches, salads, or as a quick protein addition to meals. A typical serving size is 2 ounces, which can be easily incorporated into various dishes.
Combine with fresh vegetables and a light vinaigrette for a nutrient-dense salad.
Use as a protein base for tuna melts, ensuring to choose whole-grain bread for added fiber.
Mix with mashed avocado instead of mayonnaise for a healthier tuna salad option.
Incorporate into pasta dishes or casseroles to boost the protein content of your meal.
Drain thoroughly before use to reduce excess sodium and water content.
Things to keep in mind
The primary caution for STARKIST SOLID WHITE ALBACORE TUNA IN WATER relates to its sodium content, which is 339.29mg per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with hypertension or kidney concerns, should factor this into their daily allowance. The ingredient list includes pyrophosphate, a food additive often used as a stabilizer or emulsifier. While generally recognized as safe by regulatory bodies, some individuals may prefer to limit foods containing such additives. As with all tuna products, there is a potential for mercury content, though albacore tuna generally has moderate levels. Pregnant women and young children should consult dietary guidelines regarding tuna consumption frequency.
Is STARKIST Solid White Albacore Tuna in Water healthy?
STARKIST Solid White Albacore Tuna in Water is a good source of protein (21.4g per 100g) and Vitamin B12 (45% DV). It is minimally processed and has no added sugar. Its FoodScore of 70/100 reflects these nutritional benefits, making it a healthy option for many diets.
How does STARKIST Solid White Albacore Tuna in Water compare to Bumble Bee Solid White Albacore Tuna in Water?
Compared to other brands like Bumble Bee Solid White Albacore Tuna in Water, STARKIST offers a similar nutritional profile as both are typically minimally processed, high in protein, and contain moderate sodium. Specific nutrient values can vary slightly between brands, so always check the nutrition facts label for direct comparison.
What is pyrophosphate in the ingredient list?
Pyrophosphate is a food additive used as a stabilizer, emulsifier, or leavening agent. In tuna, it can help maintain texture and color. It is generally considered safe for consumption by regulatory bodies, though some consumers prefer to avoid additives.
What is a recommended portion size for this tuna?
A recommended portion size for STARKIST Solid White Albacore Tuna in Water is 2 ounces (56g). This provides a significant amount of protein (approximately 12g) and can be easily incorporated into meals like salads or sandwiches to boost protein intake.
Can I eat this tuna every day?
While STARKIST Solid White Albacore Tuna in Water is a nutritious food, frequent consumption should consider mercury levels in albacore tuna. Dietary guidelines suggest varying protein sources. For specific recommendations, especially for vulnerable populations, consult a healthcare professional or official dietary guidelines.