STARKIST Albacore White Tuna in Water scores 70/100 (Good) due to its significant protein content and minimal processing.
This STARKIST product earns a FoodScore of 70/100, indicating a good nutritional profile.
A serving provides 21.6g of protein, contributing to satiety and muscle maintenance.
The sodium content is 324.32mg per 100g, which is a consideration for those monitoring intake.
Classified as NOVA 2, it is a minimally processed culinary ingredient.
This tuna can be a convenient protein source for quick meals or snacks.
Scores +38 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
21.62g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
324.32mg
14% of Daily Value
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What it brings to the table
Protein (21.6g)+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 Albacore White Tuna in Water achieves a FoodScore of 70 out of 100, primarily driven by its strong protein contribution and minimal processing. Per 100g, this product delivers 21.62g of protein, which is a significant amount and earns a substantial bonus in the FoodScore system. It also receives a bonus for being minimally processed, classified as NOVA 2, meaning it consists of processed culinary ingredients like tuna and water with minor additions. The product contains 0g of added sugar and 0g of fiber, aligning with a healthy dietary pattern. While it contains 324.32mg of sodium per 100g, this amount is within acceptable limits for a protein source and does not incur a penalty. The presence of Vitamin B12 at 51% DV also contributes positively to its micronutrient profile. Compared to a reference baseline of plain water, this tuna offers substantial nutritional value, particularly as a protein source, without undesirable components like high added sugars or unhealthy fats.
Health benefits
What the nutrients in starkist, albacore albacore white 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 21.62g per 100g. Protein is essential for muscle repair and growth, hormone production, and overall bodily function. Including adequate protein in meals can help promote satiety, which may assist with weight management. The high protein content makes this a valuable component for individuals looking to increase their protein intake without adding significant fat or carbohydrates.
Good Source of Vitamin B12
STARKIST Albacore White Tuna in Water provides 51% of the Daily Value for Vitamin B12 per 100g. Vitamin B12 is crucial for nerve function, red blood cell formation, and DNA synthesis. Adequate intake of B12 supports energy metabolism and can help prevent certain types of anemia. For those seeking to boost their intake of this essential vitamin, this tuna offers a convenient and bioavailable source.
Minimally Processed Protein Option
As a NOVA 2 classified food, this tuna is considered a minimally processed culinary ingredient. This means it has undergone minimal alteration from its natural state, primarily involving canning with water and a few stabilizers like vegetable broth and salt. Choosing minimally processed foods generally aligns with dietary guidelines that emphasize whole or less-processed options, contributing to a diet rich in inherent nutrients rather than added components.
STARKIST Albacore White Tuna in Water scores 70/100 (Good) due to its significant protein content and minimal processing.
How to eat it
Canned tuna is a versatile and convenient protein source commonly used in quick meals. A typical serving size is 2.6 ounces, often consumed as part of a sandwich, salad, or casserole. It's a pantry staple for many, offering a quick way to add protein.
Combine with fresh vegetables and a light vinaigrette for a balanced, high-protein salad.
Use as a filling for whole-wheat pita bread or lettuce wraps to create a quick and nutritious lunch.
Incorporate into pasta dishes or casseroles to boost the protein content of your meal.
Drain thoroughly before use to reduce the sodium content slightly and improve texture.
Things to keep in mind
This product contains tuna, which is a common allergen. Individuals with fish allergies should avoid this product. The ingredient list also includes pyrophosphate, a common food additive used as a stabilizer; while generally recognized as safe, some individuals may prefer to limit foods with such additives. The sodium content of 324.32mg per 100g should be considered by individuals on sodium-restricted diets or those monitoring their intake for cardiovascular health. This product is not suitable for individuals with specific dietary restrictions against fish.
With a FoodScore of 70/100, STARKIST Albacore White Tuna in Water is considered a good choice. It is rich in protein (21.62g per 100g) and a good source of Vitamin B12 (51% DV). Its minimal processing also contributes to its positive nutritional profile, making it a nutritious protein option.
How does STARKIST Albacore White Tuna in Water compare to other canned tuna brands?
Compared to other canned tuna brands, STARKIST Albacore White Tuna in Water offers a similar nutritional profile, focusing on high protein and low fat. For example, a brand like Bumble Bee Solid White Albacore in Water typically has comparable protein and fat levels. The main differences often lie in sodium content and specific additives like vegetable broth or pyrophosphate, so checking labels is always recommended for individual dietary needs.
What is pyrophosphate in tuna?
Pyrophosphate is a food additive used in canned tuna as a stabilizer and to help retain moisture and texture. It is generally recognized as safe by regulatory bodies. Its presence in STARKIST tuna is for product quality and consistency, not for nutritional enhancement.
What is a reasonable portion size for this tuna?
A reasonable portion size is the declared serving of 2.6 ounces (approximately 74g), which provides about 16g of protein. This amount can contribute significantly to your daily protein needs. While larger portions are fine, be mindful of the sodium contribution if consuming multiple servings, especially if you are monitoring sodium intake.
Can I eat STARKIST Albacore White Tuna in Water every day?
Incorporating STARKIST Albacore White Tuna in Water into your diet regularly can be part of a healthy eating pattern due to its high protein and B12 content. However, it's generally recommended to vary your protein sources to ensure a broad spectrum of nutrients. Also, consider the mercury content in albacore tuna; the FDA suggests limiting albacore tuna to about one serving per week for most adults to manage mercury exposure.