STARKIST Chunk Light Tuna in Water earns a FoodScore of 69/100 (Good), primarily driven by its **high protein content** and minimal processing, balanced against its sodium level.
FoodScore: 69/100 (Good), indicating a nutritionally sound choice.
Provides 23.2g of protein per 100g, a significant amount for muscle support.
Contains 446.43mg of sodium per 100g, which contributes to daily intake.
Classified as NOVA 2, indicating it is a processed culinary ingredient.
A convenient source of protein that can be incorporated into various meals.
Scores +37 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
23.21g
46% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
446.43mg
19% of Daily Value
+
What it brings to the table
Protein (23.2g)+10
Micronutrients (Vitamin B12)+2
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (446.4mg)-1
Why it scores 69
STARKIST Chunk Light Tuna in Water achieves a FoodScore of 69/100, placing it in the 'Good' category. This score is largely influenced by its strong protein contribution, providing 23.21g per 100g, which earns a significant bonus. The product also benefits from its classification as NOVA 2, meaning it is a minimally processed culinary ingredient, which adds points to its score. A notable micronutrient bonus comes from Vitamin B12, present at 134% DV per 100g. However, the product incurs a penalty due to its sodium content, which is 446.43mg per 100g. While this is not excessively high, it is a factor in its overall score. The ingredient list, including light tuna, water, vegetable broth, and salt, reflects a straightforward composition. Compared to a baseline of plain water or an unsweetened beverage, this STARKIST product offers substantial nutritional value, particularly in protein, making it a more satiating option.
Health benefits
What the nutrients in starkist, chunk light tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna is an excellent source of lean protein, providing 23.21g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including adequate protein in your diet can help manage hunger and maintain muscle mass, especially important for active individuals or those managing weight. The protein in tuna is also highly bioavailable, meaning the body can efficiently use it.
Rich in Vitamin B12
STARKIST Chunk Light Tuna in Water is notably rich in Vitamin B12, supplying 134% of the Daily Value per 100g. Vitamin B12 is crucial for nerve function and red blood cell formation, playing a vital role in preventing megaloblastic anemia. It also contributes to DNA synthesis and energy production. Regular intake of B12 is particularly important for individuals who may have absorption issues or those following vegetarian or vegan diets who might need fortified foods or supplements.
Minimally Processed Protein Source
Classified as NOVA 2, this product is a processed culinary ingredient, meaning it has undergone minimal processing to make it ready for use. This contrasts with ultra-processed foods that often contain many additives and little whole food. The primary ingredient, light tuna, is preserved simply in water with some vegetable broth and salt, making it a convenient way to add a whole food-based protein to meals without extensive preparation.
STARKIST Chunk Light Tuna in Water earns a FoodScore of 69/100 (Good), primarily driven by its high protein content and minimal processing, balanced against its sodium level.
How to eat it
Canned tuna like STARKIST Chunk Light Tuna in Water is a versatile and convenient protein source commonly used in quick meals. It's often consumed as part of sandwiches, salads, or mixed into pasta dishes. A typical serving size is 2 ounces, which provides a good protein boost.
Combine with fiber-rich vegetables and a light vinaigrette for a balanced, quick salad.
Use in wraps with whole-wheat tortillas and plenty of fresh greens to create a nutrient-dense meal.
Mix with mashed avocado instead of mayonnaise for a creamier texture and healthy fats.
Incorporate into pasta dishes with tomato sauce and herbs for an easy, protein-packed dinner.
Drain thoroughly to reduce sodium content before adding to recipes.
Things to keep in mind
The primary caution for STARKIST Chunk Light Tuna in Water is its sodium content, at 446.43mg per 100g. While not extremely high, individuals monitoring their sodium intake due to conditions like hypertension should be mindful of portion sizes and overall daily sodium consumption. The ingredient salt is explicitly listed, contributing to this level. Tuna is also a common allergen, so individuals with fish allergies should avoid this product. For most healthy adults, this product is generally safe when consumed in moderation as part of a balanced diet.
STARKIST Chunk Light Tuna in Water is a good source of protein and Vitamin B12, earning a FoodScore of 69/100. It is a minimally processed food that can contribute positively to a balanced diet, especially for those looking for convenient protein. Its sodium content is a factor to consider, but overall, it's a nutritionally sound choice.
How does STARKIST Chunk Light Tuna in Water compare to other canned tuna brands?
Compared to other brands like Bumble Bee or Chicken of the Sea, STARKIST Chunk Light Tuna in Water is nutritionally similar in terms of protein and fat content when packed in water. The main differences often lie in sodium levels and specific processing methods. Always check the nutrition label for precise comparisons, especially for sodium and any added ingredients.
What is 'vegetable broth' in the ingredient list?
The 'vegetable broth' in STARKIST Chunk Light Tuna in Water is typically added for flavor and to help maintain the tuna's texture during canning. It's a common ingredient in canned seafood and generally consists of water and vegetable extracts. It contributes minimally to the overall nutritional profile but can add to the product's savory taste.
How much canned tuna is safe to eat daily?
For most adults, consuming canned light tuna a few times a week is generally considered safe. Due to potential mercury levels in tuna, it's advisable to moderate intake. Light tuna, like this STARKIST product, typically has lower mercury levels than albacore tuna. Consult with a healthcare professional or refer to FDA guidelines for personalized recommendations, especially for pregnant women or young children.
Can I use this tuna for meal prepping?
Yes, STARKIST Chunk Light Tuna in Water is an excellent option for meal prepping due to its convenience and shelf stability. It can be easily added to salads, pasta, or rice bowls. Its high protein content makes it a satiating component for pre-made lunches or dinners, helping to ensure you meet your protein goals throughout the week.