STARKIST Chunk White Albacore Tuna in Water scores 68/100 (Good) on FoodScore, primarily due to its **high protein content** and **minimal processing**.
STARKIST Chunk White Albacore Tuna in Water has a FoodScore of 68/100.
It provides 20.25g of protein per 100g serving, a significant nutritional highlight.
The product is minimally processed, classified as NOVA 2.
With 253.16mg of sodium per 100g, it is a moderate source of sodium.
This tuna can be a convenient source of protein for meals and snacks.
Scores +36 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
20.25g
41% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
253.16mg
11% of Daily Value
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What it brings to the table
Protein (20.3g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 68
STARKIST Chunk White Albacore Tuna in Water achieves a FoodScore of 68 out of 100, placing it in the 'Good' category. This score reflects its nutritional profile, which is largely driven by its high protein content and minimal processing. The product receives a significant bonus of +10 points for providing 20.25g of protein per 100g, making it an excellent source of this macronutrient. Furthermore, its classification as NOVA 2 (processed culinary ingredients) earns it an additional +8 points, indicating it has undergone less processing than many other packaged foods. The ingredient list, including WHITE TUNA, water, vegetable broth, salt, and pyrophosphate, aligns with this minimal processing. While it contains 253.16mg of sodium per 100g, which is a moderate amount, it incurs no penalties for added sugar, saturated fat, or trans fat, as these are all 0g. Compared to a baseline of plain water or an unsweetened beverage, STARKIST tuna offers substantial nutritional value, particularly in terms of protein, without contributing undesirable components like added sugars.
Health benefits
What the nutrients in starkist, chunk white albacore tuna in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
STARKIST Chunk White Albacore Tuna in Water is an excellent source of lean protein, providing 20.25g per 100g. Protein is essential for muscle repair, growth, and overall satiety, helping you feel full and satisfied after meals. Incorporating this tuna into your diet can support various bodily functions and contribute to maintaining a healthy body composition, especially when paired with other nutrient-dense foods.
Minimally Processed Food Choice
This STARKIST tuna is classified as NOVA 2, indicating it is a minimally processed culinary ingredient. This means it retains much of its natural nutritional integrity and is not heavily altered with additives, flavors, or excessive processing steps. Choosing minimally processed foods like this tuna can contribute to a diet rich in whole foods and fewer artificial components, aligning with dietary guidelines for overall health.
Convenient and Versatile Nutrient Source
STARKIST Chunk White Albacore Tuna in Water offers a convenient way to add nutrients to your diet. Its shelf-stable nature and ready-to-eat format make it an accessible option for quick meals or snacks. It can be easily incorporated into various dishes, providing a versatile base for salads, sandwiches, or as an addition to pasta and rice dishes, enhancing their protein content.
STARKIST Chunk White Albacore Tuna in Water scores 68/100 (Good) on FoodScore, primarily due to its high protein content and minimal processing.
How to eat it
Canned tuna like STARKIST Chunk White Albacore Tuna in Water is a staple in many American households due to its convenience and versatility. It's commonly consumed as a quick lunch or dinner component, often mixed into salads or sandwiches. A typical serving size is 2.8 ounces, which is roughly half a can.
Combine tuna with chopped vegetables and a light vinaigrette for a nutrient-dense salad.
Use tuna as a protein boost in whole-wheat wraps or pitas, adding leafy greens and a slice of avocado.
For a lower-sodium option, drain the tuna thoroughly and rinse it under cold water before use.
Mix with Greek yogurt instead of mayonnaise for a creamier, higher-protein tuna salad.
Incorporate into pasta dishes or casseroles to increase the protein content of your meal.
Things to keep in mind
This product contains salt and pyrophosphate, which are common food additives. The sodium content of 253.16mg per 100g is moderate, and individuals monitoring their sodium intake, such as those with high blood pressure, should consider this when planning their meals. While pyrophosphate is generally recognized as safe, some individuals may prefer to limit foods containing such additives. The primary allergen is fish (tuna). There are no other significant cautions regarding common allergens or interactions for the general population with this specific SKU.
Is STARKIST Chunk White Albacore Tuna in Water healthy?
STARKIST Chunk White Albacore Tuna in Water is a nutritious choice, scoring 68/100 on FoodScore. It is an excellent source of protein, providing over 20g per 100g, and is minimally processed. While it contains a moderate amount of sodium, it is free from added sugars and saturated fat, making it a valuable component of a balanced diet.
How does STARKIST Chunk White Albacore Tuna in Water compare to other canned tuna brands?
Compared to other brands like Bumble Bee or Chicken of the Sea, STARKIST Chunk White Albacore Tuna in Water generally offers a similar nutritional profile when comparing tuna packed in water. Differences often lie in specific additives like vegetable broth or pyrophosphate, and slight variations in sodium content. Always check the nutrition label for the most accurate comparison.
What is pyrophosphate and why is it in this tuna?
Pyrophosphate is a food additive used as a stabilizer and emulsifier in many processed foods, including some canned tuna products. In this STARKIST tuna, it likely helps maintain the texture and appearance of the tuna. It is generally considered safe for consumption in the amounts typically found in food.
How much STARKIST tuna can I eat in a day?
A typical serving size is 2.8 ounces (about half a can). While tuna is a good source of protein, albacore tuna contains more mercury than skipjack or light tuna. The FDA recommends that adults consume up to 4 ounces of albacore tuna per week to limit mercury exposure, especially for pregnant women and young children.
Can I use this tuna for weight management?
Yes, STARKIST Chunk White Albacore Tuna in Water can be a beneficial food for weight management. Its high protein content (20.25g per 100g) can help promote satiety, reducing overall calorie intake. Its low fat and zero added sugar content also make it a lean protein option to include in calorie-controlled diets.