STARKIST Tuna Creations Lemon Pepper scores 58/100 (Decent), primarily driven by its **high protein content** and notable micronutrients, balanced against its **sodium level** and classification as a processed food.
This STARKIST product receives a FoodScore of 58/100, indicating a decent nutritional profile.
A serving provides 22.35g of protein, contributing significantly to daily needs.
The product contains 458.82mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 3 (processed), it contains more ingredients than a home-cooked alternative.
Convenient for on-the-go meals, but consider pairing with fresh vegetables to enhance nutrient intake.
Scores +11 points above the prepared category average (47/100 across 231 foods).
Fiber
0.6g
2% of Daily Value
Protein
22.35g
45% of Daily Value
Added sugar
1.2g
2% of Daily Value
Sodium
458.82mg
20% of Daily Value
+
What it brings to the table
Protein (22.4g)+10
Micronutrients (Vitamin D, Vitamin B12)+4
−
What holds it back
Sodium (458.8mg)-1
Processed (NOVA 3)-5
Why it scores 58
STARKIST Tuna Creations Lemon Pepper earns a FoodScore of 58 out of 100, placing it in the 'Decent' category. This score reflects a balance of nutritional strengths and areas for moderation. A significant positive contributor is its high protein content, providing 22.35g per 100g, which is a substantial amount for muscle maintenance and satiety. The product also receives bonuses for its micronutrient profile, specifically for providing 10% DV of Vitamin D and an impressive 383% DV of Vitamin B12 per 100g. However, the score is tempered by its sodium content, at 458.82mg per 100g, which incurs a penalty. While not excessively high, it's a factor to consider for individuals monitoring sodium intake. The presence of sugar (1.2g added sugar per 100g) is minimal and does not significantly impact the score. As a NOVA class 3 food, it is categorized as processed, which also contributes a penalty to its overall score, reflecting that it contains more ingredients than a simple home-cooked tuna dish, such as natural lemon flavor and extractives of turmeric (color). Compared to a home-cooked version using whole ingredients, this product offers convenience but with added processing.
Health benefits
What the nutrients in starkist tuna creations lemon pepper actually do for you, grounded in established dietary science.
Excellent Source of Protein
This STARKIST tuna product is an excellent source of protein, providing 22.35g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including adequate protein in meals can help promote satiety, which may assist with weight management. This makes it a useful component for individuals looking to increase their protein intake without significant added fats or carbohydrates.
Rich in Vitamin B12
STARKIST Tuna Creations Lemon Pepper is remarkably rich in Vitamin B12, offering 383% 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 can help prevent megaloblastic anemia. For individuals, especially those with dietary restrictions or absorption issues, this product can be a convenient way to meet a significant portion of their daily B12 requirements.
Source of Vitamin D
This product provides 10% of the Daily Value for Vitamin D per 100g. Vitamin D is important for bone health, as it helps the body absorb calcium and phosphorus. It also plays a role in immune function and reducing inflammation. While not a primary source, contributing 10% DV can help individuals work towards their daily Vitamin D needs, especially when combined with other dietary sources and sun exposure.
STARKIST Tuna Creations Lemon Pepper scores 58/100 (Decent), primarily driven by its high protein content and notable micronutrients, balanced against its sodium level and classification as a processed food.
How to eat it
STARKIST Tuna Creations Lemon Pepper is typically consumed directly from the pouch or mixed into simple dishes. It's a convenient, ready-to-eat option often used for quick lunches or snacks. A common portion is one pouch (3 oz), which aligns with the serving size.
Pair with a large serving of mixed greens and a light vinaigrette to create a nutrient-dense salad.
Mix with chopped celery and a small amount of plain Greek yogurt instead of mayonnaise for a lower-fat tuna salad.
Use as a filling for whole-wheat pita bread or lettuce wraps, adding sliced cucumbers and bell peppers for extra fiber and vitamins.
Incorporate into a quick pasta dish with cherry tomatoes and spinach for a balanced meal.
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 includes natural lemon flavor and extractives of turmeric (color), which are generally recognized as safe but can be a concern for those sensitive to food additives. The sodium content of 458.82mg per 100g should be considered by individuals monitoring their sodium intake, such as those with hypertension. While the added sugar content is low (1.2g per 100g), it's worth noting for those strictly avoiding added sugars. Overall, for most healthy adults, this product presents no unusual or significant cautions beyond standard allergen awareness and moderate sodium intake.
STARKIST Tuna Creations Lemon Pepper scores 58/100, which is considered 'Decent' by FoodScore standards. It is an excellent source of protein and Vitamin B12, and a good source of Vitamin D. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium. Its healthfulness depends on individual dietary needs and how it fits into an overall eating pattern.
How does STARKIST Tuna Creations Lemon Pepper compare to plain canned tuna?
Compared to plain canned tuna in water, STARKIST Tuna Creations Lemon Pepper offers added flavor and convenience, but typically has a higher sodium content due to the added seasonings. For example, a plain canned tuna like Bumble Bee Solid White Albacore in Water might have less sodium. The 'creations' line also includes additional ingredients like sugar and natural lemon flavor that are not present in plain tuna.
What is 'natural lemon flavor' in the ingredient list?
Natural lemon flavor refers to flavorings derived from natural sources, in this case, lemons. While it contributes to the product's taste, it is a processed ingredient rather than a whole food. It's distinct from lemon puree or lemon juice, which are also present and provide more direct lemon components.
What is a reasonable portion size for this tuna product?
The declared serving size is 3 oz (one pouch). This portion provides 22.35g of protein and 106 calories, making it a suitable component for a meal or a substantial snack. Consuming one pouch is generally appropriate for most adults looking for a protein-rich addition to their diet.
Can I eat STARKIST Tuna Creations Lemon Pepper every day?
While this product is a good source of protein and Vitamin B12, consuming it daily should be part of a varied diet. Consider the mercury content in tuna, especially for pregnant women and young children, and rotate with other protein sources. Also, monitor overall sodium intake if consuming regularly.