StarKist Chunk Light Tuna in Water: 13g Protein, 4-Ingredient List, Labelgrade B+
Labelgrade: B+ 81 / 100 — Among the most calorie-efficient whole-food protein sources in our database — 13 g of protein for 60 calories per 2 oz serving. Four-ingredient list (light tuna, water, vegetable broth, salt) is genuinely clean. The only soft spot is sodium (250 mg per 2 oz, 446 mg per 100 g) added during canning. 'No salt added' tuna variants are available with sodium under 50 mg per serving.
Quick Facts
Per serving · 2 oz (56 g)
The short answer
StarKist Chunk Light Tuna in Water delivers 13 g of protein and 60 calories per 2 oz (56 g) serving with a four-ingredient list (light tuna, water, vegetable broth, salt) — among the most calorie-efficient whole-food protein sources in packaged-food form (USDA FDC 2035496). About 23 g of protein per 100 g, zero sugar, zero carbs. The Labelgrade is B+ (81 / 100) — strong protein density, clean ingredients, and zero sugar; moderate sodium and zero fiber.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A- | 85 / 100 | 23 g of protein per 100 g — strong for a packaged food. Per calorie, tuna is even more efficient than chicken breast (4.6 cal/g protein vs 5.3) |
| Ingredient quality | B+ | 80 / 100 | Four ingredients: light tuna, water, vegetable broth, salt. The vegetable broth is a flavor base; everything else is recognizable as food |
| Sugar load | A+ | 100 / 100 | 0 g sugar — perfect, structural for fish |
| Sodium load | B- | 70 / 100 | 250 mg per 2 oz (446 mg per 100 g) — moderate. From canning salt. ‘No Salt Added’ variants are available |
| Fiber | F | 30 / 100 | 0 g, expected for fish |
| Overall | B+ | 81 / 100 | Excellent shelf-stable lean protein. Pairs well with whole-grain bread, salad, or wraps. Mercury content makes daily-meal use of chunk light a moderate concern; 2-3 servings per week is FDA-recommended |
How it compares
| Product | Protein per 100 g | Calories per 100 g | Cal per g protein | Sodium per 100 g |
|---|---|---|---|---|
| StarKist Chunk Light Tuna (this product) | 23 g | 107 | 4.6 | 446 mg |
| Plain cooked chicken breast | 31 g | 165 | 5.3 | ~75 mg |
| Eggland’s Best Liquid Egg Whites | 11 g | 54 | 5.0 | 163 mg |
| Fage Total 0% Greek Yogurt | 18 g | 90 | 5.0 | 65 mg |
| Premier Protein Vanilla Shake | 8.7 g per 100 mL | 46 | 5.3 | 67 mg |
Per calorie, tuna is one of the most efficient protein sources in our database. The catch is mercury — chunk light is the low-mercury tuna option, but daily consumption at high volumes can push intake above FDA-recommended limits. As a 2-3 servings per week protein, tuna is hard to beat.
Whole-food equivalent
2 oz / 56 g of StarKist Chunk Light Tuna (13 g protein) equals roughly:
- 42 g of cooked chicken breast (about 1.5 oz of plain chicken)
- 2.2 large eggs
- 72 g of Fage Total 0% Greek yogurt (about 4 tablespoons)
For 60 calories the tuna delivers more protein than any of the equivalents above except plain chicken breast at the same calorie count.
Scope
This page covers StarKist Chunk Light Tuna in Water (UPC 080000221209, USDA FDC 2035496) at the 2 oz reference serving. StarKist sells multiple tuna varieties (chunk light, solid light, chunk white albacore, solid white albacore) plus seasoned pouches, flavored varieties, and salmon products. Per-100-g protein density is similar across the tuna line; sodium varies meaningfully between salted and “no salt added” variants. Mercury content varies by species — albacore is higher than light. Always check the actual package label.
Ingredients (from the USDA Branded Foods entry)
Light tuna, water, vegetable broth, salt.
| Nutrient | Per Serving (2 oz (56 g)) |
|---|---|
| Calories | 60 |
| Protein | 13g |
| Total Fat | 0.5g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Sodium | 250mg |
| Cholesterol | 25mg |
| Iron | 0.7mg |
| Potassium | 150mg |
Where to buy
The links below are affiliate links — buying through them may earn Labelgrade a commission at no extra cost to you. See our affiliate disclosure. The Labelgrade score is not affected by affiliate relationships — see methodology.
Search links are convenience links that may not land on the exact product variant we covered. Always verify the package label (size, UPC) before purchasing.
Frequently Asked Questions
How much protein is in a 2 oz serving of StarKist Chunk Light Tuna?
13 grams of protein per 2 oz (56 g) serving (USDA FDC 2035496). A whole 5 oz can contains roughly 30+ g of protein.
How many calories per serving?
60 calories per 2 oz — one of the most calorie-efficient protein sources in any packaged food. 4.6 calories per gram of protein.
What's in StarKist Chunk Light Tuna?
Four ingredients: light tuna, water, vegetable broth, salt. The 'vegetable broth' is a flavor base added during canning; the salt accounts for the moderate sodium content.
What does 'chunk light' mean?
Chunk = broken into pieces during canning, vs solid 'whole' chunks. Light = lower-mercury tuna species (skipjack, sometimes yellowfin), as opposed to albacore (heavier mercury content). Skipjack is the most common 'chunk light' source and the FDA-recommended choice for frequent consumption.
How much mercury is in chunk light tuna?
Chunk light tuna averages 0.13 ppm of mercury, vs 0.32 ppm for albacore. The FDA recommends 2-3 servings of low-mercury fish per week for adults. Pregnant women should limit chunk light tuna to 2 servings (8-12 oz) per week per FDA/EPA guidance.
Is it sustainable?
Skipjack tuna (the main source of 'chunk light') is generally considered sustainable when caught with pole-and-line or FAD-free purse seine methods. StarKist's specific catch method varies; some products carry MSC certification. Check the actual package for sustainability labeling.
Is it 'high in protein' under FDA rules?
Yes — 13 g per 2 oz serving is 26% of the FDA 50 g Daily Value, above the 20% 'high in protein' threshold.
How does canned tuna compare to chicken breast for protein?
Per 100 g of food: chicken breast has 31 g protein; canned chunk light tuna has 23 g. Per calorie: tuna wins meaningfully — 4.6 cal/g protein vs chicken's 5.3 cal/g. Per cost: tuna is usually cheaper per gram of protein, especially in bulk cans. The trade-offs: tuna has mercury concerns at high consumption; chicken doesn't. Tuna is shelf-stable; chicken isn't.
What about the sodium?
250 mg per serving is about 11% of the FDA daily limit. Per 100 g (446 mg) it's moderate. StarKist and other major brands sell 'No Salt Added' variants with sodium under 50 mg per serving for sodium-conscious diets.
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Sources
- USDA · ID 2035496 · accessed 2026-05-27
- MANUFACTURER · accessed 2026-05-27
Last verified: 2026-05-27