StarKist tuna is a genuinely healthy protein source. A standard 3-ounce can of Chunk Light Tuna in Water delivers 16 grams of protein for just 70 calories and half a gram of fat. That ratio puts it among the leanest protein options you can buy at any price point.
But “healthy” depends on more than protein. Mercury, sodium, packaging, and how often you eat it all factor in. Here’s what matters.
Nutrition Per Can
StarKist’s most popular product, Chunk Light Tuna in Water, has a simple ingredient list: light tuna, water, vegetable broth, and salt. A drained 5-ounce can contains 90 calories, 20 grams of protein, 0.5 grams of total fat, and 360 milligrams of sodium. The 3-ounce can scales down proportionally to 70 calories and 16 grams of protein.
Canned tuna also provides omega-3 fatty acids, selenium, and vitamin D, though amounts vary by species and packing method. The protein-to-calorie density is hard to beat: you’d need roughly two eggs or 4 ounces of chicken breast to match the protein in a single 5-ounce can.
Water-Packed vs. Oil-Packed
Your choice of packing liquid makes a big difference. According to USDA data, a 5-ounce can of tuna in water has about 120 calories, while the same amount packed in oil jumps to 280 calories. Per ounce, oil-packed tuna contains roughly 2.3 grams of fat compared to 0.9 grams in water-packed. If you’re watching calories or total fat intake, water-packed is the clear winner. Oil-packed tuna does have a richer flavor and slightly more omega-3 retention, so it’s not unhealthy, just a different nutritional tradeoff.
Sodium to Watch For
The one number worth paying attention to is sodium. A single 5-ounce can of StarKist Chunk Light in Water contains 360 milligrams, roughly 15% of the daily recommended limit of 2,300 milligrams. That’s manageable on its own, but if you’re adding mayonnaise, bread, pickles, or other condiments for a tuna sandwich, the sodium total can climb quickly. StarKist does sell “less sodium” versions if that’s a concern.
Mercury Levels and Safe Amounts
Mercury is the main health question with any canned tuna, and the answer depends heavily on which type you’re eating. The FDA classifies canned light tuna (which is typically skipjack) as a “Best Choice” fish, meaning it has lower mercury levels. Canned albacore (white) tuna falls into the “Good Choice” category, one tier down, because albacore is a larger fish that accumulates more mercury over its lifespan.
For pregnant or breastfeeding women, the FDA recommends two to three 4-ounce servings per week from the “Best Choice” list, or one serving per week from “Good Choice.” So a couple cans of StarKist Chunk Light per week fits comfortably within those guidelines, while albacore should be limited to about one serving weekly during pregnancy.
For children, recommended servings are smaller and scale by age: about 1 ounce for ages 1 to 3, 2 ounces for ages 4 to 7, and 3 ounces for ages 8 to 10, with two servings per week from the “Best Choice” list. For most adults who aren’t pregnant, two to three servings of light tuna per week is considered safe.
Cans vs. Pouches and BPA
Testing has found low but measurable levels of BPA (a chemical used in can linings that can mimic estrogen) in StarKist canned tuna, averaging about 3 parts per billion. The same brand’s tuna in pouches had no detectable BPA. If BPA exposure is something you want to minimize, StarKist’s pouch products are the better option. Many canned food manufacturers have been transitioning to BPA-free linings in recent years, though complete industry-wide adoption is still uneven.
Sustainability
StarKist sources 82.5% of its tuna from fisheries certified by the Marine Stewardship Council, with the remaining 17.5% coming from fisheries actively working toward that certification. The company purchases 100% of its purse seine tuna from vessels registered on the International Seafood Sustainability Foundation’s approved list. StarKist has set a goal to reach 100% MSC-certified sourcing for tuna and salmon by the end of 2026. For buyers who factor environmental impact into their food choices, these numbers put StarKist in a relatively strong position among major canned tuna brands.
The Bottom Line on StarKist
StarKist Chunk Light Tuna in Water is one of the most affordable, shelf-stable, high-protein foods available. The ingredient list is minimal, the mercury risk is low for light tuna varieties, and the fat content is negligible. The main things to manage are sodium intake (especially if you eat tuna frequently) and choosing light over albacore if you’re pregnant or feeding young children. Pouch packaging sidesteps the BPA question entirely. For most people eating a few cans per week, StarKist tuna is a straightforwardly healthy choice.