How Many Calories Are In A Can Of StarKist Tuna? | Nutritional Breakdown

Calorie Content in StarKist Tuna

StarKist tuna is a popular canned fish product known for its convenience and nutritional value. The calorie content in a can of StarKist tuna varies slightly depending on the type and preparation method, but the most common offering—the 5-ounce can of chunk light tuna in water—contains about 120 calories. This makes it an excellent low-calorie protein source for those seeking to maintain or lose weight without sacrificing essential nutrients.

The calorie count primarily comes from protein and minimal fat content, as StarKist tuna packed in water contains virtually no carbohydrates. The lean nature of this fish makes it a staple for athletes, dieters, and health-conscious individuals.

Calories by Tuna Type and Packaging

StarKist offers several varieties including chunk light tuna, solid white albacore, and flavored options packed either in water or oil. These differences impact the calorie count significantly. For example, tuna packed in oil has a higher fat content, thus increasing the calorie total per serving.

Here’s a breakdown:

Tuna Variety	Serving Size (oz)	Calories per Serving
Chunk Light Tuna (Water Packed)	5 oz (142 g)	120 calories
Solid White Albacore (Water Packed)	5 oz (142 g)	150 calories
Chunk Light Tuna (Oil Packed)	5 oz (142 g)	200 calories

The Nutritional Profile Beyond Calories

Calories tell only part of the story. StarKist tuna is prized not just for its low-calorie content but for its rich nutrient profile. It’s packed with high-quality protein—about 26 grams per can—which supports muscle repair and growth.

It also contains omega-3 fatty acids, which promote heart health and reduce inflammation. Although the quantity varies by type (with albacore typically having higher omega-3 levels), even chunk light tuna provides a meaningful dose.

Micronutrients such as selenium, vitamin D, and B vitamins are abundant too. Selenium acts as an antioxidant protecting cells from damage, while B vitamins support energy metabolism.

Protein Powerhouse

One of the biggest draws of canned tuna like StarKist is its impressive protein content relative to calories. With roughly 26 grams of protein per standard can at only about 120 calories (water-packed chunk light), it’s an efficient source for meeting daily protein needs without excess fat or carbs.

This makes it ideal for various diets—from low-carb to high-protein plans—and perfect as a quick meal addition or snack.

Impact of Packaging: Water vs Oil-Packed Tuna

The packing liquid plays a major role in calorie differences across StarKist products. Tuna packed in water is leaner because it doesn’t contain added fats. This results in lower calorie counts and less saturated fat.

On the flip side, oil-packed varieties soak up extra fat from the oil, which boosts both flavor and calories. A single 5-ounce can packed in oil can have nearly double the calories compared to its water-packed counterpart—about 200 versus 120 calories.

Choosing between these depends on your dietary goals:

• Water-packed: Best for low-calorie, low-fat diets.
• Oil-packed: Offers richer taste but higher fat and calorie load.

Fat Content Comparison

Water-packed chunk light tuna typically contains less than one gram of total fat per serving. Oil-packed versions contain around nine grams or more due to absorbed oil.

This difference affects not just calories but also how filling the tuna feels after eating—fat slows digestion and adds satiety—but keep in mind that increased fat means more energy-dense food.

The Role of Serving Size in Calorie Counting

Most nutritional information on canned tuna refers to one standard can size—usually around five ounces drained weight—but how much you actually consume impacts your calorie intake directly.

If you use smaller portions or combine tuna with other ingredients like mayonnaise or bread, those additions contribute extra calories that must be accounted for if you’re tracking intake closely.

For example:

• A typical two-tablespoon serving of mayonnaise adds about 180 calories.
• A slice of whole wheat bread adds roughly 70-80 calories.

So while the base star ingredient—the canned tuna itself—is low-calorie, how you prepare or consume it changes total energy intake significantly.

Tuna Salad Calorie Breakdown Example

Let’s say you make a simple tuna salad with one can of chunk light StarKist tuna (120 cal), two tablespoons mayo (180 cal), celery (10 cal), and one slice whole wheat bread (75 cal). The total meal would be around:

385 calories, illustrating how extras add up quickly compared to plain canned fish alone.

The Benefits of Including StarKist Tuna in Your Diet

StarKist tuna fits well into balanced nutrition plans due to its combination of lean protein, essential nutrients, and convenience. Its shelf-stable nature makes it easy to store long-term without worrying about spoilage—a big plus for busy households or emergency preparedness kits.

The modest calorie count allows you to enjoy filling meals without excess energy intake. Plus, omega-3 fatty acids help support cardiovascular health—a key consideration given modern lifestyle risks.

It’s also versatile: eat straight from the can, mix into salads or casseroles, blend into spreads or dips—the options are endless without adding many calories if you’re mindful about mix-ins.

A Closer Look at Omega-3s in StarKist Tuna

Omega-3 fatty acids EPA and DHA found in seafood like StarKist tuna have been linked with reducing risk factors for heart disease by lowering triglycerides and improving blood vessel function.

While chunk light varieties contain moderate levels (~200-300 mg per serving), solid white albacore tends to have more (~400 mg). These amounts contribute toward recommended daily intakes suggested by health organizations (~250–500 mg combined EPA/DHA).

Sustainability Considerations Without Compromising Nutrition

StarKist has made strides toward responsible fishing practices through certifications like those from the Marine Stewardship Council (MSC). This ensures that their canned tuna comes from fisheries that minimize environmental impact while maintaining fish populations sustainably.

For consumers wanting nutrition plus ethical sourcing, choosing MSC-certified StarKist products aligns both goals nicely without sacrificing quality or caloric value.

Frequently Asked Questions

How many calories are in a can of StarKist tuna?

A standard 5-ounce can of StarKist chunk light tuna packed in water contains about 120 calories. This makes it a low-calorie, high-protein option suitable for those looking to maintain or lose weight while getting essential nutrients.

Does the calorie count vary by type of StarKist tuna?

Yes, the calorie content differs depending on the variety and packing method. For example, chunk light tuna in water has around 120 calories per can, while solid white albacore has about 150 calories. Tuna packed in oil contains more fat and roughly 200 calories per can.

Why is StarKist tuna considered a lean protein with low calories?

StarKist tuna is low in fat and carbohydrates, with most calories coming from high-quality protein. A 5-ounce can provides approximately 26 grams of protein, making it an efficient source for muscle repair and growth without excess calories.

How does the packaging affect the calorie content of StarKist tuna?

Tuna packed in water has fewer calories due to minimal fat content, usually around 120 to 150 calories per can. In contrast, tuna packed in oil has higher fat levels, increasing calorie content to about 200 calories per serving.

Are there other nutritional benefits besides calories in StarKist tuna?

Beyond its calorie count, StarKist tuna offers omega-3 fatty acids that support heart health and reduce inflammation. It also contains important micronutrients like selenium, vitamin D, and B vitamins that contribute to overall wellness.

The Answer: How Many Calories Are In A Can Of StarKist Tuna?

To sum it all up clearly: A typical 5-ounce can of StarKist chunk light tuna packed in water contains approximately 120 calories. Variations exist depending on type and packing—in particular oil-packed versions which are closer to 200 calories per can due to added fats.

This makes canned StarKist tuna an excellent choice if you’re looking for a lean protein with modest caloric load that fits into many eating plans easily. Remember that preparation style and added ingredients influence your final calorie tally significantly beyond just what’s listed on the label alone.

By keeping portion sizes consistent and opting for water-packed varieties when possible, you maximize nutritional benefit while controlling calorie intake effectively—making this pantry staple both practical and nutritious day after day.