StarKist Chunk Light Tuna in Water — MUNCH

Munch or Dump rates StarKist Chunk Light Tuna in Water by StarKist MUNCH — score 90/90.

Four ingredients, 20g of lean protein, 90 calories. This is what minimally processed looks like in a can. Keep an eye on weekly servings for mercury, but as cheap pantry protein goes, this is hard to beat.

Why this verdict

• Four recognizable ingredients: tuna, water, vegetable broth, salt — nothing engineered
• 20g of lean protein for about 90 calories — elite protein density
• Zero additives, fillers, oils, or sweeteners; canning is the only processing
• Moderate sodium (~270mg per can) and light-tuna mercury are the only real cautions — skipjack is among the lower-mercury tunas

Ingredients (4)

• light tuna (safe) — Mostly skipjack — lean whole-fish protein and one of the lower-mercury tuna options. Still sensible to cap at a few cans a week.
• Water (safe) — The carrier.
• Vegetable Broth (safe) — Flavor helper; StarKist's current formulation is marketed soy-free.
• Salt (moderate) — ~260mg sodium per packet — sweet AND salty is the palatability play.