StarKist light vs albacore tuna: compare the 74 g pouches
These two 74 g StarKist pouches both list 17 g protein; calories, fat and sodium differ.
StarKist’s U.S. 74 g Light Tuna in Water and Albacore White Tuna in Water pouches both list 17 g protein. Light lists 70 kcal and 300 mg sodium; albacore lists 80 kcal and 240 mg sodium. More expensive or differently colored tuna is not automatically more protein in the same pouch.
Match the small water-packed pouch
Both rows are one 2.6 oz, 74 g pouch, without mayonnaise, crackers or a wrap. They are not oil-packed tuna, a flavored Tuna Creations recipe, a can’s drained serving or one portion from a larger pouch.
| Tuna | kcal | Protein (g) | Carbs (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Light Tuna in Water | 70 | 17 | 0 | 0.5 | 300 |
| Albacore White Tuna in Water | 80 | 17 | 0 | 1.5 | 240 |
Protein is tied; fat and sodium differ
The albacore pouch has 10 more listed kcal and 1 g more fat. The light pouch has 60 mg more sodium. Which matters more depends on your comparison, and neither result turns the product into a universal nutritional winner.
The manufacturer also publishes different panels for larger pouches. Do not apply the 17 g small-pouch protein figure to every 85 g serving in the range. Search the exact size, review the panel and keep the market attached to the entry.
Build a sandwich from its actual parts
One pouch supplies the tuna contribution shown above. Add your bread, mayonnaise, vegetables and any other ingredients separately. A “tuna sandwich” reference entry may include a different amount of tuna and dressing; its name alone is not a match for your homemade sandwich.
If you use two of these small pouches, the calculated tuna subtotal is 34 g protein. Calories become 140 for light or 160 for albacore, and sodium becomes 600 mg or 480 mg. Those are ingredient totals only. They are not a recommended serving or a complete meal.
Fish choice involves more than macros
The FDA and EPA distinguish light tuna from albacore in their fish advice. In the advice for people who might become or are pregnant or breastfeeding, and for children, canned light tuna is a “Best Choice” while albacore is a “Good Choice.” Follow the current official chart for the appropriate frequency and portion; do not use a protein table to bypass that guidance.
This article does not calculate mercury in these specific pouches or set an individual fish allowance. The manufacturer’s macronutrient labels cannot establish those figures. The same caution applies to inferring exact omega-3 content from the word “tuna”; use a product-specific published amount if available.
For logging, confirm fish type, packing liquid, pouch size and current ingredients. A water-packed pouch is convenient to portion, but a correct record is still essential. This comparison does not include current prices, so it cannot rank cost per gram of protein without your own price input.
Sources & serving notes
- StarKist · Light Tuna in Water pouch
Official product panel read on the research date. Check your own package for the current formulation.
- StarKist · Albacore White Tuna in Water pouch
Official product panel read on the research date. Check your own package for the current formulation.
- FDA/EPA · advice about eating fish
Current official fish-category advice inspected. No individualized consumption recommendation or product mercury estimate supplied.
Sources checked 2026-10-19. U.S. 74 g water-packed pouches only. Mercury is not measured for these products, and no personal dietary advice is provided.