ARKONA MACKEREL FILLET earns a FoodScore of 73/100 (Good), primarily driven by its significant protein content and beneficial micronutrients, balanced against moderate sodium.
ARKONA MACKEREL FILLET scores 73/100, indicating a good nutritional choice.
This product provides 20g of protein per 100g serving, a notable strength.
A 100g serving contains 363.64mg of sodium, which is a moderate amount.
It is classified as NOVA class 2, meaning it is a processed culinary ingredient.
The product offers 28% DV for calcium and 40% DV for Vitamin A per 100g.
Scores +31 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
363.64mg
16% of Daily Value
+
What it brings to the table
Protein (20g)+10
Micronutrients (Calcium, Iron, Vitamin A)+6
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (363.6mg)-1
Why it scores 73
ARKONA MACKEREL FILLET achieves a FoodScore of 73 out of 100, placing it in the 'Good' category. This score is largely influenced by several positive nutritional attributes. The product receives a significant bonus for its high protein content, providing 20g per 100g, which contributes to satiety and muscle maintenance. Additionally, it earns points for key micronutrients, delivering 28% DV for calcium, 15% DV for iron, and 40% DV for Vitamin A per 100g. The formulation, consisting of MACKEREL FILLET, SUNFLOWER OIL, and SALT, is categorized as NOVA class 2, indicating it is a minimally processed culinary ingredient, which adds an 8-point bonus. The primary penalty for this ARKONA product is its sodium content, at 363.64mg per 100g, which incurs a minor deduction. Compared to generic unbranded mackerel fillets, this product's nutritional profile is generally similar, with the addition of sunflower oil and salt contributing to its specific macro and micro nutrient values.
Health benefits
What the nutrients in arkona mackerel fillet actually do for you, grounded in established dietary science.
Excellent Source of Protein
ARKONA MACKEREL FILLET is an excellent source of protein, providing 20g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including sufficient protein in your diet can help with satiety, making it a useful component for weight management and overall dietary balance. The protein in ARKONA MACKEREL FILLET comes directly from the mackerel fillet itself, a complete protein source containing all essential amino acids.
Good Source of Essential Micronutrients
This product contributes meaningfully to your intake of several important micronutrients. A 100g serving provides 28% DV for calcium, which is crucial for bone health and nerve function. It also offers 15% DV for iron, vital for oxygen transport in the blood, and 40% DV for Vitamin A, important for vision and immune health. These nutrients are naturally present in mackerel, making this a convenient way to boost your intake.
Minimally Processed Food Choice
ARKONA MACKEREL FILLET is classified as NOVA class 2, indicating it is a processed culinary ingredient. This means it has undergone minimal processing, primarily for preservation and convenience, without the addition of many ultra-processed components. Choosing foods in lower NOVA classes generally aligns with dietary guidelines that emphasize whole or minimally processed foods as the foundation of a healthy eating pattern. The simple ingredient list of mackerel fillet, sunflower oil, and salt reflects this minimal processing.
ARKONA MACKEREL FILLET earns a FoodScore of 73/100 (Good), primarily driven by its significant protein content and beneficial micronutrients, balanced against moderate sodium.
How to eat it
Canned mackerel fillets are a versatile and convenient protein source, often consumed as part of a quick meal or snack. A typical serving size is 0.25 cup, which is a practical portion for adding to various dishes. They are commonly eaten directly from the can, flaked into salads, or used in sandwiches.
Flake ARKONA MACKEREL FILLET into a green salad with a light vinaigrette for a quick and nutrient-dense meal.
Combine with whole-grain crackers and sliced cucumber for a balanced and easy snack.
Use in place of tuna in sandwiches or wraps, pairing with fresh vegetables to enhance fiber intake.
Consider draining some of the sunflower oil if you are monitoring fat intake, though the oil itself is a source of unsaturated fats.
Things to keep in mind
The ingredient list for ARKONA MACKEREL FILLET includes MACKEREL FILLET, SUNFLOWER OIL, and SALT. Mackerel is a fish, and therefore a common allergen; individuals with fish allergies should avoid this product. The sodium content, at 363.64mg per 100g, is moderate. While not excessively high, individuals monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes and balance it with other low-sodium foods throughout the day. There are no artificial colors, flavors, or preservatives listed, suggesting a relatively clean ingredient profile for a canned product.
ARKONA MACKEREL FILLET scores 73/100 on FoodScore, placing it in the 'Good' category. It is a strong source of protein (20g per 100g) and provides beneficial micronutrients like calcium, iron, and Vitamin A. Its simple ingredient list and minimal processing also contribute positively to its nutritional profile.
How does ARKONA MACKEREL FILLET compare to other canned fish brands?
Compared to many generic canned mackerel products, ARKONA MACKEREL FILLET offers a similar nutritional profile, providing comparable protein and micronutrient levels. For instance, while Bumble Bee Solid White Albacore Tuna in water offers high protein, ARKONA provides a different set of micronutrients like Vitamin A and calcium. Always check the specific nutrition facts for sodium content, as this can vary significantly between brands and preparations.
What is the role of sunflower oil in this product?
Sunflower oil is included in ARKONA MACKEREL FILLET as a packing medium and contributes to the product's total fat content. It is primarily a source of unsaturated fats, which are generally considered beneficial for heart health when consumed in moderation. The oil also helps preserve the mackerel and can enhance its texture and flavor.
What is a recommended portion size for ARKONA MACKEREL FILLET?
The declared serving size for ARKONA MACKEREL FILLET is 0.25 cup. This portion provides a good amount of protein and micronutrients. For a balanced meal, consider pairing this serving with fiber-rich vegetables or whole grains to enhance satiety and nutrient intake.
Can I eat ARKONA MACKEREL FILLET every day?
Given its nutritional benefits, including protein and micronutrients, ARKONA MACKEREL FILLET can be a regular part of a balanced diet. However, it's important to consider your overall dietary intake, especially regarding sodium. Varying your protein sources and consuming a wide range of whole foods is generally recommended for optimal health.