BEACH CLIFF SARDINES IN SOYBEAN OIL scores 82/100 (Very Good) due to its high protein content and beneficial fat profile, making it a strong option for a nutrient-dense meal component.
This product earns a FoodScore of 82/100, indicating a very good nutritional profile.
Each 100g serving provides 20.24g of protein and 297.62mg (23% DV) of calcium.
The fat profile is favorable, with 10.7g total fat and only 2.38g saturated fat per 100g.
As a NOVA class 2 item, it is a processed culinary ingredient, similar to a home-cooked version.
Consider pairing with vegetables or whole grains to create a balanced meal.
Scores +36 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
20.24g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
285.71mg
12% of Daily Value
+
What it brings to the table
Protein (20.2g)+10
Micronutrients (Calcium, Vitamin A)+4
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 82
BEACH CLIFF SARDINES IN SOYBEAN OIL achieves a FoodScore of 82/100, placing it in the 'Very Good' category. This high score is primarily driven by its strong protein content, providing 20.24g per 100g, which contributes significantly to satiety and muscle maintenance. The product also receives bonuses for its healthy fat profile, with 10.7g total fat and a modest 2.38g of saturated fat per 100g, and for being minimally processed (NOVA class 2). Key micronutrients like calcium (297.62mg, 23% DV) and Vitamin A (13% DV) further enhance its nutritional value. The ingredient list, simply 'SARDINES, SOYBEAN OIL', is straightforward, indicating a lack of added sugars or excessive sodium, with 285.71mg per 100g. Compared to a home-cooked version using whole ingredients, this BEACH CLIFF product maintains a similar nutritional integrity, offering a convenient option without significant nutritional compromise.
Health benefits
What the nutrients in beach cliff sardines in soybean oil, soybean oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
BEACH CLIFF SARDINES IN SOYBEAN OIL provides a substantial 20.24g of protein per 100g serving. Protein is an essential macronutrient vital for muscle repair and growth, immune function, and the production of enzymes and hormones. Incorporating protein-rich foods like these sardines can help promote satiety, potentially aiding in weight management by reducing overall calorie intake. This makes it a valuable addition to meals for individuals looking to increase their protein consumption.
Good Source of Calcium
This product is a good source of calcium, offering 297.62mg per 100g, which accounts for 23% of the Daily Value. Calcium is crucial for maintaining strong bones and teeth, playing a key role in bone density and preventing conditions like osteoporosis. It also supports nerve function, muscle contraction, and blood clotting. The presence of calcium in BEACH CLIFF sardines makes them a convenient option for those seeking to boost their intake of this vital mineral, particularly for individuals who may not consume dairy products.
Beneficial Fat Profile
BEACH CLIFF SARDINES IN SOYBEAN OIL contains 10.7g of total fat per 100g, with only 2.38g being saturated fat. The use of soybean oil contributes to a fat profile that includes polyunsaturated and monounsaturated fats, which are generally considered beneficial for heart health. While the product does not list specific omega-3 content, sardines are naturally rich in these essential fatty acids, which support cardiovascular health, brain function, and reduce inflammation. This makes the product a good choice for those looking to incorporate healthier fats into their diet.
BEACH CLIFF SARDINES IN SOYBEAN OIL scores 82/100 (Very Good) due to its high protein content and beneficial fat profile, making it a strong option for a nutrient-dense meal component.
How to eat it
Sardines are a versatile and convenient food, often consumed directly from the can or incorporated into simple meals. They are a quick source of protein and can be enjoyed as a snack, light lunch, or part of a larger dish. Common pitfalls include consuming too much sodium if eaten frequently without balancing other dietary sodium sources.
Pair with whole-grain crackers or bread and fresh vegetables for a balanced and quick meal.
Mash sardines with a fork and mix with lemon juice, herbs, and a touch of mustard for a nutritious sardine salad.
Add sardines to green salads or pasta dishes to boost protein and healthy fats.
Consider portioning the can over two servings if you are mindful of sodium intake, or balance with low-sodium foods throughout the day.
Drain the soybean oil if you wish to reduce the total fat content slightly, though the oil itself contributes to the healthy fat profile.
Things to keep in mind
This product contains sardines, which are a fish allergen. Individuals with fish allergies should avoid this product. The ingredient list is minimal, consisting only of 'SARDINES' and 'SOYBEAN OIL', indicating a lack of common food additives such as artificial colors, flavors, or preservatives. The sodium content of 285.71mg per 100g is moderate; however, individuals monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes and balance with other low-sodium foods. There are no other specific ingredients in BEACH CLIFF SARDINES IN SOYBEAN OIL that typically warrant caution for the general population.
Yes, BEACH CLIFF SARDINES IN SOYBEAN OIL is considered a nutritious food choice, scoring 82/100. It is an excellent source of protein and calcium, and provides beneficial fats. Its simple ingredient list and minimal processing contribute to its high score.
How does BEACH CLIFF SARDINES compare to other canned fish brands?
Compared to other canned fish like Bumble Bee Solid White Albacore Tuna in Water, BEACH CLIFF SARDINES offer a similar high protein content but often provide more calcium due to the edible bones. The fat profile will vary depending on whether the fish is packed in oil or water, with oil-packed versions generally having higher fat and calorie counts.
What is soybean oil and is it good for me?
Soybean oil is a vegetable oil derived from soybeans. It is a common cooking oil and is primarily composed of polyunsaturated and monounsaturated fats, which are considered heart-healthy fats. While it contributes to the overall fat content, these types of fats are generally beneficial when consumed in moderation as part of a balanced diet.
How many servings of sardines can I eat per day?
There isn't a strict limit, but a typical serving is 84g. Given its sodium content, consuming multiple servings daily might lead to excessive sodium intake. For most adults, one to two servings a few times a week can be a good way to incorporate its nutrients without overdoing sodium.
Do I need to drain the oil before eating?
Draining the soybean oil is optional. If you are looking to reduce the calorie and fat content slightly, you can drain it. However, the oil itself contributes to the product's healthy fat profile, so keeping some can enhance flavor and nutrient absorption.