Bumble Bee Foods, SARDINES IN SOYBEAN OIL earns a FoodScore of 84/100 (Very good), primarily due to its **high protein content** and **beneficial micronutrient profile**.
This product scores 84/100, indicating a very good nutritional choice.
A serving provides 21.74g of protein, contributing significantly to daily needs.
The product contains 271.74mg of sodium per 100g, which is a moderate amount.
It is classified as NOVA class 2, meaning it is a processed culinary ingredient.
Consider pairing with vegetables to enhance overall meal nutrition.
Scores +38 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
21.74g
43% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
271.74mg
12% of Daily Value
+
What it brings to the table
Protein (21.7g)+10
Micronutrients (Calcium, Iron, Vitamin A)+6
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
Bumble Bee Foods, LLC's Sardines in Soybean Oil achieves a FoodScore of 84 out of 100, placing it in the 'Very good' category. This score is largely driven by its strong protein content, offering 21.74g per 100g, which receives a significant bonus. The product also benefits from a favorable micronutrient profile, with 326.09mg of calcium (25% DV), 1.96mg of iron (11% DV), and a notable 241% DV of Vitamin A per 100g. The fat profile is also considered healthy, contributing to a bonus, as it contains 14.13g total fat with only 3.26g saturated fat and 0g trans fat. The use of SOYBEAN OIL as the primary added ingredient, while processed, does not detract significantly from the overall score. As a NOVA class 2 food, it is considered minimally processed, which further contributes positively to its score. Compared to a home-cooked version using whole ingredients, this product offers a convenient and nutritionally comparable option, especially regarding its protein and micronutrient density, with no added sugars or significant penalties.
Health benefits
What the nutrients in bumble bee foods, sardines in soybean oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
These sardines are an excellent source of protein, providing 21.74g per 100g. Protein is essential for muscle repair, growth, and overall bodily functions. Including protein-rich foods like this can help with satiety, making it a useful component of meals to manage hunger and support a balanced diet. The high protein content makes it a valuable option for individuals looking to increase their protein intake without excessive saturated fat.
Rich in Key Micronutrients
Bumble Bee Foods, LLC's Sardines in Soybean Oil are notably rich in several important micronutrients. They provide 326.09mg of calcium (25% DV) per 100g, which is crucial for bone health and nerve function. Additionally, they offer 1.96mg of iron (11% DV), vital for oxygen transport, and a substantial 241% DV of Vitamin A, supporting vision and immune function. These nutrients contribute to overall well-being and can help address common dietary deficiencies.
Convenient and Versatile Whole Food
Despite being packed in oil, these sardines remain a convenient and versatile whole food option. They offer a quick way to incorporate fish into your diet, providing essential nutrients without extensive preparation. Their shelf-stable nature makes them an accessible pantry staple, useful for impromptu meals or when fresh fish is unavailable. This product can contribute to meeting recommendations for seafood consumption.
Bumble Bee Foods, SARDINES IN SOYBEAN OIL earns a FoodScore of 84/100 (Very good), primarily due to its high protein content and beneficial micronutrient profile.
How to eat it
Sardines are typically eaten directly from the can or incorporated into simple dishes. A common portion is one can, which is approximately 92g. They are often consumed as a snack, on crackers, or as part of a light meal. A common pitfall is consuming them without additional fiber or vegetables.
Pair sardines with whole-grain crackers or bread and fresh vegetables for a balanced snack or light lunch.
Flake sardines and mix them into salads with leafy greens and a light vinaigrette to boost protein and micronutrient intake.
Use sardines as a topping for avocado toast, adding a savory and nutrient-dense element to your breakfast or brunch.
Incorporate sardines into pasta dishes or grain bowls to add a convenient source of protein and healthy fats.
Things to keep in mind
This product contains SARDINES, which are a common allergen. Individuals with fish allergies should avoid this product. The product is packed in SOYBEAN OIL, which is generally recognized as safe but may be a concern for those with soy sensitivities, although highly refined oils like soybean oil typically contain minimal allergenic protein. The sodium content of 271.74mg per 100g is moderate, but individuals monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes, especially if consuming multiple servings or pairing with other high-sodium foods. There are no artificial colors, flavors, or preservatives listed in the ingredients.
Is Bumble Bee Foods, SARDINES IN SOYBEAN OIL healthy?
Yes, Bumble Bee Foods, SARDINES IN SOYBEAN OIL is considered a nutritionally sound choice, earning a FoodScore of 84/100. It is an excellent source of protein and provides significant amounts of calcium, iron, and Vitamin A. While packed in soybean oil, it contains no added sugars or trans fats, making it a beneficial addition to most diets.
How does Bumble Bee Foods, SARDINES IN SOYBEAN OIL compare to other canned fish brands?
Compared to brands like StarKist or Chicken of the Sea tuna, Bumble Bee Foods sardines offer a different nutrient profile. Sardines are typically smaller fish, often consumed with bones, which contributes to their high calcium content (326.09mg per 100g). While tuna is also a good protein source, sardines often provide a broader spectrum of micronutrients like Vitamin A in significant amounts.
What is the role of SOYBEAN OIL in this product?
SOYBEAN OIL is used as the packing medium for the sardines. It helps preserve the fish and contributes to the product's overall fat content. While it is a processed culinary ingredient, it is a source of polyunsaturated fats. The product's fat profile, including the soybean oil, is considered healthy, contributing to a positive score for healthy fats.
How much of these sardines can I eat daily?
A typical serving size is 92g, which is about one can. Given its high protein and micronutrient content, incorporating a can of these sardines a few times a week can be a beneficial part of a balanced diet. However, individuals monitoring sodium intake should consider their overall daily consumption of sodium from all food sources.
Are there any concerns about mercury in Bumble Bee Foods sardines?
Sardines, including those from Bumble Bee Foods, are generally considered to be low in mercury due to their small size and position low on the food chain. This makes them a safer choice for regular consumption compared to larger predatory fish that can accumulate higher levels of mercury. They are often recommended as a good source of seafood for this reason.