Bumble Bee Foods, SARDINES IN SPRING WATER earns a FoodScore of 82/100, indicating a very good nutritional choice. Its high protein content and favorable fat profile are significant contributors to this score.
This product scores 82/100, placing it in the 'Very good' category.
It provides 20.24g of protein per 100g, a substantial amount.
With 238.1mg of sodium per 100g, it is a moderate source of sodium.
As a NOVA class 2 item, it is a minimally processed culinary ingredient.
Consider draining the spring water to reduce sodium if desired.
Scores +50 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
20.24g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
238.1mg
10% 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
Bumble Bee Foods, SARDINES IN SPRING WATER achieves a FoodScore of 82 out of 100, reflecting its strong nutritional profile. A primary factor in this high score is its substantial protein content, providing 20.24g per 100g, which contributes significantly to satiety and muscle maintenance. The product also benefits from a healthy fat profile, with 8.33g total fat per 100g, of which only 1.79g is saturated fat and no trans fat. The presence of micronutrients like 297.62mg of calcium (23% DV) and 13% DV of Vitamin A further boosts its score. Importantly, this product contains no added sugar and is classified as NOVA class 2, meaning it is a processed culinary ingredient, indicating minimal processing. Compared to the reference baseline of plain water or an unsweetened beverage, this product offers considerable nutritional value beyond simple hydration. The simple ingredient list, featuring only sardines and spring water, underscores its minimally processed nature, avoiding common additives that might detract from a higher score.
Health benefits
What the nutrients in bumble bee foods, sardines in spring water actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 20.24g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like sardines can help you feel full and satisfied, which may aid in weight management and prevent overeating throughout the day.
Good Source of Calcium
Bumble Bee Foods, LLC SARDINES IN SPRING WATER offers a good amount of calcium, with 297.62mg per 100g, contributing 23% of the Daily Value. Calcium is crucial for maintaining strong bones and teeth, as well as supporting nerve function and muscle contraction. Incorporating calcium-rich foods into your diet is vital for long-term skeletal health.
Favorable Fat Profile
The fat content in these sardines is favorable, with 8.33g total fat per 100g, and notably low in saturated fat at 1.79g per 100g. This profile supports cardiovascular health when consumed as part of a balanced diet. Choosing foods with a lower proportion of saturated fat can contribute to maintaining healthy cholesterol levels.
Bumble Bee Foods, SARDINES IN SPRING WATER earns a FoodScore of 82/100, indicating a very good nutritional choice. Its high protein content and favorable fat profile are significant contributors to this score.
How to eat it
Sardines in spring water are a convenient and versatile food often consumed directly from the can or incorporated into simple meals. A typical serving is one can, drained, which can be part of a light lunch or snack. They are a shelf-stable option for quick protein.
Pair with whole-grain crackers or a slice of whole-wheat toast for a balanced snack with added fiber.
Flake into salads or mix with a squeeze of lemon juice and herbs for a quick, protein-rich meal.
Drain the spring water before consumption to manage sodium intake, especially if you are monitoring your sodium levels.
Consider mashing with avocado for a simple spread, offering healthy fats alongside the protein.
Things to keep in mind
This product is generally safe for most individuals. The ingredient list is straightforward, containing only sardines and spring water, meaning it is free from common additives like artificial sweeteners, colors, or preservatives. Individuals with fish allergies should, of course, avoid this product. While the sodium content is moderate at 238.1mg per 100g, those on a very low-sodium diet should be mindful of portion sizes or opt for lower-sodium alternatives if available. There are no specific ingredients in this formulation that typically trigger concerns for populations such as those with IBS or diabetes.
Reader questions
Is Bumble Bee Foods, SARDINES IN SPRING WATER healthy?
Yes, with a FoodScore of 82/100, Bumble Bee Foods, SARDINES IN SPRING WATER is considered a very good nutritional choice. It is rich in protein and calcium, and contains no added sugar, making it a nutrient-dense option.
How does Bumble Bee Foods, SARDINES IN SPRING WATER compare to other canned fish brands?
Compared to other canned fish options, such as Starkist Tuna in Water, Bumble Bee Foods sardines offer a similar high protein content. However, sardines typically provide more calcium and often a broader spectrum of micronutrients due to consuming the bones. Always check the specific nutritional label for exact comparisons.
What is 'spring water' in the ingredient list?
Spring water is simply water sourced from a natural spring. In this product, it serves as the packing liquid for the sardines. It does not contribute significant nutritional value but helps to keep the product moist and can be drained before consumption to potentially reduce sodium content.
What is a recommended portion size for these sardines?
The declared serving size is one can, drained. This provides a substantial amount of protein and other nutrients. For most adults, one can is an appropriate portion for a snack or as part of a meal, contributing to daily nutrient needs without excessive intake.
Can I eat these sardines every day?
Incorporating sardines into your diet regularly can be beneficial due to their nutrient content. However, it's always recommended to consume a varied diet to ensure you get a wide range of nutrients from different food sources. Moderation and variety are key to a balanced eating pattern.