CRACOVIA Mackerel Fillets in Oil scores a very good 77/100, primarily driven by its **high protein content** and **favorable fat profile** from mackerel, balanced against moderate sodium levels.
This product earns a FoodScore of 77/100, placing it in the 'Very good' category.
A significant strength is its 17.86g of protein per 100g serving.
The primary nutritional concern is the 589.29mg of sodium per 100g.
It is a NOVA class 2 food, indicating it is a processed culinary ingredient.
Consider draining the oil to potentially reduce fat and sodium content.
Scores +45 points above the condiment category average (32/100 across 822 foods).
Fiber
0g
0% of Daily Value
Protein
17.86g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
589.29mg
26% of Daily Value
+
What it brings to the table
Protein (17.9g)+10
Micronutrients (Vitamin A)+2
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (3.6g)-1
Sodium (589.3mg)-2
Why it scores 77
CRACOVIA Mackerel Fillets in Oil achieves a FoodScore of 77 out of 100, reflecting its strong nutritional contributions. The product receives significant bonuses for its protein content, providing 17.86g per 100g, which is a substantial amount. It also benefits from a healthy fat profile, with a low saturated fat content of 3.57g per 100g and no trans fat. The presence of Vitamin A, contributing 20% of the Daily Value, adds a small micronutrient bonus. Furthermore, its classification as a NOVA class 2 food indicates it is a minimally processed culinary ingredient, contributing positively to its score. The main deductions come from its sodium content, at 589.29mg per 100g, which is moderate. Compared to generic unbranded mackerel fillets, CRACOVIA's formulation with vegetable oil (rapeseeds or sunflower) and salt is typical, and its score aligns well with the nutritional profile expected for this type of product.
Health benefits
What the nutrients in cracovia mackerel fillets in oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
CRACOVIA Mackerel Fillets provide 17.86g of protein per 100g, making them an excellent source of dietary protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including protein-rich foods like these mackerel fillets can help maintain muscle mass and contribute to overall body function. This makes it a valuable component for meals, especially for individuals looking to increase their protein intake.
Favorable Fat Profile
The fat content in CRACOVIA Mackerel Fillets is notable for its low saturated fat (3.57g per 100g) and absence of trans fats. While the product does not list specific omega-3 content, mackerel is naturally rich in these beneficial fatty acids. The use of vegetable oil (rapeseeds or sunflower) further contributes to a fat profile that can support heart health when consumed as part of a balanced diet. Choosing foods with lower saturated fat can help manage cholesterol levels.
Source of Vitamin A
These mackerel fillets contribute 20% of the Daily Value for Vitamin A per 100g. Vitamin A is a fat-soluble vitamin crucial for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. Including foods that are natural sources of Vitamin A, such as CRACOVIA Mackerel Fillets, can help meet daily nutritional requirements for this important micronutrient.
CRACOVIA Mackerel Fillets in Oil scores a very good 77/100, primarily driven by its high protein content and favorable fat profile from mackerel, balanced against moderate sodium levels.
How to eat it
Mackerel fillets in oil are typically consumed as a convenient protein source or a flavorful addition to various dishes. They are often eaten directly from the can, flaked into salads, or used in sandwiches. A common portion size is around 2 ounces (56g), which is less than the 100g nutritional reference.
Flake CRACOVIA Mackerel Fillets into green salads or whole-grain pasta dishes for an easy protein boost.
Consider draining the oil before use to potentially reduce the overall fat and sodium content, especially if you are monitoring these nutrients.
Pair with fresh vegetables and a squeeze of lemon juice to balance the richness and enhance flavor.
Use as a topping for whole-wheat crackers or rice cakes for a quick and nutritious snack.
Incorporate into fish cakes or patties by mixing with mashed potatoes and herbs for a more substantial meal.
Things to keep in mind
CRACOVIA Mackerel Fillets in Oil contain fish (mackerel), which is a common allergen. Individuals with fish allergies should avoid this product. The product also contains 589.29mg of sodium per 100g, which is a moderate amount. Those on sodium-restricted diets should be mindful of portion sizes and consider draining the oil, as some sodium may be present in the oil or brine. The ingredient list is relatively simple, consisting of mackerel fillets, vegetable oil, and salt, with no artificial colors, flavors, or preservatives of concern for most consumers.
CRACOVIA Mackerel Fillets in Oil scores a 77/100, indicating it is a very good nutritional choice. It is rich in protein and has a favorable fat profile, contributing to a balanced diet. The main consideration is its sodium content, which can be managed by mindful portioning.
How does CRACOVIA Mackerel Fillets compare to other canned fish brands?
Compared to other canned fish options like Bumble Bee or StarKist tuna in oil, CRACOVIA Mackerel Fillets offer a similar convenience and protein content. Mackerel generally provides a distinct flavor and often a different fatty acid profile. Always check the specific nutrition facts for sodium and fat content when comparing brands.
What kind of oil is used in CRACOVIA Mackerel Fillets?
The ingredient list specifies vegetable oil, which can be either rapeseeds (canola) or sunflower oil. Both are common culinary oils known for their neutral flavor and generally favorable fatty acid profiles, contributing to the product's overall fat content.
What is a recommended portion size for CRACOVIA Mackerel Fillets?
The declared serving size is 2 ounces (56g). While the nutritional information is provided per 100g, sticking to the recommended serving size will help manage your intake of calories, fat, and sodium. This portion provides a good amount of protein without excessive sodium.
Can I use CRACOVIA Mackerel Fillets in cooking?
Yes, CRACOVIA Mackerel Fillets are versatile for cooking. They can be flaked into pasta sauces, mixed into omelets, or used as a base for spreads and dips. Their rich flavor holds up well in cooked dishes, adding a convenient source of protein and healthy fats.