CRACOVIA MACKEREL FILLETS IN TOMATO SAUCE, TOMATO SAUCE
CRACOVIA Mackerel Fillets in Tomato Sauce scores 44/100 (Poor) due to its high sodium content and classification as a processed food.
This product received a FoodScore of 44/100, indicating a poor nutritional profile.
It provides 10.6g of protein per 100g serving.
A significant concern is the 517.65mg of sodium per 100g.
This CRACOVIA product is classified as NOVA 3 (processed), similar to many canned fish in sauce.
Consider this as an occasional component of a meal rather than a daily staple.
Scores +12 points above the condiment category average (32/100 across 822 foods).
Fiber
0g
0% of Daily Value
Protein
10.6g
21% of Daily Value
Added sugar
4.12g
8% of Daily Value
Sodium
517.65mg
23% of Daily Value
+
What it brings to the table
Protein (10.6g)+6
−
What holds it back
Added sugar (4.1g)-3
Saturated fat (4.1g)-2
Sodium (517.6mg)-2
Processed (NOVA 3)-5
Why it scores 44
CRACOVIA Mackerel Fillets in Tomato Sauce achieves a FoodScore of 44 out of 100, placing it in the 'Poor' category. The primary factors contributing to this score are its classification as a NOVA 3 processed food, which incurs a -5 penalty, and its notable sodium content. With 517.65mg of sodium per 100g, this product receives a -2 penalty, reflecting a significant contribution to daily sodium intake. The presence of added sugar, specifically 4.12g per 100g, also contributes a -3 penalty. Additionally, the saturated fat content of 4.12g per 100g results in a -2 penalty. On the positive side, the product does offer 10.6g of protein per 100g, earning a +6 bonus. Compared to a generic unbranded mackerel in tomato sauce, this CRACOVIA SKU's nutritional profile is broadly similar, with comparable levels of protein, fat, and sodium, and the inclusion of ingredients like rapeseed oil and wheat flour in the tomato sauce contributing to its processed classification.
Health benefits
What the nutrients in cracovia mackerel fillets in tomato sauce, tomato sauce actually do for you, grounded in established dietary science.
Source of Protein
This product provides 10.6g of protein per 100g, which can contribute to your daily protein needs. Protein is essential for muscle maintenance and repair, and plays a role in satiety. Including protein-rich foods like mackerel can help you feel full and satisfied after meals, supporting overall dietary balance. This amount of protein is a notable component for a condiment category item.
Convenient Meal Component
CRACOVIA Mackerel Fillets offer a convenient and ready-to-eat protein source that requires no preparation. This can be particularly useful for quick lunches or dinners when time is limited. The shelf-stable nature of canned fish makes it a practical pantry item for busy individuals seeking to incorporate more fish into their diet without extensive cooking. It can be easily added to various dishes.
Omega-3 Fatty Acids from Mackerel
While not quantified on the label for this specific SKU, mackerel is naturally a source of omega-3 fatty acids, which are important for heart health and brain function. Although the processing and addition of other ingredients in the tomato sauce may dilute its overall concentration, consuming mackerel can still contribute to your intake of these beneficial fats. It's important to note that the label does not provide a specific omega-3 value for this product.
CRACOVIA Mackerel Fillets in Tomato Sauce scores 44/100 (Poor) due to its high sodium content and classification as a processed food.
How to eat it
CRACOVIA Mackerel Fillets in Tomato Sauce is typically consumed as a quick meal or snack, often served on toast or with crackers. It can also be incorporated into salads or pasta dishes. A common portion size is one can, which is approximately 2.99 ounces.
Pair with whole-grain crackers or bread to add fiber and complex carbohydrates to your meal.
Incorporate into a large salad with plenty of fresh vegetables to increase nutrient density and reduce the overall sodium impact per bite.
Consider draining some of the tomato sauce to potentially reduce the sodium and added sugar content, if desired.
Use as a topping for baked potatoes or mixed with rice for a simple and quick meal.
Balance with other low-sodium foods throughout the day to manage your overall daily sodium intake.
Things to keep in mind
Consumers should be aware of the sodium content in CRACOVIA Mackerel Fillets, which is 517.65mg per 100g. Individuals monitoring their sodium intake, such as those with hypertension, may need to consume this product in moderation or balance it with very low-sodium foods. The ingredient list includes wheat flour, meaning this product is not suitable for individuals with celiac disease or a wheat allergy. The presence of sugar and rapeseed oil in the tomato sauce also contributes to the overall processed nature of the product. As with all canned seafood, individuals with fish allergies should avoid this product.
Is CRACOVIA Mackerel Fillets in Tomato Sauce healthy?
CRACOVIA Mackerel Fillets in Tomato Sauce received a FoodScore of 44/100, which is considered 'Poor'. While it offers protein, its high sodium content and classification as a processed food are significant factors. It can be part of a balanced diet when consumed in moderation and balanced with other nutrient-dense, lower-sodium foods.
How does CRACOVIA Mackerel Fillets in Tomato Sauce compare to other canned fish?
Compared to plain canned mackerel or sardines in water, CRACOVIA Mackerel Fillets in Tomato Sauce generally has higher sodium and added sugar due to the tomato sauce. For example, a plain canned tuna like StarKist Chunk Light Tuna in Water typically has lower fat and sodium, but also less flavor. The added sauce makes this CRACOVIA product more of a ready-to-eat meal component.
What is 'rapeseed oil' in the ingredient list?
Rapeseed oil, also known as canola oil, is a common vegetable oil. It is used in the tomato sauce as a source of fat and to contribute to the sauce's texture and flavor. It is generally considered a source of monounsaturated and polyunsaturated fats.
What is a reasonable portion size for this product?
The declared serving size is 2.99 ounces (approximately 85g). Given the sodium content, consuming one serving as part of a meal, rather than as a standalone snack, can help manage overall intake. Pairing it with fresh vegetables or whole grains can create a more balanced meal.
Can I give this to my children?
While mackerel can be a good source of protein, the high sodium content of CRACOVIA Mackerel Fillets in Tomato Sauce should be considered for children. Children have lower daily sodium limits than adults. Consult with a pediatrician or registered dietitian regarding appropriate portion sizes and frequency for children.