POLAR Sardines in Olive Oil scores 74/100 (Good), primarily driven by its **protein content** and **healthy fat profile** from olive oil, balanced against its sodium level.
This product earns a FoodScore of 74/100, indicating a good nutritional choice.
A 100g serving provides 20g of protein, contributing significantly to daily needs.
The sodium content is 600mg per 100g, which is a moderate amount.
As a NOVA 2 processed culinary ingredient, it's less processed than many prepared foods.
Consider pairing with low-sodium foods to balance the overall meal.
Scores +28 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
600mg
26% of Daily Value
+
What it brings to the table
Protein (20g)+10
Micronutrients (Iron)+2
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (5g)-4
Sodium (600mg)-2
Why it scores 74
POLAR Sardines in Olive Oil achieves a FoodScore of 74/100, placing it in the 'Good' category. This score is largely influenced by several positive nutritional attributes. The product provides a substantial 20g of protein per 100g, which contributes significantly to satiety and muscle maintenance, earning a +10 bonus. Its fat profile is also favorable, with 20g total fat and only 5g saturated fat, contributing to a +10 bonus for healthy fat profile. The presence of olive oil as a primary ingredient supports this. Furthermore, its classification as a NOVA 2 processed culinary ingredient means it undergoes minimal processing, earning an additional +8 bonus. However, the product does incur some penalties. The 5g of saturated fat leads to a -4 penalty, and the 600mg of sodium per 100g results in a -2 penalty. Compared to a home-cooked version using whole ingredients, POLAR Sardines offer a convenient source of protein and healthy fats, though a home-cooked meal might allow for greater control over sodium levels.
Health benefits
What the nutrients in polar sardines in olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
POLAR Sardines are an excellent source of protein, providing 20g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like these sardines can help with satiety, making it easier to manage appetite and maintain a balanced diet. This makes them a convenient option for increasing protein intake without extensive preparation.
Source of Healthy Fats
This product contains 20g of total fat per 100g, with a favorable profile that includes monounsaturated and polyunsaturated fats from the sardines themselves and the olive oil. While specific omega-3 content isn't listed, sardines are naturally rich in these beneficial fatty acids, which are important for heart health and reducing inflammation. The olive oil further contributes to a healthy fat intake, supporting overall cardiovascular well-being.
Provides Essential Micronutrients
POLAR Sardines contribute to your intake of several important micronutrients. A 100g serving provides 10% DV for calcium and 13% DV for iron. Calcium is crucial for bone health and muscle function, while iron is vital for oxygen transport in the blood and energy production. While not a primary source for all micronutrients, these contributions can help fill gaps in a varied diet, especially for individuals who may not consume dairy or red meat regularly.
POLAR Sardines in Olive Oil scores 74/100 (Good), primarily driven by its protein content and healthy fat profile from olive oil, balanced against its sodium level.
How to eat it
Sardines are a versatile and convenient food often enjoyed straight from the can or incorporated into simple meals. They are commonly eaten as a snack, on crackers, or added to salads for a boost of protein and healthy fats. A typical portion is half a can, but this can vary based on individual dietary needs and meal context.
Pair POLAR Sardines with whole-grain crackers or bread and fresh vegetables for a balanced and satisfying snack or light lunch.
Flake the sardines and mix them into a salad with leafy greens, tomatoes, and a light vinaigrette to boost protein and healthy fats.
Consider using them in a simple pasta dish with lemon, garlic, and parsley for a quick and nutritious meal.
To manage sodium intake, serve sardines alongside low-sodium foods like unsalted rice cakes or fresh fruit.
Store unopened cans in a cool, dry place; once opened, transfer any unused portion to an airtight container and refrigerate, consuming within 2-3 days.
Things to keep in mind
This product contains smoked brisling sardines, which are a common allergen (fish). Individuals with fish allergies should avoid this product. The sodium content of 600mg per 100g is moderate; those monitoring their sodium intake for blood pressure management should be mindful of portion sizes and balance with other low-sodium foods throughout the day. The ingredient list is relatively simple, with smoke flavor being the only additive beyond salt and olive oil, and it is generally well-tolerated. There are no artificial sweeteners, colors, or common emulsifiers of concern in this formulation.
POLAR Sardines in Olive Oil scores 74/100, indicating it is a good choice. It is a rich source of protein (20g per 100g) and contains healthy fats from both the sardines and the olive oil. While it has a moderate sodium content (600mg per 100g), it can be part of a balanced diet when consumed in appropriate portions and paired with other low-sodium foods.
How does POLAR Sardines compare to other canned sardine brands?
Compared to other canned sardine brands like King Oscar Sardines, POLAR Sardines offer a similar nutritional profile, providing high protein and healthy fats. Differences often lie in the type of oil used (e.g., olive oil vs. soybean oil), specific smoking processes, and sodium levels. Always check the nutrition facts panel of individual products for the most accurate comparison.
What is 'smoke flavor' in the ingredient list?
Smoke flavor is an ingredient used to impart a smoky taste without the need for traditional smoking methods. It is generally recognized as safe for consumption. In POLAR Sardines, it contributes to the overall flavor profile of the smoked brisling sardines, enhancing their characteristic taste.
What is a recommended portion size for POLAR Sardines?
The declared serving size is 0.5 can, which is approximately 50g. This portion would provide about 10g of protein and 300mg of sodium. Adjusting your portion based on your individual dietary needs and how you incorporate them into a meal can help you manage your intake of protein and sodium effectively.
Can I eat POLAR Sardines every day?
Eating POLAR Sardines regularly can be part of a healthy diet due to their protein and healthy fat content. However, it's important to consider the sodium content (600mg per 100g) and ensure overall dietary variety. Balancing your diet with other protein sources and a wide range of fruits and vegetables is key to comprehensive nutrition.