POLAR Sardines in Tomato Sauce earns a FoodScore of 85/100, indicating a very good nutritional profile driven by its high protein content and beneficial micronutrients.
This product scores 85/100, placing it in the 'Very good' category.
A serving provides 17.9g of protein, contributing significantly to daily needs.
The sodium content is 303.57mg per 100g, which is moderate.
Compared to a home-cooked version, this product is a convenient, minimally processed alternative (NOVA 2).
Consider pairing with vegetables to enhance fiber and micronutrient intake.
Scores +39 points above the prepared category average (46/100 across 1958 foods).
Fiber
1.8g
6% of Daily Value
Protein
17.86g
36% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
303.57mg
13% of Daily Value
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What it brings to the table
Fiber (1.8g)+1
Protein (17.9g)+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 85
POLAR Sardines in Tomato Sauce achieves a FoodScore of 85 out of 100, reflecting its strong nutritional contributions. The product receives significant bonuses for its high protein content, providing 17.9g per 100g. It also benefits from a healthy fat profile, with a low saturated fat content of 1.79g and no trans fat. Key micronutrients like calcium (27% DV), iron (11% DV), and Vitamin A (40% DV) further boost its score. The presence of 1.8g of fiber also adds a bonus. As a NOVA class 2 product, it is considered minimally processed, which is a positive factor. The ingredient list, featuring sardines, tomato sauce, salt, and water, is straightforward with no added sugars or artificial ingredients. Compared to a home-cooked version using whole ingredients, this POLAR product offers a convenient option with a comparable nutrient density, particularly in protein and certain minerals, without significant nutritional trade-offs.
Health benefits
What the nutrients in polar sardines in tomato sauce actually do for you, grounded in established dietary science.
Excellent Source of Protein
POLAR Sardines in Tomato Sauce is an excellent source of protein, delivering 17.9g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including protein-rich foods like these sardines can help maintain muscle mass and contribute to feelings of fullness, which may aid in weight management. The high protein density makes it a valuable addition to meals or snacks.
Good Source of Calcium and Vitamin A
This product provides a significant amount of calcium (27% DV) and Vitamin A (40% DV) per 100g. Calcium is crucial for bone health, nerve function, and muscle contraction. Vitamin A supports vision, immune function, and skin health. The combination of these micronutrients makes POLAR Sardines a beneficial food for supporting overall skeletal and immune system health.
Healthy Fat Profile
POLAR Sardines in Tomato Sauce has a favorable fat profile, with only 1.79g of saturated fat and 0g of trans fat per 100g. While the omega-3 content is not declared, sardines are naturally rich in these beneficial fatty acids. A diet low in saturated and trans fats and rich in healthy fats can contribute to cardiovascular health and reduce the risk of chronic diseases. The fat content here is primarily from the sardines themselves.
POLAR Sardines in Tomato Sauce earns a FoodScore of 85/100, indicating a very good nutritional profile driven by its high protein content and beneficial micronutrients.
How to eat it
Sardines in tomato sauce are typically eaten straight from the can, often on crackers or toast, or incorporated into simple meals. They are a convenient and shelf-stable protein source for quick lunches or snacks. A common portion size is one can, which is approximately 2 ounces.
Serve POLAR Sardines on whole-grain crackers or toast to add dietary fiber and complex carbohydrates.
Incorporate into a salad with leafy greens and other vegetables for a nutrient-dense meal.
Mash the sardines with a fork and mix with a squeeze of lemon juice and herbs for a quick and flavorful spread.
Consider using them as a topping for pasta or rice dishes to boost protein and mineral content.
Things to keep in mind
The ingredient list for POLAR Sardines in Tomato Sauce is minimal: sardines, tomato sauce, salt, and water. This product does not contain common allergens like milk, soy, wheat, or tree nuts, but individuals with fish allergies should avoid it. The sodium content of 303.57mg per 100g is moderate; those on a sodium-restricted diet should monitor their intake and consider rinsing the sardines if appropriate for their recipe. There are no artificial colors, flavors, or preservatives noted, making this a relatively clean product from an additive perspective.
Reader questions
Is POLAR Sardines in Tomato Sauce healthy?
Yes, POLAR Sardines in Tomato Sauce is considered very healthy, earning a FoodScore of 85/100. It is an excellent source of protein, calcium, and Vitamin A, with a healthy fat profile. The simple ingredient list and minimal processing contribute to its high score.
How does POLAR Sardines in Tomato Sauce compare to other canned fish brands?
Compared to other canned sardine brands like Brunswick or King Oscar, POLAR Sardines in Tomato Sauce offers a comparable nutritional profile in terms of protein and micronutrients. The key differences often lie in the type of sauce or oil used and the specific micronutrient levels, so always check the nutrition label for direct comparisons.
What is 'tomato sauce' in the ingredient list?
The 'tomato sauce' in POLAR Sardines in Tomato Sauce typically refers to a simple preparation of tomatoes, often seasoned with salt and sometimes other spices. It provides flavor and moisture to the sardines. In this product, it does not contribute added sugar, which is a positive aspect.
How much POLAR Sardines in Tomato Sauce can I eat daily?
A typical serving size is 2 ounces (approximately half a can). While sardines are nutritious, consuming them daily depends on your overall dietary needs and other food choices. Due to the moderate sodium content, balancing with low-sodium foods throughout the day is advisable. Enjoying 2-3 servings per week is a common recommendation for seafood.
Do these sardines contain bones?
Yes, canned sardines, including POLAR Sardines, typically contain soft, edible bones. These bones are a significant source of the product's calcium content. They are usually small and soft enough to be consumed without issue, providing an additional nutritional benefit.