SAFE CATCH SKINLESS & BONELESS WILD MACKEREL scores 68/100 (Good), primarily driven by its **high protein content** and **favorable fat profile** despite its saturated fat contribution.
This SAFE CATCH product earns a FoodScore of 68/100, indicating a good nutritional choice.
It provides a notable 17.5g of protein per 100g, contributing significantly to daily needs.
A primary concern is the 7.5g of saturated fat per 100g, which is a moderate amount.
Categorized as NOVA class 2, it is a minimally processed culinary ingredient.
Its omega-3 content is not specified, which is unusual for a mackerel product.
Scores +26 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
17.5g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
437.5mg
19% of Daily Value
+
What it brings to the table
Protein (17.5g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (7.5g)-9
Sodium (437.5mg)-1
Why it scores 68
SAFE CATCH SKINLESS & BONELESS WILD MACKEREL achieves a FoodScore of 68/100, placing it in the 'Good' category. This score is largely influenced by its strong protein contribution of 17.5g per 100g, which earns a significant bonus. The overall fat profile, including the use of olive oil, is considered healthy, adding another bonus. As a NOVA class 2 food, it is recognized as minimally processed, contributing positively to its score. However, the product incurs penalties due to its saturated fat content, at 7.5g per 100g, and a moderate sodium level of 437.5mg per 100g. Compared to a generic unbranded mackerel, the SAFE CATCH product's specific formulation with olive oil and its processing level contribute to its score, which aligns with expectations for a canned fish product. The absence of added sugar is a positive factor, and its micronutrient profile, while not extensive, includes some iron and potassium.
Health benefits
What the nutrients in safe catch skinless & boneless wild mackerel actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Growth
This SAFE CATCH mackerel is an excellent source of protein, providing 17.5g per 100g. Protein is essential for building and repairing tissues, including muscle, and plays a role in enzyme and hormone production. Including protein-rich foods like this mackerel can help you meet your daily protein requirements, which is particularly important for active individuals or those aiming to maintain muscle mass as they age.
Provides Healthy Fats
The product contains 35g of total fat per 100g, with olive oil as a primary ingredient. Olive oil is known for its monounsaturated fatty acids, which are considered heart-healthy fats. While the product does contain 7.5g of saturated fat, the overall fat profile, including the contribution from olive oil, can be part of a balanced diet. Healthy fats are crucial for nutrient absorption, cell function, and providing energy.
Minimally Processed Option
Classified as NOVA class 2, this SAFE CATCH product is a processed culinary ingredient. This means it has undergone minimal processing, primarily for preservation and convenience, without the addition of many ultra-processed components. Choosing minimally processed foods can be a strategy to reduce intake of additives and highly refined ingredients, supporting a diet closer to whole foods.
SAFE CATCH SKINLESS & BONELESS WILD MACKEREL scores 68/100 (Good), primarily driven by its high protein content and favorable fat profile despite its saturated fat contribution.
How to eat it
Canned mackerel is a convenient and versatile protein source, often consumed as part of light meals or snacks. A typical serving size is 0.5 cup drained, which can be easily incorporated into various dishes. It's a good option for quick meals when fresh fish isn't available.
Combine with fresh vegetables and a light vinaigrette for a quick and nutritious salad.
Use as a protein topping for whole-grain crackers or toast, perhaps with a squeeze of lemon for added flavor.
Incorporate into pasta dishes or grain bowls to boost the protein content of your meal.
Consider mixing with mashed avocado and a dash of hot sauce for a flavorful spread or dip.
Things to keep in mind
The primary caution for this product is its sodium content, at 437.5mg per 100g. Individuals monitoring their sodium intake, particularly those with high blood pressure, should be mindful of portion sizes or consider lower-sodium alternatives. The ingredient list is straightforward, containing mackerel, olive oil, and salt, with no artificial additives or common allergens beyond the fish itself. While mackerel is generally safe, individuals with fish allergies should avoid this product. There are no other specific ingredients, such as certain emulsifiers or artificial sweeteners, that typically warrant broad caution for the general population in this formulation.
Is SAFE CATCH SKINLESS & BONELESS WILD MACKEREL healthy?
This SAFE CATCH product scores 68/100, indicating it is a good nutritional choice. It offers a significant amount of protein and healthy fats from olive oil, making it a beneficial addition to a balanced diet. Its minimal processing also contributes positively to its health profile.
How does SAFE CATCH SKINLESS & BONELESS WILD MACKEREL compare to other canned fish?
Compared to a generic unbranded canned mackerel, this SAFE CATCH product is similar in its core nutritional benefits. When compared to canned tuna, like a Starkist Chunk Light Tuna in Water, mackerel often provides a different fatty acid profile and can be a good alternative for those seeking variety in their canned fish choices. This product's use of olive oil is a distinguishing factor.
What is the significance of 'SCOMBER SCOMBRUS' in the ingredient list?
SCOMBER SCOMBRUS is the scientific name for Atlantic Mackerel, which is the specific species of mackerel used in this product. This detail confirms the type of fish, which can be relevant for consumers interested in the sustainability or specific nutritional profile of different fish species. It's a standard practice to include the scientific name on ingredient labels for clarity.
What is a reasonable portion size for this mackerel?
A reasonable portion size is 0.5 cup drained, which is approximately 100g. This provides 17.5g of protein and 35g of total fat. Adjusting portion sizes based on your individual dietary needs and overall meal composition is key to managing calorie and fat intake.
Can this mackerel be eaten straight from the can?
Yes, SAFE CATCH SKINLESS & BONELESS WILD MACKEREL is fully cooked and ready to eat straight from the can. It's a convenient option for a quick snack or to add to meals without any further preparation. Just drain the liquid and enjoy.