SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER
SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER earns a FoodScore of 67/100 (Good), primarily driven by its high protein content and minimal processing.
This product received a FoodScore of 67/100, indicating a good nutritional profile.
A significant strength is its high protein content, providing 27.27g per 100g serving.
The main nutritional concern is its sodium content at 431.82mg per 100g.
As a NOVA class 2 item, it is a minimally processed culinary ingredient, comparable to plain water or unsweetened beverages in processing level.
These sardines can be a convenient source of protein for meals or snacks.
Scores +35 points above the beverage category average (32/100 across 3796 foods).
Fiber
0g
0% of Daily Value
Protein
27.27g
55% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
431.82mg
19% of Daily Value
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What it brings to the table
Protein (27.3g)+10
Minimally processed (NOVA 2)+8
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What holds it back
Sodium (431.8mg)-1
Why it scores 67
SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER achieves a FoodScore of 67 out of 100, placing it in the 'Good' category. This score reflects its strong nutritional attributes, particularly its protein content. With 27.27g of protein per 100g, the product receives a significant bonus, contributing positively to satiety and muscle maintenance. The ingredient list, containing only SARDINES (SARDINA PILCHARDUS) and water, indicates minimal processing, earning it an additional bonus for being a NOVA class 2 food. This classification means it is a processed culinary ingredient, which is a favorable characteristic compared to highly processed foods. The primary deduction comes from its sodium content, which is 431.82mg per 100g, resulting in a minor penalty. Compared to the baseline of plain water or an unsweetened beverage, SAFE CATCH sardines offer substantial protein and essential nutrients not found in the baseline, while maintaining a relatively simple ingredient profile. The absence of added sugar and trans fat also contributes to its favorable score.
Health benefits
What the nutrients in safe catch skinless & boneless wild sardines in water actually do for you, grounded in established dietary science.
Excellent Source of Protein
SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER provides an impressive 27.27g of protein per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including this product in your diet can help you meet your daily protein needs, contributing to feelings of fullness and supporting muscle mass, especially important for active individuals or those managing weight. The sardines are a complete protein source, meaning they contain all nine essential amino acids.
Minimally Processed Food
This SAFE CATCH product is classified as a NOVA class 2 food, meaning it is a processed culinary ingredient. Its simple ingredient list of only sardines and water reflects minimal processing. Choosing minimally processed foods can be beneficial as they typically retain more of their natural nutrients and are less likely to contain additives, excessive added sugars, or unhealthy fats often found in ultra-processed options. This makes it a straightforward and nutrient-dense addition to meals.
Source of Essential Minerals
While not a primary source of all micronutrients, these sardines contribute to your intake of important minerals. A 100g serving provides 7% DV for potassium, 9% DV for calcium, and 9% DV for iron. These minerals play various roles in the body, including supporting bone health (calcium), red blood cell formation (iron), and fluid balance (potassium). Incorporating foods like sardines can help diversify your mineral intake.
SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER earns a FoodScore of 67/100 (Good), primarily driven by its high protein content and minimal processing.
How to eat it
Sardines are a versatile and convenient food often consumed directly from the can or incorporated into various dishes. A typical portion size is half a cup, which is roughly equivalent to the 100g nutritional values provided. They can be a quick protein source for lunch or dinner.
Pair with whole-grain crackers or bread for a balanced snack or light meal, adding fiber to your intake.
Flake into salads or pasta dishes to boost the protein content and add a savory flavor.
Mash with avocado and a squeeze of lemon for a nutrient-dense spread on toast.
Consider serving alongside fresh vegetables to increase your vegetable intake and add crunch.
Things to keep in mind
The primary consideration for SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER is its sodium content of 431.82mg per 100g. While not excessively high, individuals monitoring their sodium intake, such as those with high blood pressure, should be mindful of portion sizes and balance it with low-sodium foods throughout the day. The product contains sardines, which are a common allergen for individuals with fish allergies. There are no other notable additives, artificial sweeteners, or preservatives in the ingredient list to be concerned about. The product is generally safe for most populations when consumed in moderation.
Is SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER healthy?
Yes, this SAFE CATCH product is considered a healthy choice, earning a FoodScore of 67/100. It is an excellent source of protein, providing 27.27g per 100g, and is minimally processed. While it contains some sodium, its overall nutritional profile is strong, making it a nutrient-dense food.
How does SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER compare to other canned fish brands?
Compared to some other canned fish options, such as Bumble Bee or StarKist tuna in water, SAFE CATCH sardines offer a similar high protein content. However, sardines typically provide a broader range of micronutrients and often contain beneficial fats like omega-3s, though this specific SKU does not list omega-3 content. Always check the nutrition label for specific sodium and fat content when comparing brands.
What does 'skinless and boneless' mean for the nutritional value?
The 'skinless and boneless' preparation primarily affects the texture and palatability, making the sardines easier to eat for some. Nutritionally, removing the bones means a slightly lower calcium content compared to whole sardines where the soft bones are consumed. However, the protein content remains high, and other nutrients are largely unaffected by this processing.
What is a good portion size for these sardines?
A standard serving size is 1/2 cup (approximately 100g), which provides 27.27g of protein and 431.82mg of sodium. This portion can be a substantial part of a meal or a satisfying snack. Adjust your portion based on your individual dietary needs and overall sodium intake for the day.
Can I eat these sardines every day?
Yes, incorporating SAFE CATCH SKINLESS & BONELESS WILD SARDINES IN WATER into your diet regularly can be a good way to boost protein intake. However, due to the sodium content, it's advisable to balance it with other low-sodium foods throughout the day. As with any food, dietary variety is key for optimal nutrition.