Wild Planet Wild Sardines In Extra Virgin Olive Oil
WILD PLANET Wild Sardines In Extra Virgin Olive Oil earns a FoodScore of 80/100 (Very good), primarily driven by its **high protein content** and **healthy fat profile** from sardines and extra virgin olive oil.
This product scores 80/100, indicating a very good nutritional profile.
A serving provides 24.71g of protein, contributing significantly to daily needs.
It contains 235.29mg of sodium per 100g, which is a moderate amount.
Classified as NOVA 2, it is a minimally processed culinary ingredient.
Consider pairing with vegetables or whole grains to create a balanced meal.
Scores +33 points above the prepared category average (47/100 across 231 foods).
Fiber
0g
0% of Daily Value
Protein
24.71g
49% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
235.29mg
10% of Daily Value
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What it brings to the table
Protein (24.7g)+10
Micronutrients (Iron)+2
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 80
WILD PLANET Wild Sardines In Extra Virgin Olive Oil achieves a FoodScore of 80 out of 100, reflecting its strong nutritional attributes. The product receives a significant bonus for its high protein content, providing 24.71g per 100g, which is a substantial amount for muscle maintenance and satiety. It also benefits from a positive healthy fat profile, with 14.12g total fat per 100g, including only 2.35g of saturated fat and no trans fat. The presence of organic extra virgin olive oil as a primary ingredient further contributes to this healthy fat profile. The product is minimally processed, classified as NOVA 2, meaning it consists of processed culinary ingredients like sardines and sea salt used in food preparation, which earns it an additional bonus. While it provides some iron (12% DV), other micronutrients like Vitamin D, B12, and calcium are not present in significant amounts according to the provided data. Compared to a home-cooked version using whole ingredients, this product offers a convenient option with a similar nutritional foundation, particularly regarding its protein and fat sources.
Health benefits
What the nutrients in wild planet wild sardines in extra virgin olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 24.71g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including adequate protein in meals can help with satiety, potentially reducing overall calorie intake, and is crucial for maintaining muscle mass, especially as part of a balanced diet and active lifestyle. The protein in sardines is a complete protein, meaning it contains all nine essential amino acids.
Healthy Fat Profile
The fat profile of WILD PLANET Wild Sardines In Extra Virgin Olive Oil is favorable, with 14.12g of total fat per 100g, of which only 2.35g is saturated fat. The inclusion of organic extra virgin olive oil contributes beneficial monounsaturated fats. While specific omega-3 content is not listed, sardines are generally known for being rich in these essential fatty acids, which support heart health and brain function. This combination of fats makes it a good choice for those looking to incorporate healthier fat sources into their diet.
Good Source of Iron
This product provides 2.12mg of iron per 100g, which accounts for 12% of the Daily Value. Iron is a vital mineral necessary for oxygen transport in the blood and for energy metabolism. Adequate iron intake helps prevent iron-deficiency anemia, which can cause fatigue and weakness. Including foods like sardines that are a natural source of iron can contribute to meeting daily iron requirements, especially for individuals who may have higher needs.
WILD PLANET Wild Sardines In Extra Virgin Olive Oil earns a FoodScore of 80/100 (Very good), primarily driven by its high protein content and healthy fat profile from sardines and extra virgin olive oil.
How to eat it
Sardines in olive oil are a versatile and convenient food, often consumed directly from the can or incorporated into simple meals. A typical serving size is 3 ounces, which can be part of a light lunch or snack. They are a shelf-stable option for quick protein.
Serve sardines on whole-grain crackers or toast with a squeeze of lemon for a quick, nutritious snack.
Flake sardines into salads or pasta dishes to boost protein and healthy fats without extensive cooking.
Combine with chopped fresh herbs, a little mustard, and a splash of vinegar for a simple sardine salad.
Use sardines as a topping for avocado toast to create a nutrient-dense breakfast or lunch option.
Things to keep in mind
This product contains sardines, which are a common allergen (fish). Individuals with fish allergies should avoid this product. The sodium content is 235.29mg per 100g, which is moderate. Those monitoring their sodium intake for conditions like hypertension should be mindful of portion sizes and consider balancing it with lower-sodium foods throughout the day. The ingredient list is minimal, containing sardines, organic extra virgin olive oil, and sea salt, with no artificial additives or preservatives of concern for the general population. There are no declared allergens other than fish.
Reader questions
Is WILD PLANET Wild Sardines In Extra Virgin Olive Oil healthy?
Yes, this product is considered very healthy, earning a FoodScore of 80/100. It is an excellent source of protein and provides a healthy fat profile due to the sardines and organic extra virgin olive oil. It is also minimally processed, making it a good choice for a balanced diet.
How does WILD PLANET Wild Sardines In Extra Virgin Olive Oil compare to other canned fish brands?
Compared to some other canned fish options, such as Bumble Bee or StarKist tuna in oil, WILD PLANET sardines offer a distinct nutritional profile. Sardines generally provide more calcium and often a better omega-3 to mercury ratio than larger fish like tuna. The use of extra virgin olive oil in this specific WILD PLANET product also contributes beneficial fats.
What is the role of 'organic extra virgin olive oil' in this product?
The organic extra virgin olive oil serves multiple purposes. It preserves the sardines, enhances their flavor, and contributes beneficial monounsaturated fats to the product. This type of oil is a healthier fat source compared to refined vegetable oils often found in other canned products.
How much of this product can I eat daily?
A typical serving is 3 ounces (approximately 85g). While sardines are nutritious, daily intake should be part of a varied and balanced diet. Due to the moderate sodium content, consuming multiple servings daily might contribute significantly to your daily sodium limit, so moderation is key.
Are these sardines sustainable?
While the FoodScore focuses on nutrition, WILD PLANET is known for its commitment to sustainable fishing practices. The brand often highlights its sourcing methods to ensure the long-term health of marine ecosystems, which is an important consideration for many consumers when choosing seafood products.