WILD PLANET WILD MACKEREL FILLETS IN EXTRA VIRGIN OLIVE OIL
WILD PLANET WILD MACKEREL FILLETS IN EXTRA VIRGIN OLIVE OIL scores a 77/100 (Very good) due to its high protein content and favorable fat profile, making it a strong choice for a nutrient-dense food.
This product earns a FoodScore of 77/100, indicating a very good nutritional profile.
A serving provides 24.7g of protein, contributing significantly to daily needs.
The sodium content is 376.47mg per 100g, a moderate amount for a condiment.
WILD PLANET Mackerel compares favorably to generic mackerel due to its simple ingredient list.
Consider this product as a convenient source of protein and healthy fats for meals.
Scores +45 points above the condiment category average (32/100 across 822 foods).
Fiber
0g
0% of Daily Value
Protein
24.71g
49% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
376.47mg
16% of Daily Value
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What it brings to the table
Protein (24.7g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
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What holds it back
Sodium (376.5mg)-1
Why it scores 77
WILD PLANET WILD MACKEREL FILLETS IN EXTRA VIRGIN OLIVE OIL achieves a FoodScore of 77 out of 100, placing it in the 'Very good' category. This score is primarily driven by its robust nutritional composition. The product receives a significant bonus for its protein content, delivering 24.7 grams per 100g, which is a substantial amount for muscle maintenance and satiety. Another key positive factor is its healthy fat profile, with 12.94 grams of total fat, of which only 2.94 grams are saturated fat and no trans fats. The inclusion of organic extra virgin olive oil as a primary ingredient contributes to this beneficial fat composition. Furthermore, the product is minimally processed, classified as NOVA 2, earning an additional bonus for its simple formulation. The only minor penalty comes from its sodium content, at 376.47mg per 100g, which is a moderate level for a preserved food. Compared to a generic unbranded version of mackerel, the WILD PLANET product stands out for its clear and short ingredient list, emphasizing whole food components.
Health benefits
What the nutrients in wild planet wild mackerel fillets 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 24.7 grams per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like WILD PLANET mackerel can help promote satiety, which may be beneficial for weight management, and support muscle mass, especially important for active individuals and older adults. The protein in mackerel is also a complete protein, meaning it contains all nine essential amino acids the body cannot produce on its own.
Beneficial Fat Profile
The WILD PLANET WILD MACKEREL FILLETS offer a beneficial fat profile, largely due to the mackerel itself and the addition of organic extra virgin olive oil. With 12.94 grams of total fat per 100g, and only 2.94 grams of saturated fat, this product contributes to a diet rich in unsaturated fats. These fats are important for heart health, brain function, and nutrient absorption. The extra virgin olive oil further enhances the monounsaturated fat content, which is recognized for its positive impact on cholesterol levels when consumed as part of a balanced diet.
Minimally Processed Food Choice
This product is classified as NOVA 2, indicating it is a processed culinary ingredient. This means it consists of whole foods that have undergone minimal processing to make them suitable for cooking or seasoning. The simple ingredient list of mackerel, organic extra virgin olive oil, and sea salt reflects this minimal processing. Choosing minimally processed foods can contribute to a healthier dietary pattern by reducing intake of additives, excessive sugars, and unhealthy fats often found in ultra-processed items. This makes WILD PLANET a straightforward option for incorporating fish into meals.
WILD PLANET WILD MACKEREL FILLETS IN EXTRA VIRGIN OLIVE OIL scores a 77/100 (Very good) due to its high protein content and favorable fat profile, making it a strong choice for a nutrient-dense food.
How to eat it
WILD PLANET WILD MACKEREL FILLETS are a versatile condiment often consumed as a quick meal component or snack. A typical serving size is 3 ounces (approximately 85g), which provides a substantial amount of protein and healthy fats. It can be eaten directly from the can or incorporated into various dishes.
Pair with whole-grain crackers or crusty bread for a simple, protein-rich snack or light lunch.
Flake the mackerel and mix it into salads with leafy greens and other vegetables for a nutrient-dense meal.
Incorporate into pasta dishes or grain bowls as a convenient protein source, along with fresh herbs and lemon juice.
Use as a topping for avocado toast, adding a boost of omega-3s and protein to your breakfast or snack.
Things to keep in mind
The primary caution for WILD PLANET WILD MACKEREL FILLETS is its sodium content, at 376.47mg per 100g. While not excessively high, individuals monitoring their sodium intake due to blood pressure concerns should account for this when consuming larger portions or combining with other high-sodium foods. Mackerel is a fish, and as such, it is an allergen for individuals with fish allergies. The ingredient list is short and free from common additives like artificial colors, flavors, or preservatives, making it a relatively clean option. There are no specific concerns regarding interactions with medications or suitability for particular populations beyond general dietary considerations for sodium and fish allergies.
Yes, WILD PLANET Wild Mackerel Fillets are considered a healthy choice, scoring 77/100. They are an excellent source of protein (24.7g per 100g) and contain a beneficial fat profile from both the mackerel and the organic extra virgin olive oil. The product is also minimally processed with a simple ingredient list.
How does WILD PLANET compare to other canned fish brands?
Compared to other canned fish brands like Bumble Bee or StarKist, WILD PLANET often stands out for its commitment to sustainable sourcing and its use of organic extra virgin olive oil. Nutritionally, it offers a similar protein content but may have a cleaner ingredient list with fewer additives than some conventional brands, depending on the specific product.
What is the role of 'organic extra virgin olive oil' in this product?
The organic extra virgin olive oil serves as a packing medium, preserving the mackerel and contributing to its flavor and texture. Nutritionally, it adds healthy monounsaturated fats to the product, enhancing the overall fat profile and making it a more heart-healthy option compared to products packed in less beneficial oils.
What is a reasonable portion size for WILD PLANET Wild Mackerel Fillets?
A reasonable portion size is typically 3 ounces (approximately 85g), which is the declared serving size. This amount provides a substantial 21 grams of protein and 11 grams of total fat. Consuming this portion can contribute to satiety and nutrient intake without excessive calories or sodium.
Can I eat WILD PLANET Wild Mackerel Fillets every day?
Yes, incorporating WILD PLANET Wild Mackerel Fillets into your diet regularly can be a good way to increase protein and healthy fat intake. However, it's important to consider your overall dietary pattern and sodium intake from all sources. Balancing it with other protein sources and a variety of vegetables is recommended for a well-rounded diet.