WILD PLANET WILD SARDINES IN EXTRA VIRGIN OLIVE OIL WITH LEMON - LIGHTLY SMOKED, LEMON - LIGHTLY SMOKED
WILD PLANET WILD SARDINES IN EXTRA VIRGIN OLIVE OIL WITH LEMON - LIGHTLY SMOKED scores 59/100 (Decent) due to its notable protein content and beneficial micronutrients, balanced against its classification as a processed food.
This product received a FoodScore of 59/100, placing it in the 'Decent' category.
A serving provides 21.18g of protein, contributing significantly to daily needs.
The NOVA class 3 designation indicates it is a processed food, incurring a penalty.
Compared to a home-cooked version, this product offers convenience with similar core nutritional benefits.
It's a practical option for adding protein and healthy fats to meals or snacks.
Scores +13 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
21.18g
42% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
305.88mg
13% of Daily Value
+
What it brings to the table
Protein (21.2g)+10
Micronutrients (Calcium, Iron)+4
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What holds it back
Processed (NOVA 3)-5
Why it scores 59
WILD PLANET WILD SARDINES IN EXTRA VIRGIN OLIVE OIL WITH LEMON - LIGHTLY SMOKED achieves a FoodScore of 59/100, categorized as 'Decent'. This score reflects a balance of positive nutritional attributes and its processing level. The product receives a significant bonus for its high protein content, providing 21.18g per 100g, which is a substantial contribution towards daily protein requirements. Additionally, it earns points for micronutrients, specifically 14% DV for calcium and 12% DV for iron per 100g. However, as a NOVA class 3 food, it is considered processed, which incurs a penalty of -5 points. The ingredient list includes sardines, organic extra virgin olive oil, and lemon, which are generally positive components. The presence of sea salt contributes 305.88mg of sodium per 100g, which is a moderate amount. Compared to a home-cooked sardine dish using whole ingredients, this WILD PLANET product offers similar core nutritional benefits, particularly protein and healthy fats, but with the added convenience of being ready-to-eat.
Health benefits
What the nutrients in wild planet wild sardines in extra virgin olive oil with lemon - lightly smoked, lemon - lightly smoked actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 21.18g 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 feeling full, which can be beneficial for weight management. The protein in WILD PLANET sardines comes directly from the fish itself.
Source of Calcium and Iron
WILD PLANET WILD SARDINES contribute to your intake of important minerals, providing 14% DV for calcium and 12% DV for iron per 100g. Calcium is crucial for bone health and nerve function, while iron is vital for oxygen transport in the blood and energy production. Incorporating foods rich in these micronutrients can support overall bodily functions and prevent deficiencies.
Healthy Fats from Sardines and Olive Oil
The total fat content of 12.94g per 100g includes fats from the sardines and the organic extra virgin olive oil. While specific omega-3 content is not listed, sardines are naturally rich in beneficial omega-3 fatty acids, which are known to support heart and brain health. Extra virgin olive oil is also a source of monounsaturated fats, contributing to a heart-healthy dietary pattern.
WILD PLANET WILD SARDINES IN EXTRA VIRGIN OLIVE OIL WITH LEMON - LIGHTLY SMOKED scores 59/100 (Decent) due to its notable protein content and beneficial micronutrients, balanced against its classification as a processed food.
How to eat it
Sardines are a versatile and convenient food, often consumed directly from the can as a snack or incorporated into meals. A typical serving size of 3 ounces (85g) makes them easy to add to various dishes without extensive preparation.
Pair sardines with whole-grain crackers or bread for a balanced snack that includes fiber.
Flake sardines into salads or pasta dishes to boost protein and healthy fats without heavy cooking.
Combine with chopped vegetables like bell peppers and onions for a quick and nutritious lunch.
Consider using them as a flavorful topping for avocado toast instead of processed meats.
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 at 305.88mg per 100g is moderate; those monitoring sodium intake for blood pressure management should consider this in their daily allowance. The ingredient list is relatively straightforward, primarily consisting of sardines, organic extra virgin olive oil, water, lemon, sea salt, and aqueous natural smoke. There are no artificial colors, flavors, or preservatives listed that typically raise concerns for general consumption. The aqueous natural smoke is used for flavoring and is generally considered safe.
Is WILD PLANET WILD SARDINES IN EXTRA VIRGIN OLIVE OIL WITH LEMON - LIGHTLY SMOKED healthy?
With a FoodScore of 59/100, this product is considered 'Decent'. It offers a good source of protein, calcium, and iron. While it is a processed food (NOVA class 3), its core ingredients like sardines and organic extra virgin olive oil contribute positively to its nutritional profile, making it a reasonable choice for many diets.
How does WILD PLANET compare to other canned sardine brands?
Compared to other canned sardine brands like Brunswick or Chicken of the Sea, WILD PLANET often emphasizes sustainably caught fish and uses higher quality oils like organic extra virgin olive oil. Nutritionally, the protein and fat content may be similar, but the choice of oil and sourcing practices can differentiate brands for consumers prioritizing specific attributes.
What is 'aqueous natural smoke' in the ingredients?
Aqueous natural smoke is a flavoring agent derived from smoke that has been condensed into a liquid form. It's used to impart a smoky flavor to the sardines without directly smoking the fish. This ingredient is generally recognized as safe for consumption and is a common way to add flavor in processed foods.
What is a recommended portion size for these sardines?
The declared serving size is 3 ounces (approximately 85g). This portion provides a significant amount of protein and other nutrients. For most adults, one serving is appropriate as part of a meal or snack. Consuming multiple servings regularly should be balanced with overall dietary intake, especially regarding sodium.
Can I eat these sardines every day?
Incorporating sardines into your diet regularly can be beneficial due to their nutrient content. However, like any food, moderation and variety are key. While this product is a good source of protein and minerals, it's important to ensure a diverse diet that includes a wide range of whole foods to meet all nutritional needs.