WILD PLANET WILD SARDINES IN MARINARA SAUCE scores 56/100 (Decent), primarily driven by its notable protein content and the inclusion of marinara sauce ingredients.
This product received a FoodScore of 56/100, indicating a decent nutritional profile.
A significant strength is its protein content, providing 16.8g per 100g serving.
The primary nutritional concern is the sodium level at 392mg per 100g.
Classified as NOVA 3 (processed), it contains more added ingredients than a home-cooked version.
Consider pairing with fresh vegetables or whole grains to enhance overall meal nutrition.
Scores +10 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
16.8g
34% of Daily Value
Added sugar
0.8g
2% of Daily Value
Sodium
392mg
17% of Daily Value
+
What it brings to the table
Protein (16.8g)+10
Micronutrients (Iron)+2
−
What holds it back
Sodium (392mg)-1
Processed (NOVA 3)-5
Why it scores 56
WILD PLANET WILD SARDINES IN MARINARA SAUCE achieves a FoodScore of 56 out of 100, placing it in the 'Decent' category. This score reflects a balance of beneficial nutrients and some processing considerations. The product receives a significant bonus for its protein content, providing 16.8g per 100g, which is a substantial contribution to daily needs. It also earns a small bonus for its iron content, supplying 2.16mg (12% DV). However, the score is tempered by a penalty for its sodium level, at 392mg per 100g, which contributes to the overall daily sodium intake. Furthermore, as a NOVA 3 classified food, it incurs a penalty for being processed, meaning it contains ingredients like tomato paste, sugar, and sea salt that would not typically be found in a simple, whole-ingredient sardine preparation. Compared to a home-cooked version using whole ingredients, this product offers convenience but with a slightly higher sodium content and the inclusion of minor added sugar (0.8g per 100g).
Health benefits
What the nutrients in wild planet wild sardines in marinara sauce actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 16.8g per 100g. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting satiety. Including protein-rich foods like WILD PLANET sardines can help maintain muscle mass and contribute to feelings of fullness, which can be beneficial for weight management. This amount of protein makes it a valuable component of a meal or snack, especially for individuals looking to increase their protein intake.
Good Source of Iron
WILD PLANET WILD SARDINES IN MARINARA SAUCE provides 2.16mg of iron per 100g, which is 12% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin in red blood cells. Adequate iron intake is vital for preventing iron-deficiency anemia, which can lead to fatigue and weakness. Incorporating foods like these sardines can help contribute to your daily iron requirements, supporting overall energy levels and bodily functions.
Convenient Meal Component
This product offers a convenient and ready-to-eat protein source. Its prepared format means it requires no cooking, making it a practical option for quick lunches, snacks, or additions to meals when time is limited. The inclusion of marinara sauce provides flavor without the need for additional seasoning. This convenience can help individuals maintain a balanced diet even on busy days, ensuring access to a source of protein and essential minerals without extensive preparation.
WILD PLANET WILD SARDINES IN MARINARA SAUCE scores 56/100 (Decent), primarily driven by its notable protein content and the inclusion of marinara sauce ingredients.
How to eat it
Canned sardines in marinara sauce are typically consumed directly from the can or added to simple meals. A common portion is one can, often eaten as a quick lunch or snack. They can also be incorporated into more elaborate dishes.
Pair with whole-grain crackers or bread to add fiber and complex carbohydrates to your meal.
Flake the sardines and mix them into a green salad with a light vinaigrette for a protein-rich lunch.
Serve over a bed of steamed vegetables like spinach or zucchini to increase your vegetable intake.
Consider using these sardines as a topping for a small baked potato or sweet potato for a balanced meal.
Things to keep in mind
This product contains sardines, which are a common allergen. Individuals with fish allergies should avoid this product. While the added sugar content is low at 0.8g per 100g, those monitoring sugar intake should be aware of its presence. The sodium content of 392mg per 100g is moderate; individuals on sodium-restricted diets should account for this when planning their meals. There are no artificial sweeteners, colors, or preservatives listed in the ingredients. The product's processing level (NOVA 3) indicates it contains multiple ingredients, but none are typically associated with significant adverse effects for the general population.
Is WILD PLANET WILD SARDINES IN MARINARA SAUCE healthy?
WILD PLANET WILD SARDINES IN MARINARA SAUCE scores 56/100, indicating a decent nutritional profile. It is a good source of protein and iron, which are beneficial nutrients. However, it is a processed food (NOVA 3) and contains a moderate amount of sodium, so it's best consumed as part of a balanced diet.
How does WILD PLANET compare to other canned fish brands?
Compared to plain canned sardines or tuna, WILD PLANET WILD SARDINES IN MARINARA SAUCE offers the convenience of a pre-seasoned product. Brands like Bumble Bee or StarKist often offer plain canned fish, which might have lower sodium or no added sugar, but lack the flavor profile provided by the marinara sauce in this WILD PLANET product. The choice depends on preference for flavor and ingredient simplicity.
What is the significance of 'SARDINOPS SAGAX OR SARDINOPS MELANOSTICTUS' in the ingredient list?
This indicates the specific species of sardine used in the product. Both Sardinops sagax (Pacific sardine) and Sardinops melanostictus (Japanese sardine) are small, oily fish known for being good sources of protein and certain micronutrients. Listing the species provides transparency about the fish source.
What is a recommended portion size for these sardines?
The declared serving size is 1 can, which is approximately 100g of product. This portion provides 16.8g of protein and 392mg of sodium. For most individuals, consuming one can as part of a meal or snack is appropriate, but those monitoring sodium intake may wish to consume a smaller portion or balance it with lower-sodium foods.
Can I use these sardines in recipes?
Yes, these sardines are versatile for recipes. While they are ready to eat, you can flake them into pasta sauces, mix them into a quick sardine salad, or use them as a topping for bruschetta. The marinara sauce base makes them particularly suitable for Italian-inspired dishes.