WILD SELECTIONS SARDINES IN OLIVE OIL scores 82/100 (Very good) due to its high protein content and favorable fat profile, making it a strong choice for a nutrient-dense food.
This product scores 82/100, indicating a very good nutritional profile.
It provides 20.24g of protein per 100g, a significant nutritional strength.
With 285.71mg of sodium per 100g, it's a moderate source of sodium.
As a NOVA class 2 food, it's a minimally processed culinary ingredient.
Consider draining the olive oil to slightly reduce fat content if desired.
Scores +36 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
20.24g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
285.71mg
12% of Daily Value
+
What it brings to the table
Protein (20.2g)+10
Micronutrients (Calcium, Vitamin A)+4
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 82
WILD SELECTIONS SARDINES IN OLIVE OIL achieves a FoodScore of 82/100, placing it in the 'Very good' category. This high score is primarily driven by its excellent protein content, providing 20.24g per 100g, which contributes significantly to satiety and muscle maintenance. The product also benefits from a healthy fat profile, with 10.7g total fat per 100g, including only 2.38g of saturated fat and no trans fat. The inclusion of olive oil as the primary fat source is a positive factor, as olive oil is recognized for its beneficial monounsaturated fats. Furthermore, the product receives points for being minimally processed, classified as NOVA 2, meaning it's a processed culinary ingredient rather than an ultra-processed food. It contains no added sugar and provides meaningful amounts of calcium (23% DV) and Vitamin A (13% DV). Compared to a home-cooked version using whole ingredients, this product offers a convenient and nutritionally comparable option, especially given its simple ingredient list of only sardines and olive oil.
Health benefits
What the nutrients in wild selections sardines in olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
WILD SELECTIONS SARDINES IN OLIVE OIL is an excellent source of protein, delivering over 20 grams per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including sufficient protein in meals can also contribute to feelings of fullness, which may help with weight management by reducing overall calorie intake. This makes it a valuable addition for those looking to increase their protein consumption.
Rich in Calcium and Vitamin A
This product provides a notable amount of calcium and Vitamin A. With 23% of the Daily Value for calcium per 100g, it supports bone health and nerve function. Vitamin A, at 13% of the Daily Value, is crucial for vision, immune function, and skin health. These micronutrients are naturally present in sardines, making this product a convenient way to incorporate them into your diet without relying on fortified foods.
Beneficial Fat Profile
The fat content in WILD SELECTIONS SARDINES IN OLIVE OIL is characterized by a favorable balance of fats. The presence of olive oil contributes monounsaturated fats, which are associated with heart health. While the product does not list specific Omega-3 content, sardines are generally known for being a source of these beneficial fatty acids. The low saturated fat content (2.38g per 100g) further supports its positive fat profile, aligning with dietary recommendations for reducing intake of less healthy fats.
WILD SELECTIONS SARDINES IN OLIVE OIL scores 82/100 (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
Sardines in olive oil are a versatile and convenient food, often eaten directly from the can or incorporated into simple meals. They are typically consumed as a snack, on crackers, or as part of a light lunch. The entire can, drained, constitutes a single serving.
Pair sardines with whole-grain crackers or bread and fresh vegetables for a balanced meal.
Flake sardines into salads or pasta dishes to boost protein and healthy fats.
Consider mashing them with a fork and mixing with lemon juice and herbs for a quick, nutrient-dense spread.
Drain the olive oil if you are monitoring your fat intake, or use it in dressings for added flavor and healthy fats.
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 285.71mg per 100g is moderate; those on sodium-restricted diets should consider this when incorporating it into their meals. There are no artificial colors, flavors, or preservatives listed in the ingredients. The product's simple ingredient list of only sardines and olive oil suggests a low risk of common food sensitivities beyond fish.
Yes, WILD SELECTIONS SARDINES IN OLIVE OIL is considered a healthy choice, scoring 82/100. It is an excellent source of protein, calcium, and Vitamin A, with a favorable fat profile. Its minimal processing also contributes to its high nutritional value.
How does WILD SELECTIONS SARDINES IN OLIVE OIL compare to other canned fish brands?
Compared to other canned fish like Bumble Bee Solid White Albacore Tuna in Water, WILD SELECTIONS SARDINES IN OLIVE OIL offers a similar protein content but often provides more calcium due to the edible bones. Sardines are also generally smaller fish, which can mean a lower mercury content compared to larger tuna species.
What is the significance of 'olive oil' in the ingredient list?
The presence of olive oil is a positive aspect. Olive oil is known for its monounsaturated fatty acids, which are considered heart-healthy fats. It contributes to the product's overall healthy fat profile and provides a mild flavor.
How much WILD SELECTIONS SARDINES IN OLIVE OIL can I eat daily?
A typical serving is one can, drained. While sardines are nutritious, it's advisable to consume them as part of a varied diet. The moderate sodium content means frequent, large servings should be balanced with other low-sodium foods, especially for those monitoring their intake.
Can I use the olive oil from the can?
Yes, the olive oil from the can is safe to use. It can be incorporated into salad dressings, used to sauté vegetables, or simply drizzled over other dishes to add flavor and healthy fats. It's part of the product's overall nutritional contribution.