WILD SELECTIONS, LIGHTLY SMOKED SARDINE FILLETS earns a FoodScore of 75/100 (Very good), primarily driven by its significant protein content and favorable fat profile.
This product received a FoodScore of 75/100, indicating a very good nutritional profile.
It provides 20g of protein per 100g, contributing positively to satiety and muscle maintenance.
The sodium content is 523.08mg per 100g, which is a moderate amount to consider for daily intake.
As a NOVA class 2 product, it is a processed culinary ingredient, similar to a home-cooked version using whole sardines.
Consider pairing with vegetables or whole grains to create a more balanced meal.
Scores +29 points above the prepared category average (46/100 across 1958 foods).
Fiber
0g
0% of Daily Value
Protein
20g
40% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
523.08mg
23% of Daily Value
+
What it brings to the table
Protein (20g)+10
Healthy fat profile+10
Minimally processed (NOVA 2)+8
−
What holds it back
Saturated fat (3.9g)-1
Sodium (523.1mg)-2
Why it scores 75
WILD SELECTIONS, LIGHTLY SMOKED SARDINE FILLETS achieved a FoodScore of 75 out of 100, placing it in the 'Very good' category. This score is largely influenced by its strong protein contribution, offering 20g per 100g, which is a significant positive factor. The product also benefits from a healthy fat profile, with 20g total fat, of which only 3.85g is saturated fat and 0g is trans fat. The inclusion of canola oil as an ingredient contributes to this favorable fat balance. Being a NOVA class 2 product, it is considered minimally processed, earning bonus points for its simpler ingredient list compared to highly processed foods. However, the product does incur minor penalties. The saturated fat content, at 3.85g per 100g, results in a small deduction. Additionally, the sodium content of 523.08mg per 100g leads to a moderate penalty. When compared to a home-cooked version using whole sardines, this WILD SELECTIONS product offers a similar nutritional density, with the convenience of being ready-to-eat.
Health benefits
What the nutrients in wild selections, lightly smoked sardine fillets actually do for you, grounded in established dietary science.
Excellent Source of Protein
This product is an excellent source of protein, providing 20g per 100g serving. Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Including protein-rich foods like these sardines can contribute to feelings of fullness and help manage appetite, which may be beneficial for weight management. The protein in sardines is also highly bioavailable, meaning the body can efficiently use it.
Favorable Fat Profile
WILD SELECTIONS sardines offer a favorable fat profile, with 20g of total fat per 100g, of which only 3.85g is saturated fat. The presence of canola oil in the ingredients contributes to a higher proportion of unsaturated fats. While the label does not specify Omega-3 content, sardines are naturally rich in these beneficial fatty acids, which are known to support heart health and reduce inflammation. Choosing foods with a lower saturated fat content can be a part of a heart-healthy diet.
Minimally Processed Option
As a NOVA class 2 food, these sardines are considered a processed culinary ingredient. This classification indicates that the product has undergone minimal processing, primarily for preservation and convenience, retaining much of its original nutritional integrity. Opting for minimally processed foods can help reduce the intake of additives and excessive sugars often found in ultra-processed items, supporting a diet closer to whole foods.
WILD SELECTIONS, LIGHTLY SMOKED SARDINE FILLETS earns a FoodScore of 75/100 (Very good), primarily driven by its significant protein content and favorable fat profile.
How to eat it
Sardines are a versatile and convenient protein source, often consumed directly from the can or incorporated into simple meals. A typical serving is one can, which aligns with the nutritional information provided. They are commonly eaten for lunch or as a quick snack, offering a nutrient-dense option.
Serve WILD SELECTIONS sardines on whole-grain crackers or toast with sliced avocado for a balanced snack.
Flake the sardines and mix them into a salad with leafy greens, cherry tomatoes, and a light vinaigrette for a quick and nutritious lunch.
Incorporate sardines into pasta dishes or rice bowls to boost protein and healthy fats without extensive cooking.
Consider draining some of the canola oil if you are monitoring your fat intake, though it contributes to the product's flavor.
Things to keep in mind
This product contains sardine, which is a common allergen (fish). Individuals with fish allergies should avoid this product. The sodium content of 523.08mg per 100g is moderate; those on sodium-restricted diets should account for this when planning their meals. While sardines are generally considered safe and beneficial, the presence of canola oil means it is not suitable for individuals avoiding this specific oil for dietary reasons. There are no artificial colors, flavors, or high-sugar ingredients that typically raise concerns in processed foods.
Is WILD SELECTIONS, LIGHTLY SMOKED SARDINE FILLETS healthy?
With a FoodScore of 75/100, this product is considered very good nutritionally. It provides a significant amount of protein and has a favorable fat profile, making it a nutrient-dense choice. However, like all foods, it should be consumed as part of a balanced diet.
How does WILD SELECTIONS compare to other canned fish brands?
Compared to many other canned fish options, such as some Starkist tuna varieties, WILD SELECTIONS sardines often offer a higher concentration of Omega-3 fatty acids and calcium due to consuming the whole small fish. The processing level (NOVA 2) is also generally comparable to other simply canned fish products.
What is the role of canola oil in this product?
Canola oil is included in WILD SELECTIONS, LIGHTLY SMOKED SARDINE FILLETS primarily as a packing medium and for flavor. It contributes to the product's overall fat content, providing monounsaturated and polyunsaturated fats, which are considered healthier fat types.
How much of this product can I eat daily?
A typical serving is one can (drained), which provides 20g of protein and 523.08mg of sodium. While sardines are beneficial, monitoring total sodium intake from all sources is important. Incorporating one to two servings a few times a week can be a nutritious addition to your diet.
Are these sardines sustainable?
While the FoodScore system does not evaluate sustainability, many sardine fisheries are considered sustainable due to their rapid reproduction rates and position low on the food chain. Consumers interested in sustainability should look for certifications from organizations like the Marine Stewardship Council (MSC) on the packaging.