WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL scores 65/100 (Good) on FoodScore, primarily driven by its **high protein content** and minimal processing, though its sodium level is a notable consideration.
This product earns a FoodScore of 65/100, indicating a Good nutritional choice.
It provides 20g of protein per 100g, a significant nutritional strength.
A serving contains 654.55mg of sodium, which is a moderate concern for daily intake.
As a NOVA class 2 item, it is less processed than many prepared seafood options.
Consider draining the olive oil to potentially reduce calorie and fat intake.
Scores +19 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
654.55mg
28% of Daily Value
+
What it brings to the table
Protein (20g)+10
Minimally processed (NOVA 2)+8
−
What holds it back
Sodium (654.5mg)-3
Why it scores 65
WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL achieves a FoodScore of 65/100, placing it in the 'Good' category. This score is largely influenced by its strong protein contribution, providing 20g per 100g, which earns a significant bonus. The product is also classified as NOVA class 2, meaning it consists of processed culinary ingredients, which contributes positively to its score by indicating minimal processing compared to ultra-processed foods. The ingredient list is straightforward, containing 'PINK SALMON', 'OLIVE OIL', and 'SEA SALT'. While 'OLIVE OIL' is a beneficial fat source, the primary nutritional drawback is its sodium content, at 654.55mg per 100g, which incurs a penalty. Compared to a home-cooked version using whole ingredients, this product offers similar nutritional benefits from the salmon but introduces a higher sodium level due to the 'SEA SALT' used for preservation and flavor. There are no added sugars or trans fats, which are positive aspects for its overall nutritional profile.
Health benefits
What the nutrients in wild selections, salmon fillets in olive oil actually do for you, grounded in established dietary science.
Excellent Source of Protein
This WILD SELECTIONS 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 satiety. Including adequate protein in meals can help manage appetite and maintain muscle mass, especially important for active individuals or those managing weight. The protein in salmon is also a complete protein, meaning it contains all nine essential amino acids necessary for the body.
Contains Beneficial Fats from Olive Oil
The inclusion of olive oil in WILD SELECTIONS, SALMON FILLETS contributes beneficial monounsaturated fatty acids. These fats are known to support heart health by helping to maintain healthy cholesterol levels. While the product contains 5.45g of total fat per 100g, with only 0.91g as saturated fat, the majority comes from the olive oil, which is a healthier fat choice compared to many other processed oils. Consuming these fats can aid in the absorption of fat-soluble vitamins.
Minimally Processed Option
Classified as NOVA class 2, this product is considered a minimally processed culinary ingredient. This means it has undergone little processing beyond basic preparation, such as canning and the addition of 'SEA SALT' and 'OLIVE OIL'. Choosing less processed foods can contribute to a diet rich in whole nutrients and fewer artificial additives. This makes it a convenient option for incorporating whole food components into meals without extensive preparation.
WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL scores 65/100 (Good) on FoodScore, primarily driven by its high protein content and minimal processing, though its sodium level is a notable consideration.
How to eat it
Canned salmon is a versatile and convenient pantry staple, often used for quick meals. A typical serving is one drained can, which can be incorporated into various dishes. It's a useful option for adding protein and healthy fats to your diet without much effort.
Combine with fresh vegetables and a light vinaigrette for a quick and nutritious salad.
Flake the salmon and mix with Greek yogurt, herbs, and diced celery for a lighter alternative to tuna salad.
Use in wraps or sandwiches with whole-grain bread and plenty of greens to boost fiber intake.
Incorporate into pasta dishes or grain bowls to enhance protein content without heavy cooking.
Drain the olive oil before use if you are looking to reduce overall fat and calorie intake.
Things to keep in mind
The primary caution for WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL is its sodium content, at 654.55mg per 100g. Individuals monitoring their sodium intake, such as those with high blood pressure, should be mindful of this amount and balance it with other low-sodium foods throughout the day. The product contains 'PINK SALMON', which is a common allergen (fish). Individuals with fish allergies should avoid this product. Beyond these points, the ingredient list is simple, without common additives like artificial sweeteners, colors, or preservatives, making it a relatively straightforward choice from an additive perspective.
Is WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL healthy?
This product scores 65/100 (Good) on FoodScore. It is a good source of protein and contains beneficial fats from olive oil. The main consideration is its sodium content, which is moderate per serving. Overall, it can be a healthy component of a balanced diet when consumed in moderation and paired with other nutrient-dense foods.
How does WILD SELECTIONS compare to other canned salmon brands?
Compared to brands like Chicken of the Sea or StarKist canned salmon, WILD SELECTIONS, SALMON FILLETS IN OLIVE OIL offers a similar convenient protein source. The use of olive oil can be a distinguishing factor, providing monounsaturated fats. Always check the nutrition label of competing brands for differences in sodium, oil type, and added ingredients to make the best choice for your dietary needs.
What is 'PINK SALMON' and is it a good choice?
'PINK SALMON' refers to a specific species of salmon, known for its mild flavor and lighter color. It is a nutritious fish, providing high-quality protein and often omega-3 fatty acids, although this specific product lists 0g omega-3 per 100g. It is a good choice for those looking for a lean protein source.
How much of this canned salmon can I eat daily?
A typical serving is one drained can. Given its 20g of protein, it can easily fit into a meal. However, due to the 654.55mg of sodium per 100g, it's advisable to balance your daily sodium intake from all food sources. For most healthy adults, consuming one serving a few times a week as part of a varied diet is generally appropriate.
Can I use the olive oil in the can?
Yes, the olive oil in the can is safe to consume and can add flavor and beneficial fats to your dish. However, if you are looking to reduce the calorie or fat content of your meal, you can drain some or all of the oil before using the salmon. The oil can be used in dressings or other preparations if desired.