Sardines in olive oil

Trader Joe's Smoked sardines

120 g

Excellent out of 100 High confidence

Ultra-processed
No additives
Seed-oil free

Why it scores 80

Trader Joe's Smoked sardines scores 80 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

minus 18 points Ultra-processed (NOVA 4): Classified NOVA 4: made with industrial ingredients and additives. Strong
plus 4 points Protein 24.7 g / 100 g: A good source of protein. Info
minus 3 points Saturated fat 2.4 g / 100 g: High in saturated fat. Strong

Every line of the math is on The Receipt below, with its evidence tier and sources.

Better canned salmon, sardines and other seafood

The same kind of product, at least 10 points higher, sold in the US. Never paid placements.

The Receipt

Smoked sardines

START100

Ingredients

Natural flavors minus 2.5 points

Info "Natural flavor" is a legal category (21 CFR 101.22(a)(3)): flavor substances from spices, fruits, vegetables, meat, dairy or fermentation. [1][2]

subtotal−2.5

Processing

Ultra-processed (NOVA 4) minus 18 points

Strong Classified NOVA 4: made with industrial ingredients and additives. [2]

subtotal−18

Nutrition per 100 g

Saturated fat 2.4 g / 100 g minus 3 points

Strong High in saturated fat. [3]
Salt 0.7 g / 100 g minus 3 points

Strong High in salt. [4]
Energy 212 kcal / 100 g minus 1 points

Info Energy-dense for its weight. [5]
Protein 24.7 g / 100 g plus 4 points

Info A good source of protein. [5]

subtotal−3

Bonuses

No additives plus 3 points

Info No food additives in the ingredient list. [2]

subtotal+3

TOTAL 80Excellent

100 − 20.5 = 79.5 → 80

Nutrition per 100 g

Energy	212 kcal
Fat	11.8 g
Saturated fat	2.4 g
Carbohydrates	0 g
Sugars	0 g
Added sugars	0 g
Fiber	0 g
Protein	24.7 g
Salt	0.7 g

Serving: 1 serving (85 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.

Label text, as published

SARDINE, OLIVE OIL, SALT, NATURAL SMOKE FLAVOR.

Allergens and diets

Contains: Fish

Not vegan
Not vegetarian
Palm-oil-free

Always check the package: recipes change.

Sources

21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives

Electronic Code of Federal Regulations (eCFR), U.S. Office of the Federal Register · Dec 19, 2016 · Law

“whose significant function in food is flavoring rather than nutritional.”

ecfr.gov
Ultra-processed foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org
Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline

World Health Organization · Jul 17, 2023 · Agency assessment

“WHO recommends that adults and children reduce saturated fatty acid intake to 10% of total energy intake (strong recommendation).”

who.int
Sodium reduction (fact sheet)

World Health Organization · May 11, 2026 · Agency assessment

“For adults, WHO recommends less than 2000 mg/day of sodium (equivalent to less than 5 g/day salt), or just under a teaspoon.”

who.int
Dietary Guidelines for Americans, 2025–2030

U.S. Department of Health and Human Services and U.S. Department of Agriculture · January 2026 · Regulator

“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”

cdn.realfood.gov
Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses

BMJ · Feb 28, 2024 · Peer-reviewed

“Greater exposure to ultra-processed food was associated with a higher risk of adverse health outcomes, especially cardiometabolic, common mental disorder, and mortality outcomes.”

doi.org
Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake

Cell Metabolism · July 2019 · Peer-reviewed

doi.org

Score

Why it scores 80

Better canned salmon, sardines and other seafood

Nutrition per 100 g

Ingredients

Allergens and diets

More sardines in olive oil on GoodSwap

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Sources