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Canned foods

Beach Cliff Sardines in soybean oil

Good out of 100 Medium confidence
  • High in saturated fat
  • Contains seed oils
  • No additives
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Why it scores 79

Beach Cliff Sardines in soybean oil scores 79 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:

  1. Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
  2. Saturated fat 5.4 g / 100 g: High in saturated fat. Strong
  3. Protein 17.9 g / 100 g: A good source of protein. Info

Capped at 79: High in fat and saturated fat (above the front-of-pack "high" level).

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

Sardines in soybean oil

START100

Ingredients

  • Soybean oil
    Emerging High in omega-6 linoleic acid. [1][2][3][4]
subtotal−2.5

Processing

  • Processed (NOVA 3)
    Emerging Classified NOVA 3: processed with added salt, sugar or oil. [5]
subtotal−8

Nutrition per 100 g

  • Saturated fat 5.4 g / 100 g
    Strong High in saturated fat. [6]
  • Salt 1.1 g / 100 g
    Strong High in salt. [7]
  • Energy 250 kcal / 100 g
    Info Energy-dense for its weight. [8]
  • Protein 17.9 g / 100 g
    Info A good source of protein. [8]
subtotal−5
TOTAL 79Good

100 − 15.5 = 84.5 → 85 → capped at 79

Capped at 79. High in fat and saturated fat (above the front-of-pack "high" level). [9]

GTIN 00020100009017 · 2026-05-05

score v1.3.0 · kb 2026.10.11

Medium confidence

Same product, same score. Every time.

Nutrition per 100 g

Energy250 kcal
Fat20.2 g
Saturated fat5.4 g
Trans fat0 g
Carbohydrates0 g
Sugars0 g
Added sugars0 g
Fiber0 g
Protein17.9 g
Salt1.1 g

Serving: 1 can drained (84 g)

Ingredients

High Moderate Not recognized Tap an ingredient for its evidence and rules.
Label text, as published

Sardines, soybean oil.

Allergens and diets

Contains: Soy, Fish

  • Not vegan
  • Not vegetarian
  • Gluten-free
  • Palm-oil-free

Always check the package: recipes change.

Healthiest canned foods in the US

More from Beach Cliff

Sources

  1. Re-evaluation of the traditional diet-heart hypothesis: analysis of recovered data from Minnesota Coronary Experiment (1968-73)

    BMJ · Apr 12, 2016 · Peer-reviewed

    “replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”

    doi.org

  2. Use of dietary linoleic acid for secondary prevention of coronary heart disease and death: evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis

    BMJ · Feb 4, 2013 · Peer-reviewed

    doi.org

  3. Dietary Linoleic Acid and Risk of Coronary Heart Disease: A Systematic Review and Meta-Analysis of Prospective Cohort Studies

    Circulation · Oct 28, 2014 · Peer-reviewed

    “These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”

    doi.org

  4. Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association

    Circulation · Jul 18, 2017 · Peer-reviewed

    doi.org

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

    Public Health Nutrition · April 2019 · Peer-reviewed

    doi.org

  6. 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

  7. 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

  8. 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

  9. Guide to creating a front of pack (FoP) nutrition label for pre-packed products sold through retail outlets

    Department of Health and Social Care / Food Standards Agency (GOV.UK) · Nov 8, 2016 · Regulator

    “Table 3: Criteria for drinks (per 100ml)”

    assets.publishing.service.gov.uk