Canned sardines

Season skinless and boneless sardines in water

Name: Season skinless and boneless sardines in water
Brand: Season

4.25 oz/120 g

Excellent out of 100 Medium confidence

Why it scores 100

Season skinless and boneless sardines in water scores 100 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

plus 5 points Simple whole food: A few low-concern ingredients, minimally processed. Info
plus 4 points Protein 23.6 g / 100 g: A good source of protein. Info
plus 3 points No additives: No food additives in the ingredient list. Info

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

The Receipt

Season skinless and boneless sardines in water

START100

Nutrition per 100 g

Saturated fat 1.8 g / 100 g minus 1 points

Strong Contains some saturated fat. [1]
Salt 0.4 g / 100 g minus 1 points

Strong Contains some salt. [2]
Energy 176 kcal / 100 g minus 1 points

Info Energy-dense for its weight. [3]
Protein 23.6 g / 100 g plus 4 points

Info A good source of protein. [3]

subtotal+1

Bonuses

Simple whole food plus 5 points

Info A few low-concern ingredients, minimally processed. [4]
No additives plus 3 points

Info No food additives in the ingredient list. [4]

subtotal+8

TOTAL 100Excellent

100 + 9 = 100

Serving: 1 serving (85 g)

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

Label text, as published

SARDINES (FISH), WATER.

Contains: Fish

Always check the package: recipes change.

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 foods: what they are and how to identify them

Public Health Nutrition · April 2019 · Peer-reviewed

doi.org