Canned sardines

Great Value Sardines in Mustard Sauce

3.75 oz (106 g)

Excellent out of 100 High confidence

Contains seed oils

Why it scores 88

Great Value Sardines in Mustard Sauce scores 88 out of 100 (Excellent) under GoodSwap’s published rules. What moved the score most:

minus 8 points Processed (NOVA 3): Classified NOVA 3: processed with added salt, sugar or oil. Emerging
minus 3 points Salt 1.1 g / 100 g: High in salt. Strong
minus 2.5 points Soybean oil: High in omega-6 linoleic acid. Emerging

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

The Receipt

Sardines in Mustard Sauce

START100

Ingredients

Soybean oil minus 2.5 points

Emerging High in omega-6 linoleic acid. [1][2][3][4]

subtotal−2.5

Processing

Processed (NOVA 3) minus 8 points

Emerging Classified NOVA 3: processed with added salt, sugar or oil. [5]

subtotal−8

Nutrition per 100 g

Saturated fat 1.4 g / 100 g minus 1 points

Strong Contains some saturated fat. [6]
Salt 1.1 g / 100 g minus 3 points

Strong High in salt. [7]
Protein 15.1 g / 100 g plus 2 points

Info A good source of protein. [8]

subtotal−2

TOTAL 88Excellent

100 − 12.5 = 87.5 → 88

Nutrition per 100 g

Energy	132 kcal
Fat	7.5 g
Saturated fat	1.4 g
Carbohydrates	1.9 g
Sugars	0.2 g
Added sugars	0 g
Fiber	0.1 g
Protein	15.1 g
Salt	1.1 g

Serving: 1 can (106 g)

Ingredients

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

Label text, as published

SARDINES, WATER, MUSTARD POWDER, SOYBEAN OIL, ACETIC ACID, SALT. CONTAINS SARDINES. MAY CONTAIN TRACES OF WHEAT AND SOY

Allergens and diets

Contains: Soy, Fish, Mustard

May contain: Gluten

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

Always check the package: recipes change.

Sources

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

Circulation · Jul 18, 2017 · Peer-reviewed

doi.org
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

Score

Why it scores 88

Nutrition per 100 g

Ingredients

Allergens and diets

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Sources