Beach Cliff Sardines in Soybean Oil: Labelgrade B (78/100)
B 78 / 100 — Strong protein density (20.2g per 100g) and effectively zero sugar.
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Beach Cliff Sardines in Soybean Oil delivers 17g of protein and 150 calories per 84 GRM (USDA FDC 2077225). Per 100g that’s 20.2g of protein; per oz, 5.7g. The Labelgrade is B (78 / 100): Strong protein density (20.2g per 100g) and effectively zero sugar.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | B+ | 80 / 100 | 20.2g per 100g — strong for this category |
| Ingredient quality | B+ | 80 / 100 | Short 2-ingredient list, no additive flags |
| Saturated fat load | A- | 85 / 100 | 2g per serving (2.4g per 100g) — very low |
| Sodium load | C+ | 68 / 100 | 240mg per serving (81mg per oz) — moderate |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | F | 30 / 100 | 0g fiber, expected for animal-protein products |
| Overall | B | 78 / 100 | Weighted blend: protein 25% · ingredients 22% · saturated fat 18% · sodium 15% · sugar 12% · fiber 8% |
How it compares
| Product | Protein per serving | Per 100 g | Per oz | Calories |
|---|---|---|---|---|
| Beach Cliff Sardines in Soybean Oil (this product) | 17g | 20.2g | 5.7g | 150 |
| Bumble Bee Premium Wild Pink Salmon | 13g | 20.6g | 5.8g | 80 |
| Wild Planet No Salt Added Wild Sardines In Water | 18g | 21.2g | 6g | 140 |
| Wild Planet Wild Pink Salmon | 18g | 21.2g | 6g | 90.1 |
| Plain cooked chicken breast (benchmark) | — | 31g | 8.8g | ~165 |
The cheap-sardine value play: bones, calcium, and 17g of protein
Beach Cliff is the budget end of the sardine aisle, and the surprising thing is how little you give up. The fish is still a small, oily, low-mercury species, so the core nutrition holds: 17g of complete protein for 150 calories, omega-3 fats, and a standout 250mg of calcium per serving — roughly 19% of a day’s worth, which is unusual for any protein food. That calcium comes from the soft bones, which canning leaves tender enough to mash and eat without noticing. Buy boneless fillets and you’d throw that calcium away; with sardines like these it’s built in.
For the price, that’s a genuinely strong nutrition profile. It grades a B (78) not because the food is mediocre but because two things keep it out of the top tier — and both are about how it’s packed, not what the fish is.
What the soybean oil costs you (and how to claw it back)
The one real knock on ingredient quality is the packing medium: soybean oil rather than olive oil or water. Soybean oil is a refined seed oil, heavier on omega-6 fats, and it’s why total fat sits at 9g and calories at 150 rather than the ~140 of a leaner water pack. Saturated fat itself stays low (2g, an A-), so this isn’t a heavy food — it’s just packed in something a notch below ideal. That’s the difference between this B and an olive-oil sardine’s B+.
The good news is it’s partly in your control: draining the oil before you eat removes some of the added fat and calories. The other honest caveat is sodium at 240mg (a C+) — fine occasionally, worth watching if sardines are a daily habit. If you want the cleanest version of this food, a no-salt-added water-packed sardine fixes both knocks at once; if you’re optimizing for cost per gram of protein, Beach Cliff drained is still a smart, nutritious buy.
Scope
This page covers Beach Cliff Sardines in Soybean Oil (11.25 oz/318 g), UPC 020100400111, as represented in USDA Branded Foods FDC 2077225. Beach Cliff sells multiple variants in this product line — other sizes, flavors, or fat levels may have different macros and Labelgrade scores. Manufacturers periodically reformulate; always cross-reference the actual package label, especially if you have allergies or dietary restrictions.
Ingredients (from the USDA Branded Foods entry)
INGREDIENTS: SARDINES, SOYBEAN OIL
Where to buy
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Quick Facts
Per serving · 84 GRM
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (84 GRM) |
|---|---|
| Calories | 150 |
| Protein | 17g |
| Total Fat | 9g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 240mg |
| Cholesterol | 100mg |
| Calcium | 250mg |
| Iron | 1.44mg |
Scope: This page applies specifically to Sardines in Soybean Oil (11.25 oz/318 g) · UPC 020100400111. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains no listed animal products
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
Are sardines healthy?
Yes, and these are a genuinely good deal nutritionally. You get 17g of complete protein for 150 calories, omega-3 (EPA/DHA) fats, and — because you eat the soft bones — a big hit of calcium (250mg per serving, about 19% of a day's worth). Sardines are a small, low-mercury fish, so they're safe to eat regularly. The honest caveats with this particular can are the soybean-oil packing and the sodium, but the underlying food is one of the better things you can buy off a shelf.
Why does this score a B and not higher?
Two things hold it at B (78). Sodium is 240mg per serving (a C+) — moderate, but the one number that scales if you eat sardines often. And it's packed in soybean oil rather than olive oil or water, which nudges fat to 9g and is why ingredient quality lands at B+ instead of higher. Everything else is solid: strong protein density, A- saturated fat, A+ sugar, and that bonus calcium from the bones. A B for a shelf-stable canned food is still a good grade.
Do you eat the bones in sardines?
Yes — the bones are soft, edible, and the whole point. Canning makes them tender enough to mash with a fork, you won't notice them, and they're why this can delivers 250mg of calcium per serving — more than most canned fish, and something you'd never get from a boneless fillet. Eat the fish whole, bones and all.
Does the soybean oil matter?
It's the main thing separating this from a higher-graded sardine. Soybean oil is a refined seed oil higher in omega-6 fats, and it bumps calories and total fat (9g here) versus a water-packed can (~140 cal). It's not unhealthy in a single serving, but it's a step below an olive-oil pack on ingredient quality. If you'd rather skip it, draining the oil removes some of the added fat, or choose an olive-oil or water-packed sardine instead.
How should I serve it, and how much sodium does it have?
A serving is 84g (about 3 oz) — eat them on crackers or toast, mashed with mustard or hot sauce, or flaked into a salad. Draining the soybean oil first trims some calories and fat. Sodium is 240mg per serving (about 10% of the 2,300mg daily limit); if you eat sardines often, a no-salt-added water-packed option like Wild Planet's is a lower-sodium pick.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2077225. We re-verify top pages monthly and update within 7 days of a reformulation.