Season Sardines in Olive Oil: Labelgrade B- (74/100)
B- 74 / 100 — Exceptional protein density at 26.7g per 100g, effectively zero sugar, and high sodium per 100g.
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Season Sardines in Olive Oil delivers 21.4g of protein and 203 calories per 1 CAN, DRAINED (USDA FDC 2680395). Per 100g that’s 26.7g of protein; per oz, 7.6g. The Labelgrade is B- (74 / 100): Exceptional protein density at 26.7g per 100g, effectively zero sugar, and high sodium per 100g.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A | 90 / 100 | 26.7g per 100g — top-tier; rivals plain cooked meat |
| Ingredient quality | B+ | 80 / 100 | Short 2-ingredient list, no additive flags |
| Saturated fat load | B | 76 / 100 | 3g per serving (3.8g per 100g) — moderate |
| Sodium load | D | 41 / 100 | 466mg per serving (165mg per oz) — high; structural for cured/preserved foods |
| Sugar load | A+ | 100 / 100 | 0g of sugar — perfect |
| Fiber | F | 30 / 100 | 0g fiber, expected for animal-protein products |
| Overall | B- | 74 / 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 |
|---|---|---|---|---|
| Season Sardines in Olive Oil (this product) | 21.4g | 26.7g | 7.6g | 203 |
| Wild Planet Wild Sardines in Extra Virgin Olive Oil | 21g | 24.7g | 7g | 190 |
| 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 |
A nutrient powerhouse in a tiny tin
Set the sodium aside for a moment and this is one of the most nutrient-dense foods in the entire catalog. A single drained can — under 4 ounces — packs 21.4g of complete protein (an A for density at 26.7g per 100g), 410mg of calcium, and a full dose of omega-3 fats, all from lightly smoked brisling sardines in olive oil. That calcium figure is the standout: at roughly a third of a day’s worth, it rivals a glass of milk, and it’s there entirely because you eat the soft, edible bones along with the fish. Brisling are small, young sardines low on the food chain, which means low mercury and a clean profile you can return to often.
The label is honest, too — lightly smoked brisling sardines in extra virgin olive oil, salt. The smoking is flavor, the olive oil is mostly monounsaturated fat, and there are no fillers or additives. On protein, calcium, and ingredient quality, this fish outperforms most of what shares the shelf with it.
The sodium is the whole story behind the B-
So why a B- when the food is this good? One dimension: sodium at 466mg per can — a D, and about 20% of the entire 2,300mg daily limit packed into a single small tin. That’s meaningfully higher than the olive-oil sardines that grade B+, and it’s the only thing standing between this and a top-tier score. The protein density is actually better than those higher-graded cans; the calcium is exceptional; the saturated fat is moderate at 3g. The salt alone is what pulls the overall down.
The practical read is simple. If you’re a generally healthy eater who isn’t tracking sodium tightly, this is a fantastic, nutrient-dense protein to keep on hand — just be aware you’re spending a fifth of your day’s sodium on it. If you do watch salt, or you eat sardines most days, treat Season as an occasional flavor splurge and reach for a no-salt-added, water-packed sardine for the everyday rotation; you’ll keep the protein and the bone calcium while shedding most of the sodium. Either way, the fish itself is excellent — the grade is a sodium story, not a quality one.
Scope
This page covers Season Sardines in Olive Oil (3.75 oz/106 g), UPC 070303022450, as represented in USDA Branded Foods FDC 2680395. Season 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)
LIGHTLY SMOKED BRISLING SARDINES IN EXTRA VIRGIN OLIVE OIL, SALT.
Where to buy
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Quick Facts
Per serving · 1 CAN, DRAINED
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 CAN, DRAINED) |
|---|---|
| Calories | 203 |
| Protein | 21.4g |
| Total Fat | 13g |
| Saturated Fat | 3g |
| Trans Fat | 0g |
| Total Carbohydrates | 1g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Sodium | 466mg |
| Cholesterol | 92mg |
| Calcium | 410mg |
| Iron | 2.34mg |
Scope: This page applies specifically to Sardines in Olive Oil (3.75 oz/106 g) · UPC 070303022450. 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 on the food alone, these are excellent. A drained can gives you 21.4g of complete protein for 203 calories, omega-3 (EPA/DHA) fats, and a remarkable 410mg of calcium (about a third of a day's worth) from the soft, edible bones. Brisling sardines are a small, low-mercury fish, so they're safe to eat often. The single honest caveat with this can is sodium, which is genuinely high — but it doesn't change the fact that the underlying fish is one of the most nutrient-dense things you can buy off a shelf.
Why only a B- when the protein and calcium are so good?
One number drags it down: sodium at 466mg per can — about 20% of the entire daily limit in a single small tin, which grades a D. That's the difference between this B- and a B+ olive-oil sardine; the protein density here is actually higher (an A, 26.7g per 100g) and the calcium is exceptional (410mg). It's a case of a genuinely great food with one outsized caveat. If you can spend the sodium, it's a nutrient powerhouse; if you're watching salt, it's the one to eat occasionally rather than daily.
Do you eat the bones in sardines?
Yes — eat them whole. The bones in these brisling sardines are soft and fully edible, and canning makes them tender enough to mash with a fork without noticing. They're the reason this can delivers a standout 410mg of calcium per serving — roughly a third of a day's worth, and something a boneless fillet can't give you. Skin, bones, and all is exactly how sardines are meant to be eaten.
What does 'lightly smoked brisling' mean, and how is it packed?
Brisling (also called sprat) are small young sardines prized for a tender texture and rich flavor; Season lightly smokes them before packing in extra virgin olive oil. The smoking adds taste, the olive oil contributes mostly monounsaturated fat, and together they push this to 203 calories and 13g fat per can — a bit richer than a water pack, but with good fats and real flavor. Saturated fat stays moderate at 3g.
How should I serve it, and what about the sodium?
A serving is one drained can — straight on crackers or toast, over greens, or with a squeeze of lemon and cracked pepper. The big thing to know is sodium: 466mg per can is high, about 20% of the 2,300mg daily limit, so treat these as an occasional nutrient-dense treat rather than an everyday staple if you watch salt. For a daily option, a no-salt-added water-packed sardine (like Wild Planet's) cuts the sodium dramatically while keeping the protein and bone calcium.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 2680395. We re-verify top pages monthly and update within 7 days of a reformulation.