Wild Planet Wild Sardines in Extra Virgin Olive Oil: Labelgrade B+ (81/100)
B+ 81 / 100 — Strong protein density (24.7g per 100g) and effectively zero sugar.
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Wild Planet Wild Sardines in Extra Virgin Olive Oil delivers 21g of protein and 190 calories per 3 ONZ (USDA FDC 1917574). Per 100g that’s 24.7g of protein; per oz, 7g. The Labelgrade is B+ (81 / 100): Strong protein density (24.7g per 100g) and effectively zero sugar.
Why this Labelgrade
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | A- | 87 / 100 | 24.7g per 100g — top-tier; rivals plain cooked meat |
| Ingredient quality | B+ | 83 / 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 | B- | 72 / 100 | 200mg per serving (67mg 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+ | 81 / 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 |
|---|---|---|---|---|
| Wild Planet Wild Sardines in Extra Virgin Olive Oil (this product) | 21g | 24.7g | 7g | 190 |
| Season Sardines in Olive Oil | 21.4g | 26.7g | 7.6g | 203 |
| 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 |
Why sardines punch so far above other shelf-stable foods
It’s worth pausing on how unusual this grade is. Most packaged, room-temperature-stable foods sit in the C-to-D range — they trade nutrition for convenience. Sardines don’t. A single 3 oz serving here brings 21g of complete protein, a meaningful dose of EPA/DHA omega-3 fats, and roughly 40mg of calcium that comes straight from the soft, edible bones you eat along with the fish. That last part is the quiet superpower: most people who buy boneless fillets throw away the most calcium-dense part of the fish without realizing it. With sardines, the bones come tender enough to mash, you don’t notice them, and you get the calcium for free.
The three-word ingredient line does a lot of heavy lifting too: sardines, organic extra virgin olive oil, sea salt. No broth, no fillers, no stabilizers, no flavor masking. That’s why ingredient quality grades a B+ and protein density an A- — the fish is the product, and the only thing added is good olive oil and a little salt. Among everything you can keep in a pantry for two years, very few foods are this nutritionally honest.
The olive oil is doing real work — and one trade-off
The packing medium here isn’t filler water; it’s organic extra virgin olive oil, and it explains the macros. At 190 calories and 12g fat, this can runs richer than the same brand’s water-packed version (~140 calories), and that gap is almost entirely the oil. But it’s the right kind of fat: olive oil is mostly monounsaturated, and the fish contributes its own omega-3s, so saturated fat stays low at 2g (an A- on its own). The result tastes better and spreads more easily on toast, which matters if you actually want to eat these regularly rather than choke them down.
The single honest knock is sodium: 200mg per serving, a B-. That’s fine for most people — about 9% of the daily limit — but it’s the one dimension that scales with how often you eat them. If sardines become a daily protein staple, it’s the number to keep an eye on, and the no-salt-added, water-packed sibling exists precisely for that shopper. For everyone else, the sodium is a reasonable price for an otherwise near-ideal food.
Scope
This page covers Wild Planet Wild Sardines in Extra Virgin Olive Oil (4.25 oz/120 g), UPC 829696001708, as represented in USDA Branded Foods FDC 1917574. Wild Planet 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)
SARDINES (SARDINA PILCHARDUS), ORGANIC EXTRA VIRGIN OLIVE OIL AND SEA SALT.
Where to buy
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Quick Facts
Per serving · 3 ONZ
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (3 ONZ) |
|---|---|
| Calories | 190 |
| Protein | 21g |
| Total Fat | 12g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Total Carbohydrates | 0g |
| Dietary Fiber | 0g |
| Total Sugars | 0g |
| Added Sugars | 0g |
| Sodium | 200mg |
| Cholesterol | 20.4mg |
| Calcium | 40mg |
| Iron | 1.8mg |
| Potassium | 245mg |
Scope: This page applies specifically to Wild Sardines in Extra Virgin Olive Oil (4.25 oz/120 g) · UPC 829696001708. 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 — genuinely, and these are about as good as packaged food gets. You get 21g of complete protein for 190 calories, a hefty dose of omega-3 (EPA/DHA) fats, and — because you eat the soft bones — real calcium and vitamin D, all from a shelf-stable can with three clean ingredients. Sardines are also a low-mercury fish, so you can eat them often without the accumulation worry that comes with bigger fish like albacore. The only honest caveat is sodium.
Why does this score a B+ and not an A?
Two things keep it just shy of the A tier, and neither is a flaw in the food itself. Sodium is 200mg per serving (a B-), which is moderate but adds up if sardines are a daily habit. And fiber is 0g (a structural F that every pure-animal protein gets). Everything else is strong-to-excellent: A- protein density, A- saturated fat, A+ sugar, and a clean three-ingredient label. For a shelf-stable product, B+ is a rare, high score.
Do you eat the bones in sardines?
Yes — and you should. The bones in canned sardines are soft, fully edible, and you won't notice them; the canning process makes them tender enough to mash with a fork. They're also the reason sardines deliver real calcium (40mg per serving here) that you'd never get from a boneless fillet. Eat the whole fish, skin and bones included — that's the point of sardines.
Olive oil vs water — does the packing oil matter?
It changes the calories and fat, not the protein. This can is packed in organic extra virgin olive oil, which is why it lands at 190 calories and 12g fat versus ~140 for the same brand's water-packed version. The trade-off is real but reasonable: the fat here is mostly heart-healthy monounsaturated olive oil plus the fish's own omega-3s. If you want the leanest macros, choose water-packed; if you want flavor and good fats, oil-packed like this is a fine call.
How should I serve it, and how much sodium does it have?
A serving is 3 oz drained — straight from the can on crackers or toast, mashed onto sourdough with lemon, or flaked into a salad or pasta. Sodium is 200mg per serving (about 9% of the 2,300mg daily limit), which is the one number to watch if you eat sardines often. For a lower-sodium option, Wild Planet's no-salt-added sardines in water cut it substantially.
When was this data last verified?
2026-06-05, against USDA FoodData Central FDC 1917574. We re-verify top pages monthly and update within 7 days of a reformulation.