Health score
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/ 100Verdict: healthy
M&S Food Sardines in Tomato Sauce earns an excellent health score of 85/100 due to its high-quality protein and omega-3 content. It is a nutritious, sustainably sourced option that aligns with clean eating habits.
Key takeaways
- Provides 18g of high-quality protein per 100g serving
- Rich source of heart-healthy omega-3 fatty acids
- MSC-certified sustainable fishing practices utilized
- Contains only 3.5g of carbohydrates and 2.5g of sugar
- Low mercury content compared to predatory fish species
Our read on this product
Each 100g serving of M&S Food Sardines in Tomato Sauce provides 18g of high-quality protein and a significant dose of omega-3 fatty acids, which are essential for heart health. With only 157 kcal and 350mg of sodium, it is nutritionally superior to many processed snacks. The inclusion of lycopene from the tomato concentrate offers antioxidant benefits without excessive fat.
Best for
This product is an excellent choice for individuals looking to increase their daily protein intake while supporting heart health and brain function.
Approach with care
Individuals with specific fish allergies or those requiring a strictly low-sodium diet due to hypertension should exercise caution.
Ingredient breakdown
Good ingredients
Sardines
Sardines are small, oily fish rich in omega-3 fatty acids and high-quality protein. They provide essential vitamins like B12 and D while being low in mercury compared to larger predatory fish.
Tomato Sauce
Typically consisting of tomato concentrate, water, and salt, this sauce adds flavor and provides lycopene, a potent antioxidant. It is generally a healthy, low-fat accompaniment to the fish.
Nutrition facts
Values shown per 100g
Energy
157 kcal
Protein
18g
Carbs
3.5g
Fat
8g
Fiber
0.5g
Sugar
2.5g
Sodium
350mg
Saturated fat
1.5g
Fiber
0.5g
How it scores against your goal
Mood Effect
Omega-3 fatty acids are well-documented for their positive impact on cognitive function and mood regulation.
Muscle Gain
With 18g of protein per 100g, it provides a high-quality amino acid profile necessary for muscle repair.
Weight Loss
High protein content and low calorie density make it an excellent choice for satiety during weight loss.
Flu Recovery
The antioxidants in the tomato sauce and the immune-supporting fish oils aid in viral recovery.
Fever Recovery
Easy-to-digest protein helps maintain body strength during illness recovery.
Pcos Management
Rich in anti-inflammatory omega-3 fats which help improve insulin sensitivity for those with PCOS.
Diabetes Management
The low carbohydrate and low sugar content result in a negligible glycemic impact.
Myth busters
Sardines are high in mercury
Sardines are small, low-trophic-level fish, making them significantly lower in mercury than large predatory fish like tuna.
Provides a high amount of protein
Each 100g serving delivers 18g of protein, which is an excellent amount for a healthy, lean meal.
The tomato sauce is just hidden sugar
With only 2.5g of sugar per 100g, the sauce contains minimal sugar and provides beneficial antioxidants.
Frequently asked questions
Is M&S Food Sardines in Tomato Sauce considered healthy?
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M&S Food Sardines in Tomato Sauce is considered very healthy because it is rich in essential omega-3 fatty acids and protein while remaining low in calories and fat.
What is the main concern with M&S Food Sardines in Tomato Sauce?
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M&S Food Sardines in Tomato Sauce contains 350mg of sodium per 100g, which may be a concern for individuals strictly monitoring their daily salt intake.
What is the key ingredient in M&S Food Sardines in Tomato Sauce?
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M&S Food Sardines in Tomato Sauce features sustainably sourced sardines as the primary ingredient, providing high-quality protein and vital B12 vitamins.
Does M&S Food Sardines in Tomato Sauce fit a weight-loss diet?
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M&S Food Sardines in Tomato Sauce fits a weight-loss diet well due to its high protein density and satiety factor at only 157 calories per 100g.
Is there a better alternative to M&S Food Sardines in Tomato Sauce?
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M&S Food Sardines in Tomato Sauce is already a high-scoring choice, but for those needing lower sodium, options packed in water without added salt are available.