Healthy Food Guide by KarbCoach
King Oscar Extra Virgin Olive Oil Mediterranean Style Sardines: Food Integrity analysis
Quick answer
High integrity
King Oscar extra virgin olive oil mediterranean style sardines received a Food Integrity Score of 93 out of 100 (high integrity). This reflects minimal processing and low additive load. This label stays refreshingly simple, built from fish, olive oil, olives, pepper, garlic, salt, and herbs doing normal food jobs. The only real drama is the vague spice blend and the sodium load, so it fits well as a regular pantry staple rather than an everyday default. It reads more like a simple kitchen recipe than a factory formula. Main considerations include vague herbs of provence spice blend and sodium at 530mg per serving. Simpler options: Choose versions that list individual herbs instead of a vague blend; look for lower-sodium options if you're tracking salt intake.
Food Integrity Score 93/100
What stood out on the label?
- Minimal processing
- Low additive load
- Transparency: High
What to watch?
- Vague herbs of Provence spice blend
- Sodium at 530mg per serving
Simpler options to consider
- Choose versions that list individual herbs instead of a vague blend
- Look for lower-sodium options if you're tracking salt intake
You are viewing ingredients and processing. Switch to Longevity for nutrition and longer-term eating pattern fit.
Source data, GTIN, and Healthy Food Guide analysis details
Product facts
- Product
- King Oscar Extra Virgin Olive Oil Mediterranean Style Sardines
- Brand
- King Oscar
- Category
- Seafood (source: Canned Seafood)
- GTIN / UPC
00034800006412- Serving size
- 85 g
- Source data — ingredients
- Ingredient list from product label data (see Sources)
- Healthy Food Guide analysis
- Independent Longevity and Food Integrity scorecards. See methodology under Sources.
- Data last verified
Food Integrity results
Extra Virgin Olive Oil Mediterranean Style Sardines
King Oscar
High integrity
Warning Signs
The sodium sits at 530mg per serving, so the sodium content deserves a glance if you're watching salt.
Consider This
The herbs of Provence entry is a vague spice blend, which keeps this from being fully transparent about its contents.
Good Substitutes
Pair plain sardines packed in olive oil with fresh peppers, garlic, and herbs you season yourself.
Overall Assessment
High integrityThis label stays refreshingly simple, built from fish, olive oil, olives, pepper, garlic, salt, and herbs doing normal food jobs. The only real drama is the vague spice blend and the sodium load, so it fits well as a regular pantry staple rather than an everyday default. It reads more like a simple kitchen recipe than a factory formula.
Key Highlights
What stood out
- Vague herbs of Provence spice blend
- Sodium at 530mg per serving
Family Watchlist
Ingredients some users may personally want to know about.
- Herbs of Provence (spices) — Vague spice blend with unspecified components.
Highest concern ingredients
- Herbs of Provence (spices) (3/10) — Vague blend with unspecified components.
- Lightly smoked brisling sardines (1/10) — Category-normal smoking, very low concern.
- Salt (1/10) — Simple seasoning contributing to sodium load.
Better choice tips
- Choose versions that list individual herbs instead of a vague blend.
- Look for lower-sodium options if you're tracking salt intake.
Ingredients
Ingredient list
LIGHTLY SMOKED BRISLING SARDINES, EXTRA VIRGIN OLIVE OIL, BLACK OLIVES, RED BELL PEPPER, HERBS OF PROVENCE (SPICES), SALT, GARLIC
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
Herbs of Provence (spices)Concern 3/10 — Mild concernVague ingredientWatchlist · Vague label term
What this is
Vague ingredient
Processing category
Unknown / not listed
Main concern area
Family Watchlist
Why it matters
Blend contents are unspecified, so exact components are unclear.
Additional note
Vague spice blend; exact herbs not specified on the label.
Family watchlist
Broad spice blend without listed components.
Lightly smoked brisling sardinesConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Main concern area
Processing
Why it matters
Smoking is a traditional preparation, not an industrial formulation step.
Additional note
Whole fish, lightly smoked as a category-normal preparation.
SaltConcern 1/10 — Very low concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple seasoning, though it adds to the sodium load per serving.
Additional note
Basic seasoning; sodium contributes to the product's 530mg per serving.
Extra virgin olive oilConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable oil with no refinement or additive role listed.
Additional note
Single-pressed fat, a recognizable whole-food oil.
View all 7 ingredient assessments
Black olivesConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Simple whole food with no additive function listed.
Additional note
Whole olives, a simple recognizable fruit.
Red bell pepperConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable whole vegetable with no formulation role.
Additional note
Whole vegetable, simple and recognizable.
GarlicConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable whole food with no formulation role.
Additional note
Whole garlic, a simple recognizable food.
Food Integrity is an ingredient-based estimate of how simple or formulation-heavy a food appears. It is not a medical safety rating or health claim. Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
How this product may fit different goals
The same food can look different depending on what matters most to you. Here is a general preview of how this product may align with several common goals.
Heart-Healthy Eating
MixedMetabolic Health
For someone prioritizing Heart-Healthy Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Added-sodium ingredients (Mentions "salt". See ingredients for details.)
This product has 1 additional signal for this goal.
GLP-1 Eating Support
SupportiveMetabolic Health
For someone prioritizing GLP-1 Eating Support, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Appetite & Portion Awareness
SupportiveMetabolic Health
For someone prioritizing Appetite & Portion Awareness, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Workout Recovery
SupportiveAthletic Performance
For someone prioritizing Workout Recovery, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Strength & Protein Focus
SupportiveAthletic Performance
For someone prioritizing Strength & Protein Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Vegetarian
Watch-outsDietary Patterns
For someone prioritizing Vegetarian, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Meat/seafood ingredients (Mentions "sardine". See ingredients for details.)
Vegan
Watch-outsDietary Patterns
For someone prioritizing Vegan, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "sardine". See ingredients for details.)
Plant-Based
Watch-outsDietary Patterns
For someone prioritizing Plant-Based, the analysis identifies considerations that may matter more than the general product score alone.
A consideration: Animal-derived ingredients (Mentions "sardine". See ingredients for details.)
Pescatarian
SupportiveDietary Patterns
For someone prioritizing Pescatarian, the available data suggest this product may align in helpful ways.
A supportive signal: Seafood ingredients (Mentions "sardine". See ingredients for details.)
Low-Carb Lifestyle
SupportiveDietary Patterns
For someone prioritizing Low-Carb Lifestyle, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Keto-Style Eating
SupportiveDietary Patterns
For someone prioritizing Keto-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Minimally Processed Eating
MixedDietary Patterns
For someone prioritizing Minimally Processed Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Herbs of Provence (spices))
This product has 3 additional signals for this goal.
Whole-Food Focused Eating
MixedDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Herbs of Provence (spices))
This product has 3 additional signals for this goal.
Reduce Ultra-Processed Foods
MixedDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the same nutrition and ingredient data show both supportive signals and tradeoffs.
A tradeoff: Family watchlist items (Herbs of Provence (spices))
This product has 3 additional signals for this goal.
Mediterranean-Style Eating
SupportiveDietary Patterns
For someone prioritizing Mediterranean-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Mediterranean-style ingredients (Mentions "olive oil", "extra virgin olive", "olive". See ingredients for details.)
Paleo-Style Eating
SupportiveDietary Patterns
For someone prioritizing Paleo-Style Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Protein ingredients (Mentions "sardine". See ingredients for details.)
Healthy Fat Focus
SupportiveDietary Patterns
For someone prioritizing Healthy Fat Focus, the available data suggest this product may align in helpful ways.
A supportive signal: Healthy fat ingredients (Mentions "olive oil", "extra virgin olive", "sardine". See ingredients for details.)
Low-Spike Stability
NeutralMetabolic Health
For someone prioritizing Low-Spike Stability, the Food Integrity data do not show a strong matching signal for this product.
Low Sugar Lifestyle
NeutralMetabolic Health
For someone prioritizing Low Sugar Lifestyle, the Food Integrity data do not show a strong matching signal for this product.
Athletic Fueling
NeutralAthletic Performance
For someone prioritizing Athletic Fueling, the Food Integrity data do not show a strong matching signal for this product.
Low Gluten Eating
NeutralDietary Patterns
For someone prioritizing Low Gluten Eating, the Food Integrity data do not show a strong matching signal for this product.
See how this product fits your goals
Choose what matters most to you and explore a more detailed interpretation of this product's nutrition, ingredients, and tradeoffs.
Understanding the Food Integrity analysis
What the Food Integrity analysis evaluates
The Food Integrity analysis focuses on how a packaged food is formulated and made. It examines processing level, ingredient quality, additives, oils, sweeteners, purity cues, and how clearly a label communicates what is in the product. The Food Integrity Score summarizes that formulation and transparency picture on a 0–100 scale. It is not a full nutrient report and it is not a personalized meal plan.
Why processing, ingredients, and transparency matter
Processing level and ingredient quality shape what you are actually eating beyond calories on the label. Additives, industrial oils, and intense sweeteners can change how clean or heavily engineered a product feels, even when the front of pack looks wholesome. Purity and transparency matter because incomplete or marketing-heavy labeling can hide tradeoffs that only show up when the full ingredient list is reviewed carefully.
Who may prioritize Food Integrity
Some people care mainly about Food Integrity because their dietary goals center on formulation rather than macros alone. Examples include checking vegetarian or vegan suitability, preferring simpler ingredient sources, avoiding certain additives or sweeteners, watching oil choices, or preferring less processed options. For those priorities, the Food Integrity Score can be the more practical first read.
How Food Integrity differs from Longevity
Food Integrity is the focused analysis of processing, ingredients, additives, purity, and transparency. Longevity is the broader analysis of nutritional composition, metabolic and dietary characteristics, processing, and ingredient quality together. Favorable nutrition values do not necessarily mean strong Food Integrity: a product can look balanced on macros yet still rely on heavy processing or additives that the Food Integrity analysis flags in more detail.
Why the two analyses overlap—and why to review Longevity too
The analyses overlap intentionally. Food Integrity–related characteristics contribute to Longevity, and Longevity still benefits from the same ingredient-quality lens. They are not competing verdicts; they answer different questions at different depths. Reviewing the Longevity analysis can add information about nutritional composition, metabolic characteristics, and dietary balance that Food Integrity alone does not emphasize. Looking at both usually gives the most complete understanding of tradeoffs.
Common questions about this product
Is King Oscar Extra Virgin Olive Oil Mediterranean Style Sardines highly processed?
Food Integrity lists processing level as Minimal processing. That reflects formulation and processing signals from the ingredient analysis — not a medical or regulatory classification.
Why are the Longevity and Food Integrity scores different?
Longevity emphasizes nutrition per serving and longer-term dietary alignment. Food Integrity emphasizes ingredients, additives, processing, and label transparency. The same product can score differently on those lenses.
How much fiber is in one serving?
King Oscar Extra Virgin Olive Oil Mediterranean Style Sardines shows about 0g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
King Oscar Extra Virgin Olive Oil Mediterranean Style Sardines: 0g added sugar per serving. Confirm the current package Nutrition Facts and ingredient list.
What helped the Longevity Score?
Key positives called out in the analysis include: Omega-3-rich sardines with solid protein; Extra virgin olive oil as the fat source; Short, recognizable ingredient list.
What prevented a perfect Longevity Score?
Key concerns noted include: Sodium is moderately high per serving; Calorie-dense from oil; Saturated fat is moderate.
Who might evaluate this product differently?
People prioritizing different goals (for example lower carbs, higher protein, or minimally processed eating) may weigh the same seafood differently. Use the goal preview on this page, then personalize in KarbCoach for your priorities.
Source data and Healthy Food Guide analysis
- Public label databases (including USDA FoodData Central and Open Food Facts) — Possible sources for package ingredients and nutrition.
- Healthy Food Guide analysis (Longevity and Food Integrity) — Independent Longevity and Food Integrity scorecards.
- How the Longevity Score is calculated
- How the Food Integrity Score is calculated
- Scoring models: KarbCoach Longevity and Food Integrity.
- Independent analysis. No manufacturer affiliation.
- Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions. Full sources and safety details.
Label accuracy and safety information
Formulations can vary by region, size, and packaging. Check the package label for ingredients, allergens, and nutrition. Not medical advice — do not use this site or the KarbCoach mobile app for allergy or health decisions.
See how this item lines up with your goals
Healthy Food Guide covers this product in detail. In KarbCoach, your goals shape what matters most for your meals.
Also available in the app
