Healthy Food Guide by KarbCoach
King Oscar Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic: Food Integrity analysis
Quick answer
High integrity
King Oscar sardines in extra virgin olive oil with basil, oregano & garlic received a Food Integrity Score of 93 out of 100 (high integrity). This reflects minimally processed and low additive load. This reads like a simple kitchen-style pantry staple: fish, extra virgin olive oil, herbs, garlic, and salt. Because it is a short, recognizable ingredient list, it fits well as an occasional or regular pantry item. The main thing to keep an eye on is sodium at 300 mg per can, which is worth factoring in if you consider based on your overall diet. Main considerations include sodium at 300 mg per can and salt as the only seasoning-level input. Simpler options: Choose a no-salt-added version if you watch sodium closely; add your own fresh herbs to adjust flavor without relying on salt.
Food Integrity Score 93/100
What stood out on the label?
- Minimally processed
- Low additive load
- Transparency: High
What to watch?
- Sodium at 300 mg per can
- Salt as the only seasoning-level input
Simpler options to consider
- Choose a no-salt-added version if you watch sodium closely
- Add your own fresh herbs to adjust flavor without relying on salt
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 Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic
- Brand
- King Oscar
- Category
- Seafood (source: Canned Seafood)
- GTIN / UPC
00034800619001- Serving size
- 75 g (1 can drained)
- 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
Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic
King Oscar
High integrity
Warning Signs
Nothing alarming here; the list is short, and the only watch item is salt, which is used in moderation for flavor and preservation.
Consider This
Lightly smoked sardines in olive oil are a fairly traditional preparation, so there's little factory-formulation drama in this list.
Good Substitutes
If you want to reduce sodium further, look for sardines packed in water or oil with no added salt, and season with your own fresh herbs.
Overall Assessment
High integrityThis reads like a simple kitchen-style pantry staple: fish, extra virgin olive oil, herbs, garlic, and salt. Because it is a short, recognizable ingredient list, it fits well as an occasional or regular pantry item. The main thing to keep an eye on is sodium at 300 mg per can, which is worth factoring in if you consider based on your overall diet.
Key Highlights
What stood out
- Sodium at 300 mg per can
- Salt as the only seasoning-level input
Highest concern ingredients
- Salt (2/10) — Contributes sodium; a minor ingredient-level consideration.
Better choice tips
- Choose a no-salt-added version if you watch sodium closely.
- Add your own fresh herbs to adjust flavor without relying on salt.
Ingredients
Ingredient list
LIGHTLY SMOKED BRISLING SARDINES, EXTRA VIRGIN OLIVE OIL, BASIL, OREGANO, GARLIC, SALT.
Formulations can vary — check the package label for the final word.
Highest-concern ingredients first. Expand an item for notes.
SaltConcern 2/10 — Very low concernSimple seasoning
What this is
Simple seasoning
Processing category
Natural refined
Main concern area
Ingredient concern
Why it matters
Sodium is the main nutrient-level consideration in this product.
Additional note
Common seasoning; sodium contributes to the label's 300 mg per can.
Lightly smoked brisling sardinesConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Recognizable whole fish with category-normal smoking.
Additional note
Whole fish, lightly smoked as a traditional preparation.
Extra virgin olive oilConcern 0/10 — No meaningful concernSimple food
What this is
Simple food
Processing category
Whole food
Why it matters
Single-source oil with no refining or additive concern.
Additional note
Cold-pressed oil, a recognizable pantry staple.
BasilConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Simple herb with no formulation concern.
Additional note
Culinary herb, recognizable and minimally processed.
View all 6 ingredient assessments
OreganoConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Simple herb with no formulation concern.
Additional note
Culinary herb, recognizable and minimally processed.
GarlicConcern 0/10 — No meaningful concernWhole food
What this is
Whole food
Why it matters
Simple vegetable with no formulation concern.
Additional note
Whole culinary ingredient, recognizable and simple.
This Food Integrity score estimates how close a food appears to a simple, recognizable ingredient profile. It is not a medical safety rating. 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
SupportiveDietary Patterns
For someone prioritizing Minimally Processed Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Processing level (Minimally processed)
This product has 2 additional signals for this goal.
Whole-Food Focused Eating
SupportiveDietary Patterns
For someone prioritizing Whole-Food Focused Eating, the available data suggest this product may align in helpful ways.
A supportive signal: Processing level (Minimally processed)
This product has 2 additional signals for this goal.
Reduce Ultra-Processed Foods
SupportiveDietary Patterns
For someone prioritizing Reduce Ultra-Processed Foods, the available data suggest this product may align in helpful ways.
A supportive signal: Processing level (Minimally processed)
This product has 2 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 Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic highly processed?
Food Integrity lists processing level as Minimally processed. 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 Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic shows about 0g of fiber per labeled serving in the Longevity nutrition facts.
Does it contain added sugar?
King Oscar Sardines In Extra Virgin Olive Oil With Basil, Oregano & Garlic: 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: Simple ingredient list with recognizable whole foods; Good protein for a single can; Extra virgin olive oil as the fat source.
What prevented a perfect Longevity Score?
Key concerns noted include: Sodium around 300 mg per can; Smoked preparation adds mild processing; Saturated fat present from fish and oil blend.
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.
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