# Lightly Smoked Sardines In EVOO with Piri-Piri, 4.23 OZ

> Health and ingredient intelligence for a real grocery product. Source: Supermarket Puzzle (Grocery Intelligence Index). Not a shop.

## Snapshot

- **Brand:** BELA
- **Retailer listed:** Whole Foods
- **Category:** pantry-essentials/canned-goods
- **Listed price:** $4.29
- **Human page:** https://supermarketpuzzle.com/product/bela-lightly-smoked-sardines-in-evoo-with-piri-piri-423-oz-2
- **Slug:** `bela-lightly-smoked-sardines-in-evoo-with-piri-piri-423-oz-2`

## NOVA classification

**NOVA 3** - Processed foods

Canned sardines with olive oil, salt and natural flavors are preserved and processed (canning, added oil/flavoring) but use whole food ingredients and lack industrial additives, consistent with NOVA group 3 (processed foods).

## Review

You'd spot this tin in the canned fish aisle or your pantry, handy for a quick toast topping, picnic bite, or storm-prep snack. It reads practical and a little gourmet—smoky, lightly spicy and protein-forward thanks to sardines packed in extra virgin olive oil. The short ingredient list and canning preservation produce a tender, oily texture and suggest processed preservation rather than highly industrial formulations, leaning toward NOVA 3 rather than ultra-processed.

## Diet flags

- Vegetarian
- Gluten-free
- Dairy-free
- Organic

## Nutrition

- **Serving size:** 1 serving
- **Servings per container:** 2
- **Calories:** 120
- **Total fat:** 7g (9% DV)
- **Saturated fat:** 1.5g (8% DV)
- **Trans fat:** 0g
- **Cholesterol:** 20mg (7% DV)
- **Sodium:** 120mg (5% DV)
- **Total carbs:** 0g (0% DV)
- **Protein:** 13g

## Ingredients

SARDINES ORGANIC EXTRA VIRGIN OLIVE OIL NATURAL PIRI-PIRI FLAVOR SEA SALT NATURAL SMOKE FLAVOR.

## Context tags

- **Occasions:** weekend-brunch, road-trip, storm-prep
- **Vibes:** practical, adventurous, wholesome

## FAQ

### Is the lightly smoked sardines healthy?

Absolutely! These sardines are packed with protein and healthy fats thanks to the extra virgin olive oil. While 'healthy' can be subjective, if you're looking for a nutrient-dense snack or a way to add omega-3s to your diet, these little fish are a great choice.

### Are the lightly smoked sardines vegan?

Nope, these sardines are definitely not vegan. They’re made from real fish, so if you’re following a plant-based diet, you’ll want to steer clear of this one. But hey, they’re loaded with nutrients that some might miss out on in a vegan diet!

### Are the lightly smoked sardines gluten-free?

Yes, these sardines are gluten-free! So if you’re avoiding gluten for health reasons or just because you feel better without it, you can enjoy these without a worry. They’re a great pantry staple for everyone, including those with gluten sensitivities.

### Do the lightly smoked sardines contain seed oils?

Nope, no seed oils here! The only oil you’ll find is the organic extra virgin olive oil, which is a fantastic source of healthy fats. Seed oils can sometimes be a concern for people due to their processing and omega-6 content, but with these sardines, you’re in the clear.

### Do the lightly smoked sardines have artificial sweeteners?

Not at all! These sardines are free from artificial sweeteners, which is a win for those looking to keep their food as natural as possible. The only flavors you’ll get are from the natural piri-piri and smoke, so you can savor the real deal.

### Are the lightly smoked sardines high in sugar?

Nope, these sardines are low in sugar! In fact, they contain zero added sugars, which is great if you’re watching your sugar intake. It’s nice to have a savory snack that won’t spike your blood sugar, right?

### What are some healthier alternatives to the lightly smoked sardines?

If you’re looking for alternatives, consider other canned seafood like tuna or mackerel, which also offer great protein and omega-3s. Or, if you want to stick with something plant-based, try roasted chickpeas or edamame for a protein boost. It all depends on what flavors and textures you’re craving!

### Can kids eat the lightly smoked sardines?

Definitely! These sardines can be a great source of protein and healthy fats for kids, especially if they enjoy seafood. Just keep an eye on the sodium content, and you might want to introduce them slowly to get the little ones used to the flavor.

### Are the lightly smoked sardines good for weight loss?

Yes, they can be a good option for weight loss! With high protein and low carbs, they can keep you feeling full without a ton of calories. Pair them with some veggies or a salad for a balanced meal that’s satisfying and nutritious.

### Are the lightly smoked sardines ultra-processed?

Not really! These sardines are minimally processed, meaning that they’re close to their natural state while still being shelf-stable. You won’t find a long list of preservatives or artificial ingredients, which is always a plus in my book!

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