Seed oil free meat and protein products in New Zealand: 60 products ranked by PUFA per serving
Meat, fish, eggs and plant-based versions of them. We sorted every one we hold for New Zealand by grams of polyunsaturated fat per serving, lowest first, so the cleanest thing on the shelf is at the top of the table.
How we judged this
Every number on this page is polyunsaturated fat in grams for one serving, PUFA for short. That is the fat seed oils are made of, so it is the closest thing to a measure of how much seed oil a packaged food carries. The product data comes from Open Food Facts.
Each row says where its number came from. From the label means the product's own nutrition data gives it, or shows so little fat that the answer can only be zero. Estimated means the label does not print polyunsaturated fat, so we worked it out from the label's total fat and the fats named in the ingredient list, and never more than total fat minus saturated fat. Estimates lean high on purpose. Of the 60 products in this aisle, 27 are from the label and 33 are estimated.
The verdict column is the number and nothing else: Low under 1 gram, Moderate 1 to 3 grams, High over 3 grams. Of the 60 products here, 23 come in Low, 13 Moderate and 24 High.
The serving is whatever the label says, and labels do not agree, so read the serving column next to the number before you compare two rows. A serving under 3 grams is not ranked. The full method is on our methodology page.
All 60 products in this aisle, lowest first
Tap a column heading to re-sort the table.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Maggi Roast Meat Flavoured Gravy | 6.8 g | 0.0 g | Estimated | Low |
| Woolworths Butter beans | 100 g | 0.0 g | Estimated | Low |
| Woolworths Cannellini Beans | 1 serving (75 g) | 0.0 g | From the label | Low |
| Woolworths Chickpeas no added salt | 1 75g (75 g) | 0.0 g | From the label | Low |
| Sealord Chunky Style Tuna in Oil | 1 tbsp (14 g) | 0.1 g | From the label | Low |
| Woolworths Lentils | 1 serving (75 g) | 0.1 g | From the label | Low |
| Woolworths Mexican Three Bean Mix | 100 g | 0.1 g | From the label | Low |
| Woolworths Red kidney beans | 1 serving (75 g) | 0.1 g | From the label | Low |
| BRUNSWICK WILD SARDINES in SPRING WATER | 1 tbsp (14 g) | 0.3 g | From the label | Low |
| San Remo Bolognaise | 2 tbsp (30 g) | 0.3 g | Estimated | Low |
| Woolworths Tuna Lightly Smoked Flavour | 68 g | 0.3 g | From the label | Low |
| Pacific Crown Sardines In Vegetable Oil | 1 tbsp (14 g) | 0.4 g | Estimated | Low |
| Woolworths Wild Alaskan Salmon in Springwater | 57 g | 0.4 g | From the label | Low |
| John West Salmon in Oil | 1 tbsp (14 g) | 0.5 g | From the label | Low |
| Chop Chop! CHICKEN LITE MAYO SHREDDED COOKED CHICKEN BREAST | 1 tbsp (14 g) | 0.6 g | Estimated | Low |
| Chop Chop! CHICKEN SPRING WATER | 1 portion (80 g) | 0.6 g | Estimated | Low |
| John West Tuna Chunk Style in Springwater | 1 can (185 g) | 0.6 g | From the label | Low |
| JOHN WEST CHUNK STYLE TUNA IN OLIVE OIL BLEND | 1 tbsp (14 g) | 0.7 g | Estimated | Low |
| JOHN WEST SALMON IN SPRINGWATER | 100 g | 0.7 g | From the label | Low |
| Woolworths Chicken Sweet Chili | 100 % (85 g) | 0.7 g | Estimated | Low |
| Sealord Tuna Mayonnaise | 1 tbsp (14 g) | 0.8 g | From the label | Low |
| JOHN WEST TUNA IN ONION & TOMATO SAVOURY SAUCE | 2 tbsp (30 g) | 0.9 g | From the label | Low |
| Sunfed Chicken free chicken | 100.0g | 0.9 g | Estimated | Low |
| John West Pink Salmon | 100 g | 1.1 g | From the label | Moderate |
| Deep Cove Wild caught sardines in oil | 1 tbsp (14 g) | 1.2 g | Estimated | Moderate |
| Edgell Chickpeas with Zesty Vinaigrette | 2 tbsp (30 g) | 1.2 g | Estimated | Moderate |
| Ingham's Two Premium Chicken Breast Kyivs Garlic Butter | 1 tbsp (14 g) | 1.2 g | Estimated | Moderate |
| Shore Mariner Sliced Smoked Salmon | 1 portion (50 g) | 1.5 g | From the label | Moderate |
| Woolworths Wild Alaska Salmon Lightly Smoked Flavour | 1 serving (62 g) | 1.9 g | From the label | Moderate |
| Bean Supreme Vegetarian Sausages Roasted Garlic | 100 g | 2.0 g | Estimated | Moderate |
| Woolworths Beef Lasagne | 100 g | 2.0 g | Estimated | Moderate |
| Tidgell BLACK BEANS & CHARRED CORN WITH LIME & HERBS | 1 portion (70 g) | 2.4 g | Estimated | Moderate |
| Sealord Tuna Sundried Tomato & Olive | 1 serving (95 g) | 2.6 g | Estimated | Moderate |
| Regal Smoked Salmon | 1 serving (50 g) | 2.7 g | From the label | Moderate |
| John West Saumon rose sauvage | 165 g (net egoutte) | 3.0 g | From the label | Moderate |
| SEALORD THAI LIME & COCONUT TUNA | 110.0g | 3.0 g | Estimated | Moderate |
| Countdown Tuna Lemon & Pepper | 1 can (95 g) | 3.1 g | From the label | High |
| Sealord New Zealand Hoki Fish Burger | 1 serving (115 g) | 3.1 g | From the label | High |
| Sealord Tuna Tomato & Basil | 1 serving (93 g) | 3.1 g | Estimated | High |
| macro WHOLEFOODS MARKET HONEY SOY TOFU | 2 pieces (100 g) | 3.2 g | Estimated | High |
| Sealord Tuna Sweet Thai Chilli | 100.0g | 3.5 g | Estimated | High |
| John West Tuna Naturally Smoked | 1 portion (87 g) | 4.0 g | From the label | High |
| Sirena Tuna | 1 portion (74 g) | 4.6 g | From the label | High |
| Quorn 8 Sausages | 2 sausages (84 g) | 5.0 g | Estimated | High |
| pams LEMON PEPPER TUNA | 1 portion (95 g) | 5.5 g | Estimated | High |
| Macro Wholefoods Market Satay Tofu | 1 serving (100 g) | 5.6 g | Estimated | High |
| Regal Hot Smoked Salmon Epicurean Cajun | 1 portion (100 g) | 5.7 g | From the label | High |
| Sealord Tuna Satay | 95.0g | 5.9 g | Estimated | High |
| Woolworths Tuna | 1 serving (95 g) | 6.0 g | From the label | High |
| Angel Bay Gourmet Beef Burger Patties | 1 serving (120 g) | 6.6 g | Estimated | High |
| Fry's Chicken Style Burgers | 80 g | 6.7 g | Estimated | High |
| Rangitikei Karaage Chicken | 100.0g | 6.7 g | Estimated | High |
| Indomie Mi goreng Barbeque Chicken Flavour | 1 serving (85 g) | 7.1 g | Estimated | High |
| Sealord Lemon, Sesame & Ginger Tuna | 1 portion (100 g) | 7.3 g | Estimated | High |
| Captain's Choice Fish Fingers | 4 fingers (100 g) | 8.8 g | Estimated | High |
| SEALORD PERI PERI TUNA | 110.0g | 9.7 g | Estimated | High |
| UNDA Smoked Baltic Sardines | 100 g | 10.4 g | Estimated | High |
| SEALORD TUNA Smoked Flavour | 1 portion (93 g) | 10.8 g | From the label | High |
| SEALORD TUNA Lemon Pepper Flavour | 1 portion (95 g) | 12.8 g | From the label | High |
| Herbert Adams CHUNKY SOUS VIDE BEEF & BUTTON MUSHROOMS | 200g | 13.7 g | Estimated | High |
The 15 highest in this aisle
The other end of the same list, for when you want to know what to put back.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Herbert Adams CHUNKY SOUS VIDE BEEF & BUTTON MUSHROOMS | 200g | 13.7 g | Estimated | High |
| SEALORD TUNA Lemon Pepper Flavour | 1 portion (95 g) | 12.8 g | From the label | High |
| SEALORD TUNA Smoked Flavour | 1 portion (93 g) | 10.8 g | From the label | High |
| UNDA Smoked Baltic Sardines | 100 g | 10.4 g | Estimated | High |
| SEALORD PERI PERI TUNA | 110.0g | 9.7 g | Estimated | High |
| Captain's Choice Fish Fingers | 4 fingers (100 g) | 8.8 g | Estimated | High |
| Sealord Lemon, Sesame & Ginger Tuna | 1 portion (100 g) | 7.3 g | Estimated | High |
| Indomie Mi goreng Barbeque Chicken Flavour | 1 serving (85 g) | 7.1 g | Estimated | High |
| Fry's Chicken Style Burgers | 80 g | 6.7 g | Estimated | High |
| Rangitikei Karaage Chicken | 100.0g | 6.7 g | Estimated | High |
| Angel Bay Gourmet Beef Burger Patties | 1 serving (120 g) | 6.6 g | Estimated | High |
| Woolworths Tuna | 1 serving (95 g) | 6.0 g | From the label | High |
| Sealord Tuna Satay | 95.0g | 5.9 g | Estimated | High |
| Regal Hot Smoked Salmon Epicurean Cajun | 1 portion (100 g) | 5.7 g | From the label | High |
| Macro Wholefoods Market Satay Tofu | 1 serving (100 g) | 5.6 g | Estimated | High |
More from here: every aisle we rank in New Zealand, the restaurant report cards in New Zealand, and the U.S. grocery guides.
Product data: Open Food Facts, Open Database License.