Nutritional density ought best be viewed in combination with its energy; that is, how much high-quality nutrition per calorie. Everything pictured above is pretty decent in terms of nutritional bang for the caloric buck tradeoff, except the water crackers, which are just a bit on non-enriched wheat substrate.
So here was the take from Amazon, today.
- Carrs Table Water Crackers, Bite Size, 4.25-Ounce Units (Pack of 6)
- Matiz Gallego Sardines in Olive Oil, 4.2-Ounce Unit (Pack of 5)
- Cod Liver In Own Oil 4.3 oz. (Pack of 10)
- Wild Planet Wild Sardines in Extra Virgin Olive Oil, Lightly Smoked, 4.375 Ounce Tin (Pack of 12)
- Crown Prince Natural Smoked Oysters in Pure Olive Oil, 3-Ounce Cans (Pack of 9)
- Officer Smoked Cod Liver 4.26 oz (4 PACK)
- Henaff French Pate Assortment: 4 Different Pates (Pack of 2)
I would have ordered Rougie Mousse of Duck Foie Gras – 11.2 oz, except I live in the place euphemistically called “The Land of the Free,” and California has something euphemistically called “a law.” With any luck, everything west of the San Andreas Fault will one day fall off into the Pacific Ocean and they’ll bulldoze the Sacramento capital building right off the edge to join it…and I’ll be only 30 minutes from the coast, once again.
Let’s take a look at the “completeness scores” and “amino acid scores.” I used the Nutrition Data site, this time. I ran it for everything but the crackers. However, from what I can tell from the way they calculate the “completeness score,” eating these on the water crackers would improve the scores, since modest carbohydrate and fiber are being added to the equation, and without much in the way of calories, either.
These are all in 100 gram portions, about 3.5 ounces for those of you metrically challenged.
And had I been able to purchase the foie gras here in the so-called land of the free, it would look like this:
As you can see, everything but the livers are crazy in terms of nutrition for calories. But hell, even the cod and goose livers aren’t that bad…it looks like a 100 gram portion of foie gras may be about 400 calories—depending how prepared, of course. Also, the canned pork liver pâté is going to be higher, because they add stuff, probably fat. We’re still talking modest caloric intake for the nutritional benefit.
So, how do I eat them? In relatively small quantities, randomly. I never open more than a can of any one thing at a time, and unless I’m sharing (except for sardines), the whole can almost never gets consumed in a day. A can of sardines always gets polished off. I tend to think of it as high-quality nutrition vis-a-vis a supplemental food since the caloric cost is so small.