Nutrition Facts
| Amount per serving | Amount per serving | % Daily Value * |
| Calories | 90 | - |
| Total Fat | 4g | 5% |
| Saturated Fat | 1g | 5% |
| Trans Fat | 0g | - |
| Amount per serving | % Daily Value * | |
|---|---|---|
| Cholesterol | 80mg | 27% |
| Sodium | 240mg | 10% |
| Total Carbohydrates | 0g | 0% |
| Fiber | 0g | 0% |
What nutrients can you get from sardines?
One 3.75-ounce can (about 92 grams) of Atlantic sardines contains approximately: ( 1)
- 191 calories
- 22.7 grams protein
- 10.5 grams fat
- 8.2 micrograms vitamin B12 (137 percent DV)
- 48.5 micrograms selenium (69 percent DV)
- 250 international units vitamin D (63 percent DV)
- 451 milligrams phosphorus (45 percent DV)
- 351 milligrams calcium (35 percent DV)
- 4.8 milligrams niacin (24 percent DV)
- 2.7 milligrams iron (15 percent DV)
Are there health benefits to eating sardines?
What are sardines, and what are their nutritional benefits?
- Omega-3 fats. Sardines are one of the best sources of these essential fatty acids — types of fats that we need to eat to stay healthy since our body cannot ...
- Calcium. While most people think of dairy when they think of calcium, sardines are another great source. ...
- Vitamin D. ...
- Vitamin B12. ...
- Minerals. ...
- Protein. ...
How many calories are in can of sardines in water?
What is my Recommended Daily Intake (RDI)? There are 182 calories in 1 can of Sardines in Water. Calorie breakdown: 53% fat, 0% carbs, 47% protein. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen.
What are the nutritional benefits of sardines?
What Are the Benefits of Eating Sardines?
- Fat. A can of sardines, which is equal to about 3.75 ounces, contains 10.53 grams of fat, but only 1.4 grams are saturated.
- Minerals. A can of sardines supplies 351 milligrams of bone-building calcium toward your daily goal of 1,000 to 1,200 milligrams.
- Vitamins. ...
- Serving Tips. ...
What is the nutritional value of a can of sardines?
According to the USDA, one can of Atlantic sardines canned in oil contains 191 calories, 11 grams of fat, 1.4 grams of saturated fat, 465mg of sodium, 365mg of potassium, 0 grams of carbohydrate and 23 grams of protein.
Is a can of sardines a day good for you?
Potential Health Benefits of Canned Sardines The omega-3 fatty acids found in fish work to protect the cardiovascular system. Omega-3s stabilize heart rhythms, decrease triglycerides (fat in your blood), and keep arteries free from blockages. They are highest in oily fish like salmon, mackerel, and sardines.
Is it better to eat sardines in water or oil?
The Best Sardines Are Packed in Olive Oil There are a whole lot of options when it comes to sardines, but the best are packed in olive oil. Water-packed sardines just won't have the same rich flavor and can taste a bit water-logged. Oil, however, locks in the fish's flavor and keeps each sardine super-moist.
Is one can of sardines a day too much?
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
How many cans of sardines should you eat a week?
The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7.
Are sardines healthier than tuna?
Sardines have a richer and more versatile mineral profile compared to tuna. Sardine is richer in phosphorus, zinc, copper, calcium, and iron. In addition to that, sardine has higher amounts of sodium than tuna. On the other hand, tuna is richer in magnesium and has a lower sodium content.
What happens if you eat sardines every day?
Granted, sardines are good for you. One serving of sardines contains 17 grams of protein, half the recommended daily amount of calcium... and are rich in omega-3 fatty acids, a substance that can lower bllood pressure, lower cholesterol, and increase the production of red blood cells.
What is the healthiest way to eat sardines?
Ways to Eat Sardines (Without Gagging)Straight out of the can with a squeeze of fresh lemon juice.On healthier crackers with a little bit of cheese.On a Caesar salad with homemade or avocado oil Caesar dressing.Mashed into half of an avocado with a squeeze of fresh lemon.More items...
Which canned sardines are the healthiest?
A List Of The Healthiest And Best Canned Sardines For YouBest Overall- King Oscar Sardines in Extra Virgin Olive Oil.Crown Prince Skinless & Boneless Sardines in Olive Oil – Author's Choice.Runner-Up- Season Skinless & Boneless Sardines in Oil.Best Organic- Matiz España Sardines in Olive Oil.More items...
Are canned sardines unhealthy?
“You can't go wrong with sardines,” says Zumpano. “They're a wonderful source of omega-3 fatty acids, they're caught in the wild and they're cheap.” Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish.
Do sardines raise cholesterol?
Similar to shrimp, sardines are a potent seafood source of cholesterol. An ounce of sardines contains as much as 40 milligrams of cholesterol, and it's easy to eat more than an ounce at a time.
Which canned fish is the healthiest?
The Top 10 Healthiest Canned SeafoodsMackerel. ... Sardines in Olive Oil. ... Sardines in Soya Oil. ... Sardines in Vegetable Oil. ... Sardines in Water. ... Light Tuna in Soya Oil. ... Light Tuna in Water. ... Tuna Salad With Black Eyed Peas.More items...
Is it OK to eat canned fish everyday?
Too much sodium can lead to high blood pressure, stroke, and heart disease —but “in the context of a varied diet, [tinned fish] likely won't make too much of a difference,” Rumsey says. Basically, if you don't eat it every day, at every meal, you're probably good.
Which canned sardines are healthiest?
A List Of The Healthiest And Best Canned Sardines For YouBest Overall- King Oscar Sardines in Extra Virgin Olive Oil.Crown Prince Skinless & Boneless Sardines in Olive Oil – Author's Choice.Runner-Up- Season Skinless & Boneless Sardines in Oil.Best Organic- Matiz España Sardines in Olive Oil.More items...
Is it safe to eat canned sardines?
However, tinned sardines and tuna do offer a variety of health benefits, including omega 3 fatty acids. Canned food is unlikely to be a cause of cancer when consumed as part of a balanced diet.
Is it OK to eat sardines out of the can?
You don't need a complicated recipe to enjoy sardines! Simply grab a fork and eat them straight out of the can for a healthy, protein-packed snack. You could add a drizzle of lemon juice, hot sauce, or balsamic vinaigrette on top if you want.
What are the nutrients in sardines?
1 Sardines are also a good source of vitamin B12, vitamin D, vitamin E, magnesium, potassium, and zinc. 3 .
How much fat is in a sardine?
The oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats.” 2 A serving of 5 small sardines canned in oil has 7 grams of total fat. It is important to note that when sardines are canned in oil (as opposed to water), they are higher in fat even when drained.
How cold should sardines be stored?
If you buy fresh sardines, you want to make sure they've been stored at properly cold temperatures (below 40 degrees Fahrenheit) and packed on ice. Fresh sardines should smell fresh and not overly fishy.
How many servings of fish should a pregnant woman eat?
For this reason, women of childbearing age are advised to consume two or three servings of fish per week. 9 Sardines are on the "best choices" list due to their low levels of mercury.
Where do sardines come from?
There are several varieties of sardines found around the world. 12 Pacific sardines are from the United States and Canada. Imported sardines include European pilchard sardines, Japanese sardinellas, orangespot sardines, and Spanish sardines.
Can you buy canned sardines?
Canned varieties are packed in liquid such as water, oil, mustard sauce, or tomato sauce. If you prefer, you can find canned sardines that are boneless and skinless. However, since the bones are such a good source of calcium and the skin is such a good source of omega-3s, sardines are most nutritious when eaten with them.
Is sardine oily?
Allergies. Varieties. Storage and Food Safety. How to Prepare. Recipes. Sardines are a small, oily fish that's packed with nutrition. If you're wary of the health benefits of canned foods, you can rest assured that sardines have a lot to offer.
What nutrients are in sardines?
Sardines are even richer in vitamin D than in calcium. A third bone-boosting nutrient is phosphorous, which neutralizes acids that could harm your bones. Sardines have phosphorus in abundance, too. Increased Nerve Function.
How many sardines are in a serving?
A serving of four sardines contains: Sardines are an excellent source of these vitamins and minerals: The nutritional profile of canned sardines makes them a valuable food for most people. Sardines also provide these possible health benefits:
What are the organs that allow sardines to move?
Organs called lateral lines allow a school of sardines to synchronize their swimming so they move almost as one. Sardines come packed in water, oil, tomato juice, and other liquids in a tin can. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce.
What is a sardine fish?
Sardines are actually several species of fish with a few things in common. They’re small and silvery with a high oil content. If you have seen them in the ocean or in a large tank at an aquarium, you probably found the sight mesmerizing.
Do sardines have sodium?
Sardines contain a lot of sodium. One can provides around a third of your daily value. Those with high blood pressure should restrict sodium because it attracts water and adds to the volume of blood in the body. If you need to reduce salt, you can still enjoy sardines by decreasing your serving size and making the rest of your meal low-salt .
Do people eat canned sardines?
Most people either love canned sardines or hate them. In Asia and Europe, they are quite popular, but in the United States, younger people are less likely to eat them. No matter where you live, if you’re looking for inexpensive, healthy food, canned sardines fit the bill. Sardines are actually several species of fish with a few things in common.
Is canned sardine good for you?
The nutritional profile of canned sardines makes them a valuable food for most people. Sardines also provide these possible health benefits:
What Are Sardines?
Sardines are tiny, compared to most fish. They grow to a maximum of just under eight inches, according to Food & Wine, although canned sardines are often no more than half that size. Sardines are named for the Mediterranean island of Sardinia, where they were once found in large numbers, and are a member of the same family as herring.
What is a sardine packed in?
Sardines are typically packed in aluminum cans, some of which are lined with bisphenol A, or BPA. According to the Center for Environmental Health (CEH), 38 percent of the cans tested had BPA linings.
How many grams of omega 3s are in chinook salmon?
To give you some context, a four-ounce portion of Atlantic, chinook or coho salmon contains from 1,200 to 2,400 milligrams of omega 3s. So on a per-ounce basis, there's not much difference between sardines and wild-caught salmon. Advertisement. A 3½-ounce serving of sardines, or 100 grams, is equivalent to a typical can of sardines.
What fish has Omega 3?
These include sardines, salmon, mackerel, herring, lake trout and albacore tuna. Omega-3s benefit the hearts of healthy people and also of those who are at high risk for heart disease. They may decrease the risk of abnormal heartbeats, reduce triglycerides (a fatty lipid) and slow the growth of artery-clogging plaque.
Which fish has the highest concentration of Omega 3?
Omega-3s and Sardines. Other than salmon and mackerel, sardines contain one of the highest concentrations of omega-3s of any seafood, ounce for ounce, according to Harvard Health. Omega-3s are fatty acids, but they're not the kind of fatty acids that clog your arteries.
What are the benefits of Mediterranean diet?
According to Harvard Health, some of the benefits of a Mediterranean diet include: 1 An emphasis on healthy fats and unprocessed foods that helps improve cardiovascular health 2 Antioxidants in the diet that combat cell stress and lead to longer DNA telomeres, protecting against chronic disease and early death 3 The prevention of age-related chronic diseases
Can you eat sardines with red meat?
Eating sardines can boost your fish intake, especially if you eat them in place of red meat. These fish are a staple in many parts of the Mediterranean region and can be combined with fruits, vegetables, beans, nuts, other types of seafood, olive oil and dairy products.
What are the nutrients in sardines?
Nutrients. Sardines are second only to calf liver in providing the highest amounts of vitamin B12 in foods. Vitamin B12 supports the nervous system and can reduce the risk of cardiovascular disease. Vitamin D, selenium and protein are also found in canned sardines.
How much sodium is in a can of sardines?
An average 3-ounce can of sardines in water has 200 milligrams of sodium, and sardines in oil have 400 milligrams of sodium. If you have sodium concerns, consider that sardines canned in mustard contain higher amounts of sodium than those canned in water or oil. Advertisement.
How much cholesterol is in a can of sardines?
The average cholesterol in a 3-ounce can of sardines in water is 30 milligrams, while sardines in oil have 40 milligrams of cholesterol. The 2010 Dietary Guidelines for Americans suggest that you limit cholesterol to 300 milligrams per day or 200 milligrams per day if you have heart disease.
Why are sardines canned?
Canned sardines are a rich source of protein, amino acids, vitamins and essential fatty acids; they are used by the body to reduce inflammation, build and maintain bones and support the nervous system. Sardines canned in water are a healthier option with lower cholesterol and lower fat than those canned in oil.
Is sardine oil or water?
They are available packed in oil, water, and mustard or tomato sauce. They are also available smoked. Canned sardines are a rich source of protein, amino acids, vitamins and essential fatty acids; they are used by the body to reduce inflammation, build and maintain bones and support the nervous system. Sardines canned in water are a healthier option with lower cholesterol and lower fat than those canned in oil.
Sardine Nutrition Facts
Health Benefits
- If you enjoy eating sardines, you'll reap several health benefits. Along with protein and "good" fats, sardines are rich in several vitamins and minerals associated with disease prevention.
Allergies
- Fish allergies are common and may not appear until adulthood.11Allergies to fish like sardines are usually separate from shellfish allergies to shrimp and crab. Symptoms may include asthma, hives, headache, or stuffy nose. See an allergist for a professional diagnosis if you suspect an allergy to sardines.
Varieties
- Sardines are usually sold fresh or canned. Canned varieties are packed in liquid such as water, oil, mustard sauce, or tomato sauce. If you prefer, you can find canned sardines that are boneless and skinless. However, since the bones are such a good source of calcium and the skin is such a good source of omega-3s, sardines are most nutritious when ...
Storage and Food Safety
- Food safety rules for sardines are the same as for any other type of fish. If you buy fresh sardines, you want to make sure they've been stored at properly cold temperatures (below 40 degrees Fahrenheit) and packed on ice. Fresh sardines should smell fresh and not overly fishy. The eyes should be clear and shiny.13 Keep fresh sardines refrigerated and cook or freeze within 2 days o…
How to Prepare
- The fact that sardines are most often purchased canned means that you don't have to do much in the way of cooking or preparation. Canned sardines are usually pretty flavorful on their own, as they are usually preserved in salt. They can be eaten cold in salads, on top of crackers, warmed in pasta dishes, or even grilled as a main course.