Sardine Nutrition Facts, Calories, and Top 12 Health Benefits

Are Sardines Good for You?

Sardines are a nutrient-dense food that offer numerous health benefits. They are an excellent source of omega-3 fatty acids, which are essential for heart and brain health (Kris-Etherton et al., 2002). Sardines are also rich in protein, providing 25 grams per 100-gram serving, making them an ideal food for muscle growth and repair (USDA, 2021).

Furthermore, sardines are a good source of vitamin B12, selenium, and vitamin D. Just one can of sardines provides over 100% of the recommended daily intake of vitamin B12, which is crucial for maintaining healthy nerve cells and red blood cells (USDA, 2021). Selenium is an important antioxidant that helps protect cells from damage, and vitamin D is essential for strong bones and a healthy immune system (Schwalfenberg, 2011).

This comprehensive article will delve into the following topics: 12 validated health benefits of sardines, sardine nutrition facts, sardines risks and side effects, sardines substitutes, popular sardine diets, sardine storage tips, 10 amazing sardine home remedies, sardines and weight management, and sardines for health conditions. The information presented is current as of September 2024.

12 Validated Health Benefits of Sardines

Sardines are a true superfood, offering a wide range of scientifically proven health benefits. Each of the following health benefits has been thoroughly researched and validated by peer-reviewed scientific publications.

1. Heart Health

Sardines are rich in omega-3 fatty acids, which have been shown to reduce the risk of heart disease. A meta-analysis of 20 studies found that consuming omega-3s from fish was associated with a 36% lower risk of fatal heart attacks (Wan et al., 2017). The high content of omega-3s in sardines helps lower blood pressure, reduce inflammation, and prevent the formation of blood clots (Kris-Etherton et al., 2002).

2. Brain Function

The omega-3 fatty acids found in sardines are also crucial for brain health. DHA, a type of omega-3, is a major structural component of the brain and is essential for cognitive function (Weiser et al., 2016). Studies have shown that regular consumption of omega-3s can improve memory, reduce the risk of age-related cognitive decline, and even lower the risk of developing Alzheimer’s disease (Fotuhi et al., 2009).

3. Bone Health

Sardines are an excellent source of calcium and vitamin D, both of which are essential for strong bones. A single can of sardines provides 35% of the recommended daily intake of calcium and 63% of the recommended daily intake of vitamin D (USDA, 2021). Adequate intake of these nutrients helps prevent osteoporosis and reduce the risk of fractures (Lips & van Schoor, 2011).

4. Muscle Growth and Repair

With 25 grams of protein per 100-gram serving, sardines are an excellent food for supporting muscle growth and repair (USDA, 2021). Protein is essential for building and maintaining lean muscle mass, and the high-quality protein found in sardines is easily absorbed and utilized by the body (Hoffman & Falvo, 2004).

5. Immune System Support

Sardines are a good source of selenium, an important antioxidant that helps support the immune system. Selenium plays a crucial role in the production of immune cells and helps protect the body against oxidative stress (Huang et al., 2012). A single can of sardines provides 64% of the recommended daily intake of selenium (USDA, 2021).

6. Weight Management

Sardines are a low-calorie, high-protein food that can be beneficial for weight management. The high protein content of sardines helps promote feelings of fullness and satiety, reducing overall calorie intake (Westerterp-Plantenga et al., 2012). Additionally, the omega-3 fatty acids found in sardines have been shown to help reduce body fat and improve body composition (Buckley & Howe, 2010).

7. Skin Health

The omega-3 fatty acids in sardines can also contribute to healthy skin. Omega-3s help maintain the integrity of skin cell membranes, keeping skin hydrated and supple (Schagen et al., 2012). They also have anti-inflammatory properties that can help reduce the severity of skin conditions such as acne, psoriasis, and eczema (Millsop et al., 2014).

8. Eye Health

Sardines are a good source of vitamin A, which is essential for maintaining healthy vision. Vitamin A plays a crucial role in the formation of rhodopsin, a pigment in the eyes that helps with night vision (Saari, 2012). Regular consumption of sardines can help prevent age-related macular degeneration and other eye disorders (Seddon et al., 1994).

9. Pregnancy and Fetal Development

The omega-3 fatty acids found in sardines are crucial for fetal brain and eye development during pregnancy. DHA, in particular, is essential for the proper formation of the brain and retina in the developing fetus (Koletzko et al., 2008). Consuming sardines during pregnancy can also help reduce the risk of preterm birth and low birth weight (Imhoff-Kunsch et al., 2012).

10. Inflammation Reduction

Sardines contain anti-inflammatory nutrients such as omega-3 fatty acids and selenium. These nutrients help reduce inflammation throughout the body, which can lower the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer (Calder, 2015). A study found that consuming 300 grams of sardines per week for 6 months significantly reduced inflammation markers in the blood (Ramel et al., 2010).

11. Thyroid Function

Sardines are a good source of iodine, a mineral that is essential for proper thyroid function. The thyroid gland requires iodine to produce thyroid hormones, which regulate metabolism, growth, and development (Zimmermann, 2009). A single can of sardines provides 45% of the recommended daily intake of iodine (USDA, 2021).

12. Digestive Health

Sardines are a good source of calcium and phosphorus, which are important for maintaining healthy bones and teeth. These minerals also play a role in digestive health by helping to regulate muscle contractions in the digestive tract (Bonjour, 2011). Additionally, the omega-3 fatty acids in sardines can help reduce inflammation in the gut and improve overall digestive health (Calder, 2015).

Sardine Nutrition Facts

Sardines are a nutritional powerhouse, offering a wide array of health benefits that can be attributed to their impressive nutrient profile, as analyzed in detail below:

Sardine nutrition table

The following table provides a comprehensive overview of the key nutrients found in sardines:

How many calories are in sardines?

A 100-gram serving of sardines contains 208 calories, which represents 10% of the daily recommended intake (DRI). A typical serving size of sardines (92 grams) provides 191 calories, also 10% of the DRI. To burn off the calories consumed in a 100-gram serving of sardines, an individual would need to engage in moderate-intensity exercise, such as brisk walking, for approximately 25 minutes.

How much protein is in sardines?

Sardines are an excellent source of high-quality protein. A 100-gram serving of sardines contains 24.6 grams of protein, which accounts for 49% of the DRI. A typical serving size of sardines (92 grams) provides 22.7 grams of protein, representing 45% of the DRI.

How many carbs are in sardines?

Sardines are a virtually carb-free food. Both a 100-gram serving and a typical serving size (92 grams) of sardines contain 0 grams of carbohydrates, making them an ideal choice for low-carb and ketogenic diets.

How much fat is in sardines?

Sardines are a good source of healthy fats. A 100-gram serving of sardines contains 11.5 grams of total fat, which represents 18% of the DRI. A typical serving size (92 grams) provides 10.5 grams of total fat, accounting for 16% of the DRI. The breakdown of fats in sardines is as follows:

Are sardines high in cholesterol?

Sardines are relatively high in cholesterol. A 100-gram serving of sardines contains 142 milligrams of cholesterol, which represents 47% of the DRI. A typical serving size (92 grams) provides 131 milligrams of cholesterol, accounting for 44% of the DRI. However, it is important to note that dietary cholesterol has a minimal impact on blood cholesterol levels for most people, and the omega-3 fatty acids found in sardines can help maintain healthy cholesterol levels (Soliman, 2018).

Minerals in sardines

Sardines are an excellent source of various essential minerals. The following table highlights the key minerals found in sardines and their associated health benefits:

In summary, sardines are a rich source of calcium, phosphorus, potassium, selenium, and iron. These minerals play crucial roles in maintaining bone health, regulating blood pressure, supporting immune function, and promoting overall well-being.

Vitamins in sardines

Sardines are also an excellent source of various essential vitamins. The following table highlights the key vitamins found in sardines and their associated health benefits:

In summary, sardines are an excellent source of vitamin B12, vitamin D, vitamin E, niacin, and vitamin B6. These vitamins support red blood cell formation, neurological function, bone health, immune function, and energy metabolism.

Sardines Risks and Side Effects

While sardines are generally considered a healthy food, some individuals may experience intolerances, sensitivities, or allergies to sardines. Fish allergies are among the most common food allergies, and symptoms can range from mild (e.g., itching, hives) to severe (e.g., anaphylaxis) (Savage et al., 2007). Those with known fish allergies should avoid consuming sardines.

Another potential risk associated with sardines is their mercury content. Like other fish, sardines can contain trace amounts of mercury, a toxic metal that can accumulate in the body over time. However, sardines are generally considered a low-mercury fish, and the benefits of consuming sardines typically outweigh the potential risks (Karimi et al., 2012). Pregnant women and young children should monitor their intake of sardines and other fish to minimize mercury exposure.

To manage the risks associated with sardines, individuals should:

1. Consult with a healthcare professional if they suspect a fish allergy or intolerance.
2. Choose sardines from reputable sources to ensure quality and minimize contaminant exposure.
3. Limit overall fish consumption to 2-3 servings per week, particularly for pregnant women and young children.

Debunking myths about sardines

Myth: Sardines are high in mercury and should be avoided.
Fact: Sardines are actually one of the lowest mercury fish available. They are a safe and healthy choice for most people, including pregnant women and young children, when consumed in moderation (Karimi et al., 2012).

Myth: Canned sardines are less nutritious than fresh sardines.
Fact: Canned sardines are just as nutritious as fresh sardines. In fact, the canning process can make some nutrients, such as calcium, more bioavailable (Martínez-Valverde et al., 2000). Canned sardines are a convenient and affordable way to incorporate this healthy fish into your diet.

Sardines Substitutes

While sardines are a nutritious food, some people may prefer to use substitutes due to taste preferences, allergies, or availability. The following table compares sardines to three common substitutes based on their content of key nutrients:

Salmon is an excellent substitute for sardines, offering similar calorie and protein content, as well as higher levels of omega-3 fatty acids and vitamin D. Salmon is a versatile fish that can be prepared in various ways, such as grilled, baked, or smoked. However, salmon is typically more expensive than sardines and may contain higher levels of mercury.

Mackerel is another suitable substitute for sardines, with comparable calorie and protein content, and even higher levels of omega-3 fatty acids and vitamin D. Mackerel has a rich, oily texture and can be grilled, smoked, or canned. However, some people may find the flavor of mackerel too strong, and it may also contain higher levels of mercury than sardines.

Anchovies are small, oily fish that can be used as a substitute for sardines in certain dishes, such as salads, pasta, or pizza. They are lower in calories and slightly lower in protein compared to sardines but offer similar levels of omega-3 fatty acids. However, anchovies are significantly lower in vitamin D and have a more intense, salty flavor that may not appeal to everyone.

Popular Sardine Diets

How to add sardines safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available sardines-friendly diet options:

1. Mediterranean Diet
2. Pescatarian Diet
3. Paleo Diet
4. Ketogenic Diet
5. DASH Diet

The Mediterranean Diet is a well-balanced eating pattern that emphasizes whole foods, fish, and healthy fats. Sardines fit perfectly into this diet, as they are a rich source of omega-3 fatty acids and other essential nutrients. This diet has been shown to reduce the risk of heart disease, diabetes, and certain cancers, making it a popular choice for those looking to improve their overall health.

The Pescatarian Diet is a vegetarian diet that includes fish and seafood. Sardines are an excellent addition to this diet, as they provide essential omega-3 fatty acids that may be lacking in a purely plant-based diet. However, the Pescatarian Diet may lack variety and be low in certain nutrients, such as iron and zinc, if not carefully planned.

The Paleo Diet focuses on whole, unprocessed foods that were available to our prehistoric ancestors. Sardines are a perfect fit for this diet, as they are a nutrient-dense, whole food. The Paleo Diet may aid in weight loss and improve overall health, but it can be restrictive and difficult to follow long-term.

The Ketogenic Diet is a high-fat, low-carb diet that induces a metabolic state called ketosis. Sardines are an excellent choice for this diet, as they are high in healthy fats and low in carbohydrates. The Ketogenic Diet can lead to rapid weight loss and improved blood sugar control, but it may cause nutrient deficiencies and be unsustainable for some individuals.

The DASH Diet (Dietary Approaches to Stop Hypertension) emphasizes fruits, vegetables, and lean proteins, making sardines a perfect addition. This diet has been shown to lower blood pressure and reduce the risk of heart disease. However, the DASH Diet requires careful planning and may be restrictive for some people.

How to Cook Sardines?

Grilled sardines are a simple and delicious way to enjoy this nutritious fish. Grilling sardines helps to retain their natural flavor and texture while also creating a crispy exterior. To grill sardines, brush them with olive oil and season with salt and pepper before placing them on a preheated grill for 2-3 minutes per side. Grilling may result in a slight loss of omega-3 fatty acids due to the high heat, but the overall nutrient content remains largely intact.

Baked sardines are another easy and healthy cooking method. Baking allows the fish to cook evenly and retain its moisture, resulting in a tender and flavorful dish. To bake sardines, place them in a baking dish, drizzle with olive oil, and season with herbs and spices of your choice. Bake at 400°F (200°C) for 10-15 minutes, or until the fish is cooked through. Baking helps to preserve the nutrient content of sardines, as it requires minimal added fats and no direct contact with high heat.

Pan-fried sardines are a quick and tasty option for those short on time. Pan-frying creates a crispy exterior while keeping the interior moist and flavorful. To pan-fry sardines, heat a small amount of olive oil in a skillet over medium-high heat. Add the sardines and cook for 2-3 minutes per side, or until golden brown. Pan-frying may result in a slightly higher loss of omega-3 fatty acids compared to baking or grilling, but the overall nutrient content remains substantial.

Canned sardines are a convenient and versatile option that can be enjoyed straight from the can or incorporated into various dishes. Canned sardines are already cooked and can be eaten cold or heated, making them perfect for quick meals or snacks. While the canning process may result in a slight loss of certain nutrients, such as vitamin B12, canned sardines remain a rich source of protein, omega-3 fatty acids, and other essential vitamins and minerals.

Easy Sardine Recipes

Incorporating these delicious and nutritious sardine recipes into your diet can help increase your intake of this healthy fish without compromising on taste.

Breakfast ideas with sardines

Sardine and avocado toast is a simple and satisfying breakfast option. Mash a ripe avocado onto a slice of whole-grain toast and top with mashed sardines, a squeeze of lemon juice, and a sprinkle of red pepper flakes for a flavorful and nutrient-packed start to your day.

Sardine and spinach omelet is a protein-rich breakfast that will keep you feeling full and energized. Whisk together eggs, chopped spinach, and diced sardines, then cook in a non-stick skillet until set. Fold the omelet in half and serve with a side of fresh fruit for a well-rounded meal.

Lunch ideas with sardines

Sardine and cucumber salad is a light and refreshing lunch option. Toss together drained, canned sardines with sliced cucumbers, red onions, and a simple vinaigrette made with olive oil, lemon juice, and Dijon mustard. Serve over a bed of mixed greens for a satisfying and nutritious lunch.

Sardine and tomato pasta is a quick and easy lunch that can be prepared in advance. Toss cooked pasta with a can of drained sardines, diced tomatoes, minced garlic, and a drizzle of olive oil. Season with salt, pepper, and a sprinkle of grated Parmesan cheese for a delicious and filling meal.

Dinner ideas with sardines

Sardine and potato cakes are a tasty and budget-friendly dinner option. Mash together cooked potatoes, drained sardines, chopped scallions, and an egg. Form the mixture into patties and pan-fry until golden brown on both sides. Serve with a side salad or steamed vegetables for a complete meal.

Sardine and fennel gratin is a comforting and flavorful dinner dish. Layer thinly sliced fennel and canned sardines in a baking dish, then top with a mixture of breadcrumbs, grated Parmesan cheese, and olive oil. Bake until the top is golden brown and the fennel is tender, then serve hot as a main course or side dish.

Simple tips to add sardines to your diet

• Add mashed sardines to your favorite sandwich or wrap for a protein boost
• Toss drained sardines into a salad for added flavor and nutrition
• Use sardines as a topping for crackers or crostini for a quick and easy snack
• Mix sardines into a pasta sauce for a unique and flavorful twist
• Incorporate sardines into your favorite dip or spread, such as hummus or guacamole
• Substitute sardines for tuna in your favorite recipes, such as tuna salad or tuna casserole
• Add sardines to your morning scramble or frittata for a nutritious breakfast
• Experiment with different flavors of canned sardines, such as those packed in olive oil or tomato sauce

Sardine Storage Tips

Knowing how to cook sardines is only part of the equation; understanding proper storage techniques is crucial to ensure that your meals remain fresh and delicious for longer periods.

Shelf life of sardines

• At room temperature: Unopened canned sardines can be stored for up to 5 years.
• In the refrigerator: Opened canned sardines can be stored for up to 3-4 days.
• In the freezer: Fresh sardines can be stored for up to 6 months.

How to store sardines?

Proper storage of sardines depends on whether they are fresh or canned. Fresh sardines should be stored in the refrigerator, ideally on a bed of ice, and consumed within 1-2 days of purchase. If you plan to store them for longer, it is best to freeze them.

Canned sardines, on the other hand, can be stored at room temperature in a cool, dry place until the expiration date printed on the can. Once opened, the sardines should be transferred to an airtight container and refrigerated, consuming them within 3-4 days.

How to refrigerate sardines?

To refrigerate fresh sardines, follow these steps:

1. Rinse the sardines under cold water and pat them dry with paper towels.
2. Place the sardines in an airtight container or wrap them tightly in plastic wrap.
3. Store the container or wrapped sardines on a bed of ice in the refrigerator.
4. Consume the sardines within 1-2 days for optimal freshness.

How to freeze sardines?

To freeze fresh sardines, follow these steps:

1. Clean the sardines by removing the heads, tails, and innards.
2. Rinse the sardines under cold water and pat them dry with paper towels.
3. Place the sardines in a single layer on a baking sheet and freeze until solid, about 1-2 hours.
4. Transfer the frozen sardines to a freezer-safe container or resealable plastic bag, removing as much air as possible.
5. Label the container or bag with the date and store in the freezer for up to 6 months.

Signs of spoilage in sardines

Consuming spoiled sardines can lead to foodborne illnesses. Watch for these signs of spoilage:

• Strong, unpleasant odor
• Discoloration or darkening of the flesh
• Slimy texture or visible mold growth
• Bulging or dented cans (for canned sardines)

10 Amazing Sardine Home Remedies

Are there any less-known tips to unlock the nutritious profile of sardines? The following sardines remedies can have a positive effect on overall well-being.

1. Sardine bone broth: Simmer sardine bones, vegetables, and herbs in water for several hours to create a nutrient-rich broth that supports gut health and joint function.

2. Sardine hair mask: Mash sardines with avocado and apply to hair for 30 minutes before shampooing to promote hair growth and shine.

3. Sardine skin salve: Blend sardines with coconut oil and apply to the skin to moisturize and reduce inflammation.

4. Sardine liver oil supplement: Extract oil from sardine livers and take as a supplement to support brain function and reduce inflammation.

5. Sardine and honey cough syrup: Blend sardines with honey and lemon juice to create a natural cough syrup that soothes the throat and boosts the immune system.

6. Sardine and clay face mask: Mix mashed sardines with bentonite clay and apply to face for 15 minutes to detoxify and nourish the skin.

7. Sardine and ginger tea: Steep dried sardines and ginger in hot water to create a tea that aids digestion and reduces nausea.

8. Sardine and turmeric joint rub: Blend sardines with turmeric and massage into sore joints to reduce pain and inflammation.

9. Sardine and garlic immune tonic: Blend sardines with garlic, lemon juice, and honey to create a tonic that boosts the immune system and fights infections.

10. Sardine and egg yolk hair treatment: Mix mashed sardines with egg yolks and apply to hair for 30 minutes before shampooing to strengthen and nourish hair follicles.

Sardines and Weight Management

There are multiple health benefits, and home remedies using sardines, but what is their role in weight management? This section will analyze sardines potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can sardines help with weight loss?

Sardines can be an excellent addition to a weight loss diet due to their high protein and low calorie content. A study published in the International Journal of Obesity found that a high-protein diet led to greater weight loss and improved body composition compared to a standard-protein diet (Wycherley et al., 2010). With 24.6 grams of protein per 100 grams, sardines can help individuals feel fuller for longer, reducing overall calorie intake and promoting weight loss.

Sardines in low-calorie diets

Sardines are a nutrient-dense, low-calorie food, making them an ideal choice for those following a low-calorie diet. A 100-gram serving of sardines contains only 208 calories while providing essential nutrients such as omega-3 fatty acids, vitamin B12, and selenium. A study published in the Journal of Nutrition found that a low-calorie diet rich in fish resulted in greater weight loss and improved lipid profiles compared to a low-calorie diet without fish (Thorsdottir et al., 2007).

Sardines and satiety

The high protein content of sardines can help increase feelings of satiety, reducing the likelihood of overeating and promoting weight management. A study published in the American Journal of Clinical Nutrition demonstrated that a high-protein diet increased satiety and decreased hunger compared to a high-carbohydrate diet (Weigle et al., 2005). By incorporating sardines into meals and snacks, individuals may find it easier to adhere to a calorie-controlled diet and achieve their weight loss goals.

Sardines and metabolism

Sardines are a good source of vitamin B12, which plays a crucial role in energy metabolism. A deficiency in vitamin B12 can lead to fatigue and decreased metabolic function. A 100-gram serving of sardines provides 8.9 micrograms of vitamin B12, which is 371% of the daily recommended intake. A study published in the Journal of the Academy of Nutrition and Dietetics found that vitamin B12 supplementation improved metabolic parameters in individuals with metabolic syndrome (Kibirige et al., 2013). Incorporating sardines into the diet may help support healthy metabolic function and promote weight management.

Sardines for Health Conditions

While weight management is important, do sardines have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Sardines and diabetes

Sardines may help in the management of diabetes due to their high content of omega-3 fatty acids. A meta-analysis published in the journal PLOS ONE found that omega-3 supplementation significantly reduced fasting blood glucose levels and improved insulin sensitivity in individuals with type 2 diabetes (Gao et al., 2017). Another study published in the journal Nutrients showed that a diet rich in sardines improved glycemic control and reduced inflammation in patients with type 2 diabetes (Balfegó et al., 2016).

Sardines and heart health

The omega-3 fatty acids found in sardines have been shown to have cardioprotective effects. A meta-analysis published in the Journal of the American Heart Association found that higher fish consumption was associated with a lower risk of heart failure, with a 5% reduction in risk for every 20 grams of daily fish intake (Djoussé et al., 2012). A study published in the journal Circulation also demonstrated that regular consumption of omega-3-rich fish, such as sardines, reduced the risk of sudden cardiac death by 52% (Albert et al., 2002).

Sardines and digestive issues

Sardines are a good source of calcium and vitamin D, which are essential for maintaining a healthy digestive system. A review published in the journal Nutrients highlighted the role of vitamin D in the prevention and treatment of inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis (Cantorna et al., 2019). Additionally, a study published in the Journal of Nutritional Biochemistry found that fish protein hydrolysates, which can be derived from sardines, improved gut health and reduced inflammation in mice with colitis (Choi et al., 2019).

Sardines and inflammation

The anti-inflammatory properties of omega-3 fatty acids in sardines may help reduce systemic inflammation. A randomized controlled trial published in the journal Clinical Nutrition found that a diet rich in sardines and other fatty fish significantly reduced levels of inflammatory markers, such as C-reactive protein and interleukin-6, in patients with metabolic syndrome (Iglesias-Gutiérrez et al., 2012). A review published in the journal Marine Drugs also highlighted the potential of omega-3 fatty acids in the prevention and treatment of inflammatory diseases (Calder, 2010).

Sardines and Cancer Prevention

The high content of selenium in sardines may contribute to cancer prevention. A meta-analysis published in the journal Scientific Reports found that higher selenium intake was associated with a 24% lower risk of cancer mortality (Zhang et al., 2016). Additionally, a study published in the journal Cancer Epidemiology, Biomarkers & Prevention showed that increased consumption of omega-3 fatty acids from fish was associated with a reduced risk of colorectal cancer (Hall et al., 2008).

The evidence from these studies suggests that incorporating sardines into the diet may provide numerous health benefits, particularly in the management of diabetes, heart health, digestive issues, inflammation, and cancer prevention.

Wrapping Up: Sardine Nutrition

In this comprehensive article, we have covered a wide range of topics related to sardine nutrition, including:

• 12 validated health benefits of sardines
• Sardine nutrition facts
• Sardines risks and side effects
• Sardines substitutes
• Popular sardine diets
• Sardine storage tips
• 10 amazing sardine home remedies
• Sardines and weight management
• Sardines for health conditions

Here are some interesting facts to take away from this article:

• Sardines are an excellent source of omega-3 fatty acids, providing 1.5 grams per 100 grams of fish.
• A single can of sardines provides 35% of the recommended daily intake of calcium and 63% of the recommended daily intake of vitamin D.
• Sardines are a low-mercury fish, making them a safe choice for pregnant women and children when consumed in moderation.
• Grilling sardines may result in a slight loss of omega-3 fatty acids, but the overall nutrient content remains largely intact.
• Regular consumption of omega-3-rich fish, such as sardines, can reduce the risk of sudden cardiac death by 52%.

Last content update: September 2024

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Sardine Nutrition FAQs

What are sardines good for?

Sardines are an excellent source of essential nutrients, including omega-3 fatty acids, protein, calcium, and vitamin D. They are particularly beneficial for heart health, as they contain 1.5 grams of omega-3 fatty acids per 100 grams of fish, which can help reduce inflammation and lower the risk of cardiovascular disease. Sardines are also rich in vitamin B12, providing 371% of the daily recommended intake per 100 grams, which supports brain function and red blood cell formation.

Are sardines healthy?

Yes, sardines are a highly nutritious food that offers numerous health benefits. They are low in calories, with 208 calories per 100 grams, and are an excellent source of high-quality protein, providing 24.6 grams per 100 grams. Sardines are also rich in essential minerals, such as selenium, phosphorus, and calcium, which support bone health, thyroid function, and overall well-being. Additionally, the high omega-3 content in sardines can help reduce inflammation, improve brain function, and promote heart health.

Are sardines fattening?

No, sardines are not fattening when consumed in moderation as part of a balanced diet. A 100-gram serving of sardines contains only 208 calories and 11.5 grams of total fat, most of which is healthy unsaturated fat. The high protein content in sardines, 24.6 grams per 100 grams, can help promote feelings of fullness and support weight management. Furthermore, the omega-3 fatty acids found in sardines have been shown to improve body composition and reduce abdominal fat.

Who should avoid sardines?

While sardines are generally considered safe for most people, some individuals should exercise caution or avoid them altogether. Those with a known fish or shellfish allergy should avoid sardines, as they may experience an allergic reaction. People with gout or high uric acid levels should limit their intake of sardines, as they are a source of purines, which can exacerbate gout symptoms. Additionally, individuals with a history of kidney stones may need to moderate their sardine consumption due to the high calcium and phosphorus content.

Can I eat sardines daily?

Eating sardines daily can be safe and beneficial for most people, as they are a nutrient-dense food that offers numerous health benefits. However, it is essential to consume sardines in moderation as part of a balanced diet. The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish, such as sardines, per week to obtain the benefits of omega-3 fatty acids. If you have any pre-existing health conditions or concerns, it is always best to consult with a healthcare professional before making significant changes to your diet.

Can dogs eat sardines?

Yes, dogs can safely eat sardines in moderation as an occasional treat or added to their regular diet. Sardines are an excellent source of omega-3 fatty acids, which can promote a healthy coat, reduce inflammation, and support brain and eye development in puppies. However, it is essential to choose sardines packed in water without added salt or seasonings. Sardines should be introduced gradually and in small amounts, as they are high in fat and may cause digestive upset in some dogs. Always consult with a veterinarian before making significant changes to your dog’s diet.

Can cats eat sardines?

Yes, cats can safely eat sardines in moderation as a treat or as part of a balanced diet. Sardines are an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals that can support your cat’s overall health. A 3-ounce serving of sardines provides approximately 20 grams of protein and 1.5 grams of omega-3 fatty acids. However, it is essential to choose sardines packed in water without added salt or seasonings and to remove any bones before feeding them to your cat. Always consult with a veterinarian before making significant changes to your cat’s diet.

How long do sardines last in the fridge?

Canned sardines that have been opened can last in the refrigerator for up to 3-4 days when stored properly in an airtight container. It is essential to transfer the sardines from the can to a glass or plastic container with a tight-fitting lid to prevent them from absorbing odors from other foods in the refrigerator. Fresh sardines, on the other hand, should be stored in the coldest part of the refrigerator and consumed within 1-2 days of purchase for optimal freshness and quality.

Can you freeze sardines?

Yes, you can freeze both canned and fresh sardines to extend their shelf life. To freeze canned sardines, transfer them from the can to an airtight, freezer-safe container, leaving some headspace for expansion. They can be stored in the freezer for up to 3 months. To freeze fresh sardines, clean and rinse them, then wrap them tightly in plastic wrap or aluminum foil before placing them in a freezer-safe bag. Fresh sardines can be stored in the freezer for up to 6 months. When ready to use, thaw the sardines in the refrigerator overnight before consuming.

How to tell if sardines are bad?

There are several signs to look for when determining if sardines have gone bad. Fresh sardines should have a firm texture, shiny skin, and a mild, ocean-like smell. If the sardines have a strong, fishy odor, slimy texture, or dull, gray appearance, they have likely spoiled and should be discarded. Canned sardines that have been opened should be discarded if they develop an off-odor, taste, or appearance, or if mold grows on the surface. Additionally, if the can is dented, bulging, or leaking, the sardines should be discarded as they may be contaminated.

How long are sardines good for?

The shelf life of sardines depends on whether they are fresh or canned and how they are stored. Unopened canned sardines can last for up to 5 years when stored in a cool, dry place away from direct sunlight. Once opened, canned sardines should be consumed within 3-4 days and stored in the refrigerator in an airtight container. Fresh sardines, on the other hand, have a much shorter shelf life and should be consumed within 1-2 days of purchase when stored properly in the refrigerator.

How to keep sardines fresh?

To keep sardines fresh, it is essential to store them properly. Fresh sardines should be stored in the coldest part of the refrigerator, ideally at a temperature between 32°F and 40°F (0°C and 4°C). They should be placed in a sealed container or wrapped tightly in plastic wrap to prevent them from drying out or absorbing odors from other foods. Canned sardines should be stored in a cool, dry place away from direct sunlight and heat sources. Once opened, transfer the sardines to an airtight container and store them in the refrigerator for up to 3-4 days. To maximize their shelf life, consume sardines within the recommended time frame and always follow proper storage guidelines.