Love them or hate them, sardines are having a moment. On TikTok, the humble canned fish has been rebranded from a doomsday pantry staple to a trendy snack, which might have you wondering whether sardines are healthy.
Sardines are small, nutrient-rich fish that are smoked or cooked then canned, often with the skin and bones. They are an inexpensive, shelf-stable seafood item.
Compared to canned tuna, sardines often get a bad rap, especially in the United States. However, sardines are a staple of the traditional cuisine in many parts of Europe and Asia. In Portugal and Spain, for example, tinned fish, or “conservas,” are a delicacy.
Whether eaten from the can or used to top pasta or rice, sardines are underrated and delicious. But what about their nutritional value?
Are sardines healthy for you? How do they stack up to tuna and other canned fishes? We spoke to experts about the health benefits of sardines, potential risks and the healthiest type you can buy.
Canned sardines nutrition
The nutritional overview of canned sardines will vary depending on the type of sardines, how they are processed, what they’re packed in, added ingredients and the brand.
According to the U.S. Department of Agriculture database, one serving (or about a half-cup drained) of the average store-bought sardines packed in oil provides about:
- 200 calories
- 22 grams of protein
- 13 grams of fat
- 0 grams of carbohydrates
- 0 grams of fiber
- 0 grams of sugar
- 250-350 milligrams of sodium
The standard serving size of sardines is one can, which is about 3 ounces or 85 grams. Canned sardines can be eaten whole, as the bones are small and soft enough to digest.
In addition to protein and healthy fats, sardines are rich in vitamin D, vitamin B12, calcium, phosphorus and selenium, Julia Zumpano, registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com. They’re also packed with potassium, iron, zinc and choline.
Are sardines a good source of protein?
Sardines are an excellent source…
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