Health Benefits of Eating Sardines
Sardines are little swimming powerhouses of nutrition. Protein, omega-3s, calcium and iron —sardines are tasty and convenient sources of these and other vitamins and minerals. Here are some important sardine nutrition facts that will leave you looking to add sardines to any meal.
Sardine Nutrition Facts
Let’s jump right into the numbers. According to data from the USDA, 100 grams of sardines provides 24.6 grams of protein, 11.4 grams of fat, 2.92 mg of iron and no carbohydrates or sugar. Plus, they’re a great source of omega-3s (we’ll get to that later). Check out these important sardine nutrients:
Calories: 208
Carbohydrates: 0
Sugar: 0
Protein: 24.6g
Iron: 2.92mg
Calcium: 382mg
Potassium: 397mg
Vitamin D: 4.8µg
Vitamin B-12: 8.94µg
So, What Are the Health Benefits of Eating Sardines?
Sardines are high in protein, nutrient-rich and low in calories, making them an excellent part of a balanced diet. Importantly, the little fish are rich in omega-3 fatty acids which experts say provide a host of health benefits (anchovies are a great choice here too).
The Bottom Line
Sardines, whether fresh or canned in olive oil, are easy ways to incorporate crucial nutrients in your daily diet. Plus, since they’re small, short-lived fish that are low on the food chain, they can be harvested responsibly. They also don’t accumulate toxins like larger predator fish such as tuna and swordfish. A win for you and the ocean. Need ideas for how to prepare them? We have tips.
