The Nutritional Value of Sardines
Sardines are a familiar ingredient in Mediterranean and Scandinavian cuisines, but those not familiar with sardines are perhaps bewildered by those rounded rectangular cans stacked above the canned tuna on the supermarket shelves and wonder just what to do with them. Health experts have begun to promote sardines as an essential part of a healthy diet because sardines contain such high levels of omega-3 fatty acids, which might help to reduce the risk of coronary heart disease. Second only to salmon in omega-3 fatty acids, these small fish pack a protein-rich punch, and eaten whole or mixed with a few other ingredients, they might become a favorite heart-healthy snack.
Calories
One portion of two sardines (0.8 ounce), canned in oil and drained before eating, has 50 calories, of which about 24 calories come from protein and 25 calories from fat. A 3.2-ounce can of sardines, drained, is considered one serving for nutritional labeling purposes and provides 191 calories, of which 91 calories come from protein and 95 calories from fat.
Fat
One 3.2-ounce can of sardines contains 10.6 g of fat, of which 1.4 g is saturated. The remainder is a combination of polyunsaturated and monounsaturated fats.
Protein
An entire can of sardines contains nearly 23 g of protein. The USDA food labeling guidelines are based upon recommendations for an average adult following a 2,000-calorie-a-day diet. The daily recommended allowance for protein is 10 percent of total calories consumed, or 200 calories a day of protein. One gram of protein equals 4 calories, so to meet that 10 percent goal, the average adult should consume 50 g of protein every day. A serving of sardines provides nearly 20 percent of this daily allowance.
Cholesterol
One 3.2-ounce can of drained sardines contains 131 mg of cholesterol and provides 44 percent of the recommended daily intake of cholesterol. For those concerned about cholesterol intake, eating a moderate portion of two sardines provides just 35 mg of cholesterol.
Vitamins/Minerals
A can of sardines packed in oil contains 465 mg of sodium, or 19 percent of the recommended daily allowance. Rich in calcium, providing 35 percent of the daily allowance, and a good source of potassium, providing 10 percent of the daily allowance, sardines provide the nutrients that help maintain healthy bones.
Quick Recipe
So, you would like to include sardines in a healthy lifestyle but don't know what to do with them? Here is an easy recipe: Take 1 can of sardines, and drain the oil. In a bowl, mash up the sardines, and add 1 tsp. of Dijon mustard, 1/4 tsp. minced garlic (or more to your liking) and one squirt of lemon juice. Mix it up and eat with low-fat Triscuit crackers or toasted whole-wheat bread.
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