Sardines Nutrition Facts
Sardines are a low-calorie and high-protein food that can be eaten as snacks or in salads. They’re also rich in omega-3 fatty acids, which may help reduce the risk of heart disease, depression and possibly even cancer.
Sardines Nutrition Facts is a website that provides the nutritional facts for sardines. It also has information about omega-3 and other nutrients that are found in sardines.
Sardines are a tiny oily fish that got its name from the Italian island of Sardinia.
Because sardines are perishable, you’ll typically find them canned or tinned, but you may also get them fresh for sale in certain locations, particularly if you live near the sea.
They may be found in a wide variety of oceans, including the Atlantic, Pacific, and Mediterranean.
Sardines are said to be excellent for you since they contain a variety of nutritious elements. The goal of this essay is to look at the nutritional composition of sardines in depth to determine whether they live up to their reputation.
You’re undoubtedly aware that some varieties of fatty fish include elements that are potentially advantageous to your health.
Sardines are abundant in a lot of useful elements, and this essay will concentrate on the good things.
Before we begin, keep in mind that the material in this article is for amusement reasons only and should not be construed as such. It does not represent professional, medical, or healthcare advice or diagnosis, and should not be utilized as such.
So, now that we’ve got the basics out of the way, let’s look at the nutritional value of sardines.
The Nutritional Values of Sardines
Sardines are high in a variety of essential vitamins and minerals.
Editor’s note: At the time of publication, the health claims for the chemicals included in this article were registered as authorized on the EU Register.
You’ve probably heard that oily fish like sardines are excellent for you since they’re high in Omega-3 fatty acids.
But how much of each of these essential components does a plate of sardines contain? The following is a list of the most significant nutrients found in sardines, as provided by the United States Department of Agriculture.
We’ve picked this way of preparation for the list below since sardines are normally canned in oil.
It’s worth mentioning, however, that the figures may vary somewhat depending on the manner of preparation, such as whether you purchase fresh sardines or ones that have been canned in water.
Sardines canned in oil give the following nutrients in a 100g serving:
• 208 calories • 24.6g protein • 11.4g fat • 0g carbohydrate
Vitamins and minerals included in 100g of canned sardines:
• Iron: 2.92mg • Calcium: 382mg Phosphorus: 490mg Magnesium: 39mg Magnesium: 39mg Magnesium: 39mg Magnesium: 39mg Magnesium • 397mg potassium • Sodium: 307 milligrams • Zinc: 1.31 milligrams • 0.18mg copper • Selenium (52,7 g)
• Vitamin B6: 0.16mg • Vitamin B12: 8.94g • Vitamin D: 4.8g Riboflavin: 0.22mg Niacin: 5.24mg Vitamin B6: 0.16mg Vitamin B12: 8.94g Vitamin D: 4.8g • 75 milligrams of choline
• 509mg DHA • Omega-3 content total: 982mg
Sardines are nutrient rich and contain a considerable quantity of certain key vitamins and minerals, as you can see from the data above.
Sardines, in particular, are high in calcium, which is a vital mineral. Calcium contributes to proper muscular function, normal energy release, and the preservation of normal teeth and bones in the body, among other things.
Sardines also contain a significant quantity of potassium, which helps to maintain appropriate muscular function and blood pressure.
Sardines also include a little amount of iron, which is a vital mineral. Iron aids in the decrease of exhaustion and fatigue as well as the immune system’s regular functioning.
They also include a trace amount of zinc, a vital necessary vitamin. Zinc is necessary for appropriate serum testosterone levels, fertility, and reproduction, as well as adequate protein synthesis.
Sardines provide a good number of important vitamins as well. A 100g portion of canned sardines in oil, for example, contains approximately 9 micrograms of Vitamin B12 and 5.25 milligrams of Niacin. Vitamin B12 aids in the natural flow of energy as well as the decrease of exhaustion and fatigue.
They’re a good source of Choline as well. Choline is necessary for optimal fat metabolism as well as the preservation of normal liver function.
Sardines are a good source of Omega-3 fatty acids since they are an oily fish. Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA) are both found in sardines (EPA).
Sardines canned in oil provide 982mg of Omega-3 per 100g serving (DHA and EPA). DHA, in particular, is important for maintaining proper brain function and eyesight. Both DHA and EPA contribute to the heart’s regular function.
As you can see, sardines include a variety of vital vitamins, minerals, and other elements that play a significant role in maintaining excellent health.
Sardines that have been cooked (Photo: Adobe Stock)
Is there a lot of iron, potassium, and calcium in sardines?
Sardines are high in iron, potassium, and calcium, which are all necessary elements.
Sardines canned in oil contain 2.92mg of iron per 100g consumption. Men and women in the United Kingdom are advised to eat at least 8.7mg of iron per day, with women aged 19 to 50 receiving 14.8mg.
Potassium: A 100g portion of canned sardines in oil has 397mg of potassium in it. Adults aged 19 to 64 years old in the United Kingdom need roughly 3,500mg of potassium per day, according to the NHS.
Calcium: A 100g serving of canned sardines in oil has 382mg of calcium. Adults aged 19 to 64 in the United Kingdom are advised to ingest 700mg of calcium each day, which a 100g serving of sardines canned in oil delivers more than half of.
Is there a lot of protein, fat, and calories in sardines?
So, what about sardines’ protein and fat composition, as well as their overall calorie count?
A 100g portion of sardines canned in oil has roughly 208 calories, as illustrated above.
Sardines include a good quantity of protein in each dish – 24.6g in total.
Sardines canned in oil provide 11.4 grams of fat per 100 grams.
Sardines: Are They an Oily Fish?
Sardines are, indeed, an oily fish.
Oily fish may be part of a nutritious, well-balanced, and diversified diet. Long-chain omega-3 fatty acids, which are abundant in oily fish, play a crucial function in a variety of biological activities.
EPA and DHA (omega-3 fatty acids), for example, help the heart function normally. They also both help to keep blood pressure in a healthy range.
DHA is also important for maintaining good brain function and eyesight.
According to the NHS in the United Kingdom, a healthy, balanced diet should contain at least two meals of fish each week, one of which should be oily fish like sardines.
Are Sardines a Good Source of Mercury?
The possibility of excessive mercury concentration in seafood and fish in general is a prevalent worry.
In 2017, the US Food and Drug Administration released a study showing the mercury levels in several kinds of seafood and fish.
The mercury levels in sardines was determined to be 0.013 PPM on average.
This is in compared to canned tuna, which had a mercury content of 0.126 PPM on average, about ten times that of sardines.
With a total mercury content of 0.995 PPM, swordfish was discovered to have one of the highest mercury concentration means.
Among the other kinds of fish and seafood on the list, sardines had the seventh lowest mercury concentration mean. Scallops, clams, shrimp, and oysters are the only ones with lower PPM mercury concentrations.
What Is the Best Way to Eat Sardines?
Sardines are most famous for being served and preserved in oil cans.
They may also be purchased fresh and served in a variety of ways, such as roasting in the oven or grilling on the grill.
Sardines may be added to salads or served as a main course.
Is There Anything Else To Think About?
Keep in mind that the key to a healthy diet is to include a wide range of foods in your diet.
Before making any big dietary changes, it’s advisable to consult with a qualified medical or nutrition practitioner.
It’s also important to remember that sardines are rich in sodium (salt), so keep that in mind before eating them.
Finally, a few words on our final thoughts
So that concludes our in-depth examination of sardine nutrition.
Sardines are little oily fish that contain a variety of critical nutrients, including Omega-3 fatty acids, Calcium, and Potassium.
We’ve shown you how much vital vitamins like Vitamin B12 are in a serving of sardines, as well as how much protein, fat, and total calories are in a serving.
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The “mega sardines nutrition facts” is a nutritional supplement that can be found in the form of a capsule. The capsules contain the omega-3 fatty acids, which are essential for human health and well-being.
Frequently Asked Questions
How healthy are sardines?
A: Sardines are a healthy source of protein and omega 3 fatty acids.
Is it healthy to eat sardines every day?
A: Sardines are amazingly healthy for you, and not just because theyre delicious. Theyre low in fat but high in protein, omega-3s (which reduce inflammation), calcium and iron – good things!
Why are sardines a Superfood?
A: Sardines are rich in Omega 3 fatty acids and vitamin B12, which can help maintain a healthy heart. They contain other nutrients such as selenium and iodine that have been shown to reduce the risk of some cancers.
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