Health Benefits of Eating Sardines
Sardines are powerhouses of nutrition. Protein, omega-3s, calcium and iron—sardines are tasty and convenient sources of these and other vitamins and minerals.
Sardine Nutrition Facts
According to data from the USDA, 100 grams (3.5 ounces) of sardines provides 24.6 grams of protein, 11.4 grams of fat, 2.92 milligrams of iron and no carbohydrates or sugar. Plus, they’re a great source of omega-3s and other nutrients:
- Calories: 208
- Carbohydrates: 0
- Sugar: 0
- Protein: 24.6 g
- Iron: 2.92 mg
- Calcium: 382 mg
- Potassium: 397 mg
- Vitamin D: 4.8 µg
- Vitamin B-12: 8.94 µg
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, they are rich in omega-3 fatty acids, which experts say provide a host of health benefits (anchovies are a great choice here too).
Heart Health
The American Heart Association urges adults to consume fatty fish like sardines twice per week to boost heart health. Research shows the DHA and EPA omega-3s present in oily fish like sardines can reduce the risk of cardiovascular disease and help lower triglycerides without raising unhealthy cholesterol.
Brain Health
Omega-3s are crucial for healthy cognitive function. Studies show that certain types of omega-3s can improve symptoms of anxiety and depression, and some research indicates that fatty acids can help reduce cognitive decline in aging adults.
Reduction in Risk for Type 2 Diabetes
The American Diabetes Association includes oily fish rich in omega-3s on their list of superfoods that can help prevent complications from Type 2 diabetes. They suggest consuming two servings of the fish per week as good sources of unsaturated fats.
Sardines Are High in Protein
According to Harvard Medical School, adults should consume a minimum of 0.36 grams of protein per pound of body weight per day. But activity level, age and body type can affect the target amount of daily protein. The USDA has a calculating tool to determine how much protein you should eat per day based on your profile.
The Bottom Line
Eating sardines, whether fresh or canned in olive oil, incorporates 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. If you need ideas for preparing sardines, try our recipes.
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