Atlantic Sardines in Oil (Canned, Drained, Solid with Bone)
Introduction
Atlantic sardines, widely regarded as a nutrient-dense seafood option, are packed with essential vitamins and minerals. These small fish are typically canned in oil to preserve their natural flavor and texture, making them a convenient addition to your pantry. Rich in protein, healthy fats, and key micronutrients such as calcium, iron, and vitamin B12, sardines offer a variety of health benefits. Whether enjoyed on their own or incorporated into a dish, they are a versatile ingredient that can elevate your culinary creations while supporting a balanced diet.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 208 kcal |
| Protein | 24.62 g |
| Fat | 11.45 g |
| Saturated Fats | 1.528 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 382 mg |
| Iron | 2.92 mg |
| Magnesium | 39 mg |
| Phosphorus | 490 mg |
| Potassium | 397 mg |
| Sodium | 307 mg |
| Zinc | 1.31 mg |
| Copper | 0.186 mcg |
| Manganese | 0.108 mg |
| Selenium | 52.7 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.08 mg |
| Riboflavin (Vitamin B2) | 0.227 mg |
| Niacin (Vitamin B3) | 5.245 mg |
| Vitamin B6 | 0.167 mg |
| Folate | 10 mcg |
| Vitamin B12 | 8.94 mcg |
| Vitamin A | 32 mcg |
| Vitamin E | 2.04 mg |
| Vitamin D2 | 4.8 mcg |
Allergen Information
This product contains fish, specifically sardines. As sardines are part of the fish family, individuals with fish allergies should avoid this product. There are no other common allergens (such as nuts, dairy, gluten, or soy) present in this canned product, but it’s always a good idea to check the label for any additional ingredients or additives.
Dietary Preferences
- High in Protein: Sardines are an excellent source of protein, making them ideal for those following high-protein diets such as the ketogenic diet, paleo diet, or bodybuilders looking to increase muscle mass.
- Rich in Healthy Fats: These sardines are a great source of omega-3 fatty acids, which are beneficial for heart health, brain function, and reducing inflammation.
- Low in Carbohydrates: Sardines contain 0g of carbohydrates, making them suitable for low-carb diets like keto or Atkins.
- Gluten-Free: There are no gluten-containing ingredients in this product, making it safe for individuals with celiac disease or those following a gluten-free diet.
- Dairy-Free: There are no dairy ingredients in this canned fish, making it a good option for those with lactose intolerance or following a dairy-free lifestyle.
- Paleo-Friendly: As a natural, whole food, sardines fit well into the paleo diet, which encourages the consumption of foods similar to what our prehistoric ancestors ate.
Advice on Consumption
Sardines in oil can be enjoyed in a variety of ways. Due to their small size and soft bones, they provide an excellent source of calcium, especially when eaten with the bones, which are soft and edible. The oil in which they are packed also contains healthy fats that can contribute to a balanced diet. These sardines are ideal for quick meals like salads, sandwiches, or pasta dishes, or they can be served on crackers as an easy snack.
The high protein content makes sardines a great addition to post-workout meals, providing essential amino acids that aid in muscle recovery and growth. They also serve as an excellent source of vitamin B12, which supports nerve function and the production of red blood cells.
Nutritional Benefits
Sardines are a true powerhouse of nutrition. They offer a rich source of omega-3 fatty acids, which are crucial for cardiovascular health. These healthy fats help lower cholesterol levels, reduce blood pressure, and improve overall heart function. In addition, the vitamin D content in sardines supports bone health by improving calcium absorption.
The high calcium content makes them an excellent choice for those looking to maintain or improve bone density, especially for people who may not consume dairy products. Sardines are also loaded with iron, which plays an important role in transporting oxygen in the blood, preventing iron-deficiency anemia.
Conclusion
Atlantic sardines in oil are an outstanding source of protein, healthy fats, and essential vitamins and minerals. They are a versatile, nutrient-packed option that can be easily incorporated into a wide range of dishes. Whether youβre preparing a quick meal or looking for a flavorful snack, these sardines provide numerous health benefits, from supporting heart health to boosting bone strength. With their rich nutritional profile and convenient preparation, they are an excellent addition to any healthy diet.
