Sardines: A Nutritional Powerhouse in a Tiny Package
Sardines are one of the most nutrient-dense foods on the planet. Packed with protein, healthy fats, and essential vitamins and minerals, they offer an affordable and sustainable way to boost your health.
✅ Serving Size: 100 grams (about one small can, drained)
🔹 Macronutrients:
Calories: 208
Protein: 25 g
Fat: 11.5 g
Saturated Fat: 1.5 g
Monounsaturated Fat: 5.1 g
Polyunsaturated Fat: 3.5 g
Carbohydrates: 0 g
Fiber: 0 g
Sugars: 0 g
🔹 Key Healthy Fats (Omega-3s):
EPA + DHA: ~1,000–2,000 mg
These omega-3s support heart, brain, and joint health and reduce inflammation.
🔹 Vitamins:
Vitamin B12: 370% DV – critical for brain and nerve health
Vitamin D: 68% DV – supports immunity, mood, and bone strength
Niacin (B3): 28% DV – supports metabolism and energy
Riboflavin (B2): 18% DV
Vitamin B6: 13% DV
Vitamin E: 7% DV
Folate (B9): 3% DV
Vitamin A and K: small amounts
🔹 Minerals:
Calcium: 38% DV – especially if you eat the bones
Iron: 16% DV – helps carry oxygen in the blood
Phosphorus: 49% DV – essential for bones and teeth
Magnesium: 10% DV – supports muscle and nerve function
Potassium: 11% DV – helps regulate blood pressure
Zinc: 12% DV – immune system support
Selenium: 95% DV – powerful antioxidant protection
Iodine: ~23% DV – supports thyroid health
⚖️ Health Benefits at a Glance:
Excellent source of lean protein
Rich in anti-inflammatory omega-3s
Supports bone, brain, and heart health
Boosts immunity and energy levels
Naturally low in mercury compared to larger fish
🧂 Tips:
Choose sardines in olive oil for extra flavor and healthy fats
Rinse if you want to reduce sodium content
Great in salads, on toast, or straight from the can
🌱 Sustainable Choice:
Sardines reproduce quickly and are generally fished in ways that are environmentally friendly — making them a top pick for both your health and the planet.
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