Why Sardines? At around $1USD why wouldn't you!?

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.