Canned Sardines — Nutrients, Health Benefits, And Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 208 kcal
Nutrition per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 0 g | - |
Fiber | 0 g | - |
Sugars | 0 g | - |
Glycemic Index | 0 | - |
Protein | 25 g | 50% |
Sodium | 505 mg | 21.96% |
Total Fat | 12 g | 15.38% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
25 g
💪 High Protein Content
Key takeaways
Health benefits
- High in omega-3 fatty acids, supporting heart health, reducing inflammation, and improving brain function.
- Rich in protein, essential for muscle growth and repair.
- Contains essential vitamins and minerals such as Vitamin D, B12, calcium, and selenium, which support overall health and well-being.
- Supports bone health due to its high calcium content.
Health risks
- High sodium content especially in varieties packed in brine or oil, which can contribute to hypertension and increased cardiovascular risks.
- Mercury content while generally lower than in larger fish, there is still a risk of mercury exposure with frequent consumption.
- Potential for BPA exposure from the lining of some cans, which has been linked to potential health risks such as hormonal imbalances.
- Risk of contamination with harmful bacteria or toxins if the can is damaged or improperly processed.
How to choose canned sardines
For canned sardines, it's essential to choose those preserved in olive oil or water to best maintain their natural flavor and texture. The sardines should be whole and have a shiny, silvery look. Check for detailed information about the fish's origin and the oil type on the label.
Avoid sardines that seem mashed or are overly soft. Prime canned sardines should be firm, offering a mild flavor that isn't excessively fishy.
How to store canned sardines
Store unopened canned sardines in a cool, dry place to maintain their quality. After opening, transfer the sardines to a sealable glass or plastic container and refrigerate. They can last up to three days when stored properly.
Keeping sardines in the original can after opening can result in an unpleasant taste. Use a non-metallic container to preserve their flavor. Seal the container tightly to keep the sardines fresh and prevent odors from spreading. Clean utensils are essential to avoid contamination.
✅ Extra Tip
How long do they last?
Canned sardines can last for 1-2 years when stored in a cool, dark place. Once opened, they should be refrigerated and used within 3-4 days. Ensure they are kept in an airtight container after opening.
What to do with leftovers?
Leftover canned sardines can be used in a variety of dishes. Mash them and spread on toast or crackers with a squeeze of lemon for a quick snack. Sardines are also great in salads, where they add a rich, umami flavor and extra protein.
Use canned sardines in pasta dishes, where they can be tossed with olive oil, garlic, and herbs for a simple yet satisfying meal. They can also be added to a pizza or flatbread as a savory topping. If you have a lot of sardines, consider making a batch of fish cakes or blending them into a spread with cream cheese and herbs for a tasty dip. Canned sardines can also be mixed into a rice dish or used in a sandwich with greens and pickles. For a Mediterranean twist, toss sardines into a grain salad with quinoa, olives, and tomatoes.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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canned sardines
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