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Canned Sardines — Nutrients, Health Benefits, And Shopping Tips

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Listonic Team

September 4, 2024

Canned sardines are an excellent, budget-friendly source of protein and omega-3s. Learn how to select the best sardines and discover versatile ways to enjoy them.
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Nutrients

Check the detailed nutritional values of canned sardines, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 208 kcal

Nutrition per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein25 g50%
Sodium505 mg21.96%
Total Fat12 g15.38%

*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.

Among other things, here's what makes canned sardines stand out:

25 g

💪 High Protein Content

Key takeaways

😋
Sardines are one of the most nutrient-rich fish, high in omega-3 fatty acids.
📦
Store unopened cans of sardines in a cool, dry place. Once opened, transfer to an airtight container, refrigerate, and use within three to four days.

Health benefits

Uncover how canned sardines can be a protein-packed addition to your diet, promoting heart health and balanced nutrition.
  • 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

Discover the health risks and concerns associated with canned sardines.
  • 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.
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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 choose canned sardines
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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

For added flavor and preservation, consider storing the sardines in olive oil or a marinade when transferring them to the container before refrigerating.

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

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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