Sardines are small, oily salt-water fish that have soft bones. Eating canned sardines is a relatively simple way to boost your intake of protein, omega-3 fatty acids, vitamin B12 and other nutrients. Because sardines sit near the bottom of the saltwater food chain, eating only plankton, there are fewer concerns about levels of mercury and other heavy metals than there are with some other types of fish.
Calories, Fat and Cholesterol
According to the Department of Agriculture, one can of sardines packed in oil contains 191 calories and 11 g of fat. Fortunately, most of this fat is polyunsaturated or monounsaturated rather than saturated. Sardines are one of the best sources of certain heart-healthy omega-3 fatty acids. Sardines are, however, high in cholesterol, with 44 percent of your recommended daily value of cholesterol in each can.
Protein and Carbohydrates
If you're looking for a high-protein, low-carbohydrate addition to your diet, canned sardines are a good choice. Each can of sardines packed in oil delivers a full 23 g of protein--45 percent of your recommended daily value. That same can of sardines contains no carbohydrates or dietary fiber.
Vitamins
Sardines are excellent sources of certain essential vitamins. From just one can of sardines, you can get 63 percent of your daily value of vitamin D and 137 percent of your recommended daily value of vitamin B12. Sardines also boast 24 percent of your recommended daily value of niacin, 12 percent of riboflavin, 9 percent of vitamin E, 8 percent of vitamin B6 and 6 percent of pantothenic acid.
Minerals
Sardines are also great sources of many minerals the body needs. One can of sardines packed in oil contains 69 percent of the selenium you need in a day. That same can contains 45 percent of your recommended daily value of phosphorus, 35 percent of calcium, 15 percent of iron and 10 percent of potassium. Canned sardines are also relatively high in sodium, however, with 19 percent of your recommended daily value.
Preparation
Canned sardines packed in oil are ready to eat: Just rinse them in water to remove the oil. To add flavor to these small saltwater fish, you can sprinkle them with lemon juice, balsamic vinegar, olive oil, tomatoes, onion, olives or fresh herbs such as rosemary or basil. Store your cans of sardines in a cool, dry place until you're ready to use them.
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