Sardines, which came originally from the Mediterranean island of Sardinia, include a variety of small, fatty fish related to herring. Sardines are high in protein and are a concentrated source of heart-healthy omega-3 fatty acids and monounsaturated fats. Sardines in the U.S. are most commonly found canned in oil or tomato sauce. According to the USDA National Nutrient Database, which provides a full nutrient profile, a 3 oz. serving of sardines has 177 calories.
Protein
Protein is necessary in your diet to provide your body with the materials it needs to make new cells and repair old ones. Sardines provide complete protein, meaning it has all nine essential amino acids. A 3-oz. serving of sardines has 20.9 g of protein. Women need 46 g of protein daily while men need 56 g, according to the Institute of Medicine.
Fat
Sardines are rich in heart-healthy monounsaturated and omega-3 fats. The American Heart Association recommends consuming two servings of fish such as sardines per week to reduce your risk of heart disease. A 3-oz. serving of sardines has 9.74 g of total fat, 3.3 g of monounsaturated fat and 0.83 g of omega-3 fats.
Calcium
Calcium is essential for healthy teeth and bones as well as for nerve impulse transmission and muscle contraction. A 3-oz. serving of sardines has 325 mg of calcium. The daily amount of calcium recommended for adults by the Institute of Medicine is 1,000 mg.
Vitamin D
Sardines are a source of vitamin D, a fat-soluble vitamin found naturally in few foods. Vitamin D is responsible for maintaining normal blood levels of calcium and phosphorus and plays an important role in immune system regulation. A 3-oz. serving of sardines provides 164 IU of vitamin D. The Institute of Medicine recommends 400 IU of vitamin D daily for adults.
Vitamin B12
Vitamin B12 is a water-soluble vitamin necessary for maintenance of your central nervous system and for production of new red blood cells. Three ounces of sardines contains 7.6 mcg of vitamin B12. The Institute of Medicine recommends adults consume 2.4 mcg of vitamin B12 daily.
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