Sardines, also known as pilchards, are so named because large schools of these fish once populated the waters around Sardinia, Italy. Tins of sardines may come to mind when you picture this small fish -- they are primarily sold this way, although you may also occasionally find them for sale as fresh fish in specialty markets. These saltwater fish have soft, edible bones. Consuming the bones along with the flesh adds to the rich nutritional value of sardines.
Calories
A 3.75-oz. serving of sardines with their bones -- canned in oil but drained -- contains 191.4 calories, according to the CalorieLab website. If you follow a 2,000-calorie diet, this comprises 9.5 percent of the calories you may include in your daily meal plan. A typical meal ranges from 300 to 600 calories. Be sure to pair sardines with a vegetable for a balanced meal.
Macronutrients
The macronutrients in your meal plan -- carbohydrates, fat and protein -- serve as the energy your body requires to power it through the day. A 3.75-oz. portion of sardines contains 0 g of carbohydrates but packs a wallop in terms of protein. Each serving provides you with 22.7 g, or 40.5 to 49.3 percent of the amount you should consume daily. Sardines do contain quite a bit of fat -- 10.5 g -- but most of it is the healthy variety of fat. Only 1.4 g of this fat is saturated fats, the type that can clog your arteries and lead to heart disease. Limit your intake of saturated fat to no more than 15 g per day.
Minerals
Including sardines in your diet is an excellent way to meet your daily selenium requirements -- each 3.75-oz. serving contains nearly 70 percent of the amount you need each day. Selenium is a trace essential mineral, meaning you need only small amounts of it in your diet, but it plays a critical role in helping your body function. This mineral helps make antioxidants that prevent cellular damage from free radicals, and may influence your risk of developing heart disease and some types of cancer. A serving of sardines also provides you with 45.1 percent of the daily recommended intake of phosphorus, as well as 35.1 percent of the calcium you need each day -- primarily from the bones of the fish -- and 14.9 percent of the iron your body requires daily.
Vitamins
Your metabolism will thank you for eating sardines -- a 3.75-oz. serving contains 137.1 percent of the vitamin B-12 you need in a single day. This vitamin influences metabolism and helps maintain your nervous system. Your body has the ability to store vitamin B-12 for several years, so a deficiency is rare; however, if you do experience a lack of vitamin B-12, it may result in a type of anemia. Sardines also serve as a rich source of vitamin D. A serving provides you with 62.6 percent of the daily recommended intake of this vitamin, as well as 24.1 percent of the vitamin B-3 your body needs each day.
Benefits
Because sardines are a fatty fish, you can consume this fish to get omega-3 fatty acids in your daily meal plan. Your body does not manufacture this essential fatty acid, so eating foods that contain it is vitally important. Omega-3 fatty acids decrease inflammation, making them useful for fighting arthritis, and may also decrease your risk of developing heart disease and cancer. A lack of omega-3 fatty acids may result in fatigue, dry skin, depression and poor circulation.
Considerations
Despite the benefits of including sardines in your diet, there are a few drawbacks. A 3.75-oz. serving contains 464.4 mg of sodium. If you monitor your diet for sodium intake, watch the amount of salt you eat -- the American Heart Association recommends consuming no more than 1,500 mg of sodium per day. This portion of sardines also contains nearly half the cholesterol you should consume in a day --130.6 mg. Consuming too much cholesterol can cause blockages to form in your arteries.
References
- CalorieLab: Fish, sardine, Atlantic, canned in oil, drained solids with bone
- The Diet Channel: Calories: What's an ideal daily intake?
- McKinley Health Center: Macronutrients: the Importance of Carbohydrate, Protein, and Fat
- Institute of Medicine: Dietary Reference Intakes
- MayoClinic.com: Healthy diet: End the guesswork with these nutrition guidelines
- MedlinePlus: Selenium in diet
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