Sardines are widely touted as a calcium-rich fish, but they also have plenty of other nutrients that give them health benefits above and beyond improving your bones. When canned, sardines have a long shelf-life and can be stored at room temperature until opened. The strong taste of sardines can be off-putting to some, but these nutrient-dense fish are worth a try.
Basic Nutrition
One 3.75 oz can of sardines, drained after being packed in oil and weighing about 95 g, contains 191 calories. There are 10.53 g of fat per can of sardines. Sardines supply 22.65 g of protein, including all of the essential amino acids, making it an excellent protein source. Sardines contain no carbohydrates or fiber. There is 465 mg of sodium per can, almost 20 percent of the daily recommendation. A can of sardines has 131 mg of cholesterol.
Omega-3 Fats
Sardines are an excellent source of omega-3 fatty acids, a type of polyunsaturated fat. Omega-3 fatty acids are essential fats that must be consumed through the diet, since the body cannot manufacture them. They are linked to an array of health benefits, including improved brain function, joint pain relief and the prevention of cancer and heart disease. Omega-3 fats may also be important for lowering blood cholesterol levels. In particular, sardines contain 468 mg of DHA and 435 mg of EPA, two healthy omega-3 fats, per can.
Minerals
Because sardines contain the bones of the fish, they are high in calcium, an important mineral for bone health. One can contains 351 mg of calcium, 35 percent of the daily recommendation. A can of sardines also contains 69 percent of the daily value of the trace mineral selenium, 48.5 mcg. Selenium aids in immune function and thyroid activity and also acts as an antioxidant. Sardines also contain high levels of phosphorus, potassium, iron, zinc, copper and manganese.
Vitamins
A can of sardines has 8.22 mcg of vitamin B-12, 137 percent of the daily value. Vitamin B-12 aids in DNA synthesis, the formation of red blood cells and brain activity. Sardines are also a good source of vitamin D, riboflavin and niacin and contain small amounts of pantothenic acid, thiamin, folate and vitamins A, E, K and B-6.
Mercury
Unlike many larger cold-water fish, sardines are low in mercury, a toxic chemical found in many different types of seafood. Wild-caught Pacific sardines are among the best choices for mercury-free seafood, although all sardine varieties are low in mercury, explains New Seasons Market.
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