Are Sardines A Good Source Of Calcium?

Tiny fish packed with even tinier bones don't usually make for good eating. But in the case of sardines, the bones are edible and either unnoticeable or mildly crunchy. Their strong odor and taste isn't for everyone, but true aficionados eat them straight from the can, sometimes not even bothering with crackers. Along with the convenience canned sardines offer, this seafood also provides healthy nutrients including calcium.

Calcium Content

A 3.7 oz. tin of sardines contains 351 mg calcium. For adults under 50, the serving represents 35 percent of the daily value (DV) for calcium. The serving provides almost 30 percent of the DV for adults 50 and over. Children would receive about 43 percent of their DV for calcium from a can of sardines, while teens would achieve 27 percent of their DV.

Related Benefits

Sardines contain vitamins and minerals that are useful in helping your body absorb calcium. A can of sardines provides 178 IU of vitamin D, or almost 90 percent of the DV for children and adults, and 30 to 45 percent of the DV for adults over 50. It also provides all the phosphorus young children need, about one-half of the amount adults need, and more than one-third the amount needed by teens and preteens.

Significance

Calcium is crucial for developing strong bones and teeth in fetuses and growing children, and for bone and dental health in adults. The vital mineral also helps promote the healthy function of all your body's major systems. Adults need calcium to prevent osteoporosis. The mineral may also help reduce the severity of premenstrual syndrome and regulate blood pressure and cholesterol levels.

Other Benefits

Sardines represent a lean protein source low in saturated fats. One can packed in oil with bones contains only 190 calories. Sardines provide omega-3 fatty acids, which the USDA suggests eating several times a week. Sardines also contain vitamins B-2, B-3, B-12 and D, as well as high amounts of iron, phosphorus and selenium.

Serving Ideas

Canned sardines don't require further cooking or processing. If you eat them as a snack, drain them of the liquid in which they were packed before placing them on crackers. Chop the drained sardines to include them in salads and seafood stews. If desired, toss them in a light tomato-based pasta sauce without first draining them. You may also broil or grill sardines. Drain them and put them on skewers or in a special, tight-weaved basket before grilling.