Pacific sardines are a small, coastal fish found only in the Pacific ocean. Once in danger of extinction, their population is now thriving once again. Full grown, they usually about 9 in. long but can grow up to 1.25 ft. feet long. Pacific sardines are rich in protein, vitamins and minerals. In the U.S., Pacific sardines are normally consumed fresh or canned; canned varieties come packaged in either oil or water. Choose canned water-packed sardines over the oil-packed variety to avoid excess dietary fat.
Calories and Fat
Boneless, skinless Pacific sardines packaged in water contain 217 calories per 100 g serving. One serving has 12 g total fat, with only about 3 g saturated fat and 9 g unsaturated fats. Sardines are rather high in cholesterol, providing 82 mg per serving.
Protein and Carbohydrates
Pacific sardines are packed with protein, providing almost 25 g per 100 g serving. Protein is a crucial nutrient for muscular cell growth and many biological processes. Sardines have no carbohydrates, making them an excellent choice for those limiting carbohydrates to treat diabetes or to reach other dietary goals. Because Pacific sardines contain no carbohydrates, they also contain no fiber or sugar.
Vitamins and Minerals
Sardines are a great source of selenium, vitamin B12, calcium, niacin and phosphorus. Calcium and phosphorus are important for bone and teeth health. About 85 percent of the body's phosphorus is stored in the bones and teeth. Selenium is important for immune health and B12 is an essential nutrient for older adults, who lose some of their ability to absorb the vitamin with age. If you are watching your sodium, check the label; sardines have about 900 mg sodium, which is high, but some brands are lower than others, so do your research. Excess sodium intake is linked to an increase in blood pressure.
Uses
Pacific sardines are a great alternative to other canned fish like tuna. They can be mixed with olive oil, salt, pepper and your favorite herbs to create a tasty filling for sandwiches, wraps and salads. Or, go the traditional route and mix with low-fat mayonnaise, celery, onion and lemon juice. Sardines pair beautifully with pasta and homemade sauces because they tend to break apart when cooked. Their flavors incorporate into the dish, creating great flavor.
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