What Are The Healthiest Sardines?

The 2010 dietary guidelines from the U.S. Department of Agriculture recommend you eat at least 8 oz. of seafood a week. Seafood is a good source of protein and low in unhealthy saturated fat. In addition, fish like sardines are rich in the essential omega-3 fatty acids, which can help reduce inflammation and lower blood pressure and blood cholesterol levels. While both Atlantic and Pacific sardines make a healthy addition to your diet, the Atlantic sardine may be the healthier choice.

Atlantic Sardines

The term sardine actually refers to any one of a number of small fish. The Atlantic sardine, also known as herring, is found in the Atlantic Ocean. Atlantic sardines are a good source of omega-3 fatty acids, selenium and protein. A 100-g serving, about 3.5 oz., contains 158 calories, 9 g total fat, 2 g saturated fat, 0 g carbohydrate, 18 g protein, 36.5 mcg selenium and 90 mg sodium. A 100-g serving also contains 1,000 to 1,400 mg of EPA + DHA. It is recommended you get 1,750 mg of eicopentaeoic acid + docosapentaenoic acid, or EPA + DHA, each week to meet your omega-3 fatty acid needs.

Pacific Sardines

Pacific sardines are found in the Pacific Ocean. Like Atlantic sardines, Pacific sardines are a good source of protein, selenium and omega-3 fatty acids. A 100-g serving of Pacific sardines contains 217 calories, 12 g total fat, 3 g saturated fat, 24 g protein, 52 mcg selenium and 918 mg sodium. The same size serving of Pacific sardines also contains 1,000 to 1,400 mg of EPA + DHA.

Atlantic Versus Pacific Sardines

While both Atlantic and Pacific sardines are good sources of protein and healthy fats, the Atlantic sardine may be the healthier choice. The Atlantic sardine is significantly lower in calories, saving you nearly 60 calories in a 100-g serving. But while calories are important, it is the sodium content that really separates the two types of sardines. High intakes of sodium increase your risk of high blood pressure. One serving of the Pacific sardines provides 38 percent of your daily value for sodium, while the Atlantic sardines give you only 4 percent.

Canned Sardines

Sardines are typically purchased as a canned fish. You can find sardines packed in water, oil or tomato or mustard sauce. If calories are a concern, select the sardines canned in water. Sardines in oil are usually packed in either olive or soy oil, which are healthy oils rich in monounsaturated and polyunsaturated fats. Fish packed in sauces can be high in sodium. Read food labels to help select the variety that will fit best into your meal plan.