Although many high-protein foods require refrigeration or preparation, which makes them less than convenient for travel, canned sardines can be a smart option for boosting your protein intake while out of the house. Canned sardines packed in water provide a rich source of protein and unsaturated fat, which can make them a nutritious addition to your daily diet.
Calories
Canned sardines in water are moderately calorie-dense, as a 3.75-ounce can contains 160 calories. That amount constitutes 8 percent of the daily recommended calorie intake of 2,000 and is higher in calories than other types of canned fish. A 3.75-ounce can of tuna, for example, contains 113 calories.
Protein
Canned sardines in water are a good source of protein. Each 3.75-ounce can of tuna contains 19 grams of protein, which is more than three times the amount in an egg. Protein is vital for your health, as it provides amino acids, the building blocks of your cells and tissues.
Fat
Water-packed sardines are high in fat, as each 3.75-ounce can contains 8 grams of total fat. Of this fat, just 2 grams comes from saturated fat, with 6 grams of unsaturated fat. Unsaturated fats -- which are classified as monounsaturated and polyunsaturated based on their cellular structure -- can help reduce your risk of heart disease.
Carbohydrates
Sardines canned in water do not contain any carbohydrates, which can make them appropriate for low-carbohydrate diets. Such diets are typically high in fat, another feature that makes sardines suitable for such plans.
Cholesterol
A drawback of sardines packed in water is that they are high in cholesterol. A 3.75-ounce can of the fish contains 100 milligrams of cholesterol, which is one-third of the daily limit suggested by the American Heart Association. Consuming too much cholesterol on a regular basis may increase your risk of heart disease.
Sodium
Sardines packed in water are moderately high in sodium. Each 3.75-ounce can contains 270 milligrams, which is 12 percent of the daily suggested intake of this mineral. Sodium is essential for your health because it helps balance levels of fluid in your body, but consuming too much sodium may increase your risk of high blood pressure.
References
- MyFitnessPal: Calories in Bumble Bee Sardines In Water
- LIVESTRONG.COM MyPlate: Calories in Canned Tuna (Bumble Bee)
- LIVESTRONG.COM MyPlate: Calories in Egg
- Mayo Clinic; Dietary Fats: Know Which Types to Choose; February 2011
- American Heart Association; Knowing Your Fats; September 2010
- Mayo Clinic; Sodium: How to Tame Your Salt Habit Now; March 2011
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