Nutritional Benefits

Sardines are highly nutritious fish known for their dense nutrient profile. Here are the key nutritional values of sardines: Protein: Sardines are an excellent source of high-quality protein, providing about 25 grams of protein per 3.5-ounce (100-gram) serving. Protein is essential for muscle repair, growth, and overall bodily functions. Omega-3 Fatty Acids: They are rich in omega-3 fatty acids (EPA and DHA), which support heart health by reducing inflammation, lowering triglycerides, and improving cholesterol levels. Omega-3s also benefit brain function and eye health. Vitamins: Vitamin D: Sardines are a great source of vitamin D, which is crucial for bone health and immune function. Vitamin B12: Important for nerve function, red blood cell formation, and DNA synthesis. Niacin (Vitamin B3): Supports metabolism and skin health. Minerals: Calcium: Sardines are an excellent source of calcium, particularly when eaten with their bones, supporting strong bones and teeth. Iron: Essential for oxygen transport in the blood and energy production. Selenium: Acts as an antioxidant, helping to protect cells from damage. Fat Content: Healthy Fats: Sardines contain healthy unsaturated fats, including omega-3s. They have relatively low saturated fat content. Calories: A 3.5-ounce (100-gram) serving of sardines typically contains around 200-250 calories, depending on the preparation method. Cholesterol: Sardines contain cholesterol, but their omega-3 fatty acids contribute to heart health and can help balance cholesterol levels. Sardines are often enjoyed in various forms, including fresh, canned, or smoked, and offer a nutrient-dense option for a balanced diet.