If you're searching for a quick and nutritious meal, consider trying 1 can (125 g) of sardines in tomato sauce. With only 210 calories per serving, it's an excellent source of protein and healthy fats.

Sardines in tomato sauce are also a good source of omega-3 fatty acids, vitamins B12 and D, and minerals like calcium and selenium. Plus, they're convenient, affordable and flavorful.

In this article, we'll take a closer look at the nutritional benefits of eating sardines in tomato sauce, ideal serving sizes and storage tips, and some recipe ideas to help you incorporate this food into your diet.

Calories in Sardines in Tomato Sauce

One can (125 g) of sardines in tomato sauce contains approximately 210 calories. This makes it a relatively low-calorie source of protein that's great for a quick meal or snack. However, it's important to be mindful of portion sizes if you're watching your overall calorie intake.

Fat Content in Sardines in Tomato Sauce

A can of sardines in tomato sauce contains around 13g of fat, with just under 10% of this being saturated fat. However, the majority of the fat in sardines is unsaturated fat, which has been linked to a variety of health benefits including improved heart health and a reduced risk of chronic diseases.

Protein in Sardines in Tomato Sauce

One can of sardines in tomato sauce contains approximately 22g of protein, making it an excellent source of this essential nutrient. Protein is crucial for building and repairing tissues, supporting immune function, and maintaining healthy skin, hair, and nails.

Sodium in Sardines in Tomato Sauce

Sardines in tomato sauce can be a high-sodium food, with one can containing around 500mg of sodium. If you're watching your salt intake, consider choosing low-sodium varieties or using sardines in smaller amounts as a flavorful addition to meals.

Carbohydrates in Sardines in Tomato Sauce

Sardines in tomato sauce are a low-carbohydrate food, with one can containing only around 2g of carbs. This makes them a great option for people following a low-carb or ketogenic diet.

Benefits of Eating Sardines in Tomato Sauce

Sardines in tomato sauce are a nutritious food with a variety of potential health benefits, including: - Improving heart health: The omega-3 fatty acids in sardines can help reduce inflammation, lower triglycerides, and support healthy blood pressure levels. - Supporting bone health: Sardines are a good source of vitamin D and calcium, which are important for strong bones and teeth.

Ingredients in Sardines in Tomato Sauce

The ingredients in canned sardines in tomato sauce can vary depending on the brand and recipe, but typically include: - Sardines (usually skinless and boneless) - Tomato sauce (usually made with tomatoes, oil, vinegar, and spices like garlic and onion).

Sardines in Tomato Sauce Serving Size

One can of sardines in tomato sauce typically contains one serving, weighing around 125 g. However, the appropriate serving size for individual needs may vary based on factors like age, gender, activity level, and dietary preferences. Consult with a healthcare provider or registered dietitian if you have questions about appropriate portion sizes for your needs.

Sardines in Tomato Sauce Storage Tips

Canned sardines in tomato sauce can be stored at room temperature until opened, but once opened, they should be refrigerated and consumed within a few days. Be sure to keep them in airtight containers and avoid cross-contamination with other foods to reduce the risk of foodborne illness.

Sardines in Tomato Sauce Recipe Ideas

Sardines in tomato sauce can be used in a variety of delicious and healthy meals, such as: - Tuna or sardine salad: Mix canned sardines with some leafy greens, chopped veggies, and a homemade vinaigrette for a satisfying and protein-packed salad. - Sardine pasta sauce: Use blended or mashed canned sardines in tomato sauce as a flavorful sauce for whole-grain pasta or zucchini noodles.