1 can (3.75 oz) Sardines in Tomato Sauce contains approximately 90 calories. These delicious little fish are a great source of many important nutrients and offer several health benefits. In this article, we'll explore everything you need to know about sardines in tomato sauce.
Sardines are packed with essential vitamins and minerals, including vitamin B12, vitamin D, calcium, and omega-3 fatty acids. They are also low in fat and calories, making them a great addition to a healthy and well-balanced diet.
Additionally, sardines are a sustainable food source with a low environmental impact. Whether you're a fan of sardines or simply curious about their health benefits, keep reading to learn more about this nutritious fish.
Nutritional Facts
Sardines in tomato sauce are loaded with good-for-you nutrients. A typical can contains about 20 grams of protein, 2 grams of fiber, and several essential vitamins and minerals. Here are some of the key nutritional facts:
- 90 calories
- 4.5 grams of fat
- 430 milligrams of omega-3 fatty acids
- 15 grams of protein
- 11% of the daily value for calcium
- 20% of the daily value for vitamin D
Benefits of Sardines
Sardines offer a wide range of health benefits, including:
- Improving heart health: Sardines are rich in omega-3 fatty acids, which are essential for maintaining a healthy heart.
- Reducing inflammation: The anti-inflammatory properties of sardines can help reduce the risk of chronic diseases, such as arthritis and cancer.
- Boosting brain health: The omega-3s in sardines can also help improve cognitive function and reduce the risk of dementia and Alzheimer's disease.
- Supporting bone health: Sardines are an excellent source of calcium and vitamin D, which are crucial for maintaining strong bones and teeth.
Protein Content
Sardines are a fantastic source of protein, which is essential for building and repairing tissues in the body. A typical can of sardines in tomato sauce contains about 15 grams of protein, making it an ideal food choice for vegetarians and vegans who may struggle to get enough protein in their diet.
Healthy Fats
Sardines are an excellent source of healthy fats, including omega-3 fatty acids, which play a crucial role in many bodily functions. These fatty acids can help reduce inflammation, improve heart health, and promote brain function.
Low in Mercury
Compared to larger fish like tuna, sardines are low in mercury. This is because they are lower on the food chain and therefore accumulate fewer toxins in their tissues. Eating sardines in tomato sauce is a healthy and safe choice for people who want to avoid mercury in their diet.
Good for the Heart
Sardines in tomato sauce are a heart-healthy food choice due to their high levels of omega-3 fatty acids. These healthy fats can help reduce inflammation, lower triglyceride levels, and improve heart function.
Easy Meal Option
Sardines in tomato sauce are an easy and convenient meal option that can be enjoyed in a variety of ways. They can be eaten on their own as a snack or added to salads or pasta dishes for extra flavor and nutrition.
Sustainability
Sardines are a sustainable seafood choice due to their abundance and low environmental impact. They are caught using small, targeted fishing methods that avoid damaging the ocean floor and harming other marine wildlife.
Sardines vs Tuna
While both sardines and tuna are excellent sources of protein and healthy fats, there are some key differences between the two. For example, sardines are lower in mercury and have a higher calcium content, while tuna is typically more expensive and may contain more toxins due to their larger size and higher position on the food chain.
Sardines in Different Flavors
Sardines in tomato sauce are just one option when it comes to enjoying this nutritious fish. There are many different flavors and varieties to choose from, including sardines in olive oil, soybean oil, and mustard sauce.
"Sardines are an excellent source of omega-3 fatty acids, which help improve heart health, reduce inflammation, and boost brain function."
5 Frequently Asked Questions About Sardines in Tomato Sauce
1. Are Sardines in Tomato Sauce Healthy?
Yes, sardines in tomato sauce are a healthy food option. They are rich in omega-3 fatty acids, protein, vitamin D, and calcium. These nutrients can help promote heart health, bone health, and brain function.
2. How Can You Incorporate Sardines in Tomato Sauce in Your Diet?
Sardines in tomato sauce can be eaten straight out of the can or mixed with other ingredients to make a meal. They can be added to salads, pasta dishes, or sandwiches for a quick and easy meal.
3. Can You Eat the Bones in Sardines in Tomato Sauce?
Yes, you can eat the bones in sardines in tomato sauce. They are safe to consume and they provide additional calcium to your diet. However, some people may prefer to remove the bones before eating.
4. Are Sardines in Tomato Sauce Safe to Eat Every Day?
While sardines in tomato sauce are a healthy food option, it is recommended that you consume them in moderation. This is because they contain a small amount of mercury, which can be harmful in large amounts. It is generally safe to eat sardines in tomato sauce a few times a week.
5. How Should You Store Sardines in Tomato Sauce?
Sardines in tomato sauce should be stored in the refrigerator after opening. They can be kept in an airtight container for up to 2-3 days. If you want to store them for longer, you can freeze them for up to 3 months.