If you're looking for a healthy source of protein, canned sardines in water may be worth considering. One can of drained boneless, skinless sardines (70g) contains about 130 calories.
Sardines also provide a variety of nutrients. They are an excellent source of protein, as well as vitamin D and calcium, which are important for bone health. In addition, sardines are a good source of omega-3 fatty acids, which are beneficial for heart health.
However, canned sardines can also be high in sodium. It's important to check the label and choose a low-sodium option if you're watching your sodium intake.
Calories in 1 Can Drained Boneless & Skinless Sardines
As mentioned earlier, one can of drained boneless, skinless sardines in water (70g) contains about 130 calories. This makes canned sardines a good option for a low-calorie snack or meal.
Protein Content in 1 Can Drained Sardines
A 70g can of drained boneless, skinless sardines in water contains about 23g of protein. This makes sardines an excellent source of protein, especially for those following a plant-based diet.
Fats in 1 Can Drained Boneless & Skinless Sardines in Water
One can of drained boneless, skinless sardines in water contains about 7g of fat, including 1.5g of saturated fat. However, sardines are also a good source of heart-healthy omega-3 fatty acids.
Vitamins and Minerals in 1 Can Drained Sardines in Water
In addition to protein and healthy fats, sardines are a good source of several important vitamins and minerals. One can of drained boneless, skinless sardines in water contains about 23% of the daily recommended intake of vitamin D, 20% of calcium, 4% of iron, and 4% of potassium.
Sodium Content in 1 Can Drained Sardines in Water
One downside of canned sardines is that they can be high in sodium. One can of drained boneless, skinless sardines in water contains about 200mg of sodium, which is about 9% of the recommended daily intake.
Omega-3 Fatty Acid in 1 Can Drained Sardines in Water
Sardines are a good source of omega-3 fatty acids, which are important for heart health. One can of drained boneless, skinless sardines in water contains about 1.2g of omega-3 fatty acids, including EPA and DHA.
Sardine as a Source of Protein
Sardines are a great source of protein, containing all the essential amino acids your body needs to build and repair muscle tissue. Protein is also important for a healthy immune system and can help keep you feeling full and satisfied.
Sardine as a Source of Vitamin D
Sardines are also an excellent source of vitamin D, which is important for bone health, immune function, and overall health. Vitamin D is a nutrient that many people are deficient in, so adding sardines to your diet can be a simple way to boost your intake.
Sardine as a Source of Calcium
Calcium is another important nutrient found in sardines. Calcium is essential for strong bones and teeth, as well as for nerve and muscle function. One can of drained boneless, skinless sardines in water contains about 200mg of calcium, which is about 20% of the recommended daily intake.
Fishing and Sardine Production
Sardines are a popular fish, and they are typically caught using purse seine nets. These type of nets can be harmful to other marine life, so it's important to choose sardine products that are sustainably sourced. Look for sardines that are labeled as being sustainably caught, and try to choose products with minimal packaging to reduce waste.
“Canned sardines can be a healthy and convenient source of protein, omega-3 fatty acids, and important vitamins and minerals.”
Frequently Asked Questions About Boneless & Skinless Sardines in Water
1. How many calories are in one can of drained boneless and skinless sardines in water?
There are 130 calories in one can of drained (70 g) boneless and skinless sardines in water.
2. What are the health benefits of sardines?
Sardines are an excellent source of omega-3 fatty acids, which can help reduce inflammation, lower blood pressure, and improve brain function. They are also a good source of protein, vitamins, and minerals.
3. How can I use boneless and skinless sardines in water in my cooking?
You can add sardines to pasta dishes, salads, sandwiches, and soups. You can also mash them up and use them as a spread or filling for wraps or toast.
4. Are boneless and skinless sardines in water sustainable?
Sardines are a sustainable seafood choice because they are low in mercury and are plentiful in the wild. Look for sardines that have been certified sustainable by organizations like the Marine Stewardship Council.
5. How should I store boneless and skinless sardines in water?
You can store unopened cans of sardines in a cool, dry place. Once opened, transfer any unused sardines to an airtight container and refrigerate. They will keep for up to 3 days.