If you're looking for a nutritious and tasty snack, consider reaching for a 1 oz Atlantic Sardine (Drained Solids with Bone In Oil, Canned). This canned sardine contains 59 calories and is packed with nutrients that your body needs to stay healthy.
Not only is this sardine a great source of protein, it also contains a variety of essential vitamins and minerals. Let's take a closer look at the macronutrient and micronutrient content of this tiny fish.
In this article, we'll also share some healthy ways to prepare sardines so you can enjoy them in a variety of delicious dishes.
Caloric content
As previously mentioned, a 1 oz Atlantic Sardine (Drained Solids with Bone In Oil, Canned) contains 59 calories. That makes it a great snack choice if you're watching your calorie intake.
In addition to providing energy in the form of calories, sardines are also a great source of protein and healthy fats. One 1 oz sardine contains approximately 5 grams of protein and 3 grams of fat. The fat in sardines is mostly unsaturated, which means it can help lower your cholesterol levels and reduce inflammation in your body. If you're following a low-carb or keto diet, sardines can also be a good choice because they contain very few carbs.
Vitamin and mineral content
Sardines are a nutritional powerhouse when it comes to vitamins and minerals. Here are some of the key nutrients found in a 1 oz sardine:
- Calcium: 10% of the RDI for adults
- Phosphorus: 14% of the RDI for adults
- Vitamin D: 20% of the RDI for adults
- Vitamin B12: 70% of the RDI for adults
As you can see, sardines are a great way to get more calcium and vitamin D in your diet, two nutrients that are important for bone health.
Omega-3 fatty acid content
One of the standout features of sardines is their high omega-3 fatty acid content. Omega-3s are a type of polyunsaturated fat that have been shown to have a variety of health benefits, such as reducing inflammation and improving brain health. A 1 oz sardine contains around 1 gram of omega-3 fatty acids, which is more than many other types of fish. By adding sardines to your diet, you can easily boost your omega-3 intake.
Health benefits of consuming sardines
Thanks to their impressive nutrient profile, sardines offer a variety of health benefits when consumed as part of a balanced diet.
- Lower risk of heart disease
- Better brain function and mental health
- Reduced inflammation in the body
- Improved bone health
- Help with weight management
If you're looking for an easy way to improve your overall health, sardines are a great food to add to your diet.
Sodium content
One thing to be aware of when it comes to consuming sardines is their sodium content. Because they are typically canned in saltwater, sardines can be quite high in sodium. In one 1 oz sardine, there can be up to 200 mg of sodium, which is 8% of the daily recommended limit for adults. If you're watching your sodium intake, be sure to read the label carefully and choose lower sodium options if available.
Protein content
As mentioned earlier, sardines are a great source of protein. One 1 oz sardine contains around 5 grams of protein. Protein is important for building and repairing tissues in the body, as well as maintaining muscle mass.
Calcium content
Sardines are also a good source of calcium, with one 1 oz sardine containing 10% of the daily recommended intake for adults. Calcium is important for building strong bones and teeth, as well as for nerve function and muscle contraction.
Sardine oil and its benefits
If you're not a fan of eating canned sardines, you may still be able to reap some of their health benefits by taking sardine oil supplements. Sardine oil is rich in omega-3 fatty acids, as well as other nutrients like vitamin D and astaxanthin, an antioxidant that can help protect your cells from damage. By taking a high-quality sardine oil supplement, you can help support your heart, brain, and overall health.
Ways to prepare sardines
If you're new to sardines, you may be wondering how to prepare them so that they taste good. Here are a few ideas to get you started:
- Toss canned sardines with pasta, lemon juice, and Parmesan cheese for a quick and easy dinner.
- Mash canned sardines with avocado and spread on toast for a tasty and healthy breakfast or snack.
- Grill fresh sardines with olive oil and lemon juice for a delicious and simple summer meal.
- Add chopped sardines to salads for an extra boost of flavor and nutrition.
With a little creativity, you can enjoy the many health benefits of sardines in a variety of delicious ways.
FAQs about 1 Oz Atlantic Sardine (Drained Solids with Bone In Oil, Canned)
1. What is the nutritional value of 1 Oz Atlantic Sardine (Drained Solids with Bone In Oil, Canned)?
One ounce of Atlantic sardine (drained solids with bone in oil, canned) contains 59 calories, 7 grams of protein, 3 grams of fat, and 0 grams of carbohydrates.
2. What are the health benefits of consuming Atlantic sardines?
Atlantic sardines are rich in omega-3 fatty acids, which can aid in reducing inflammation, improving heart health, and promoting brain function. They are also a good source of protein and essential vitamins and minerals.
3. How can Atlantic sardines be incorporated into meals?
Atlantic sardines can be eaten straight out of the can as a snack, or added into salads, sandwiches, pasta dishes, or casseroles. They can also be mashed into a spread or made into patties for a tasty and nutritious meal.
4. Are there any potential drawbacks to consuming Atlantic sardines?
Atlantic sardines do contain bones, which can be a choking hazard. However, the bones are small and soft, and can easily be mashed up or eaten as is. Additionally, some people may not enjoy the strong fishy taste of sardines.
5. How should Atlantic sardines be stored?
Atlantic sardines should be stored in a cool, dry place such as a pantry or cupboard. Once opened, they should be refrigerated and consumed within a few days.