Are you looking for a nutritious and delicious addition to your diet? Look no further than 1/4 cup (55 g) of imported sardines! With 156 calories per serving, they are packed with protein, omega-3 fatty acids, vitamins, and minerals. Continue reading to learn more about the nutritional content and health benefits of this tasty treat.
Sardines are a great source of protein, containing approximately 23 grams per serving. They are also rich in omega-3 fatty acids, which have been shown to improve heart health and reduce inflammation in the body. In terms of vitamins, sardines are an excellent source of vitamin B12 and a good source of vitamin D. Finally, they are a mineral powerhouse, containing high levels of calcium, iron, and potassium.
Adding sardines to your diet is a simple and affordable way to boost your overall health. They are also a sustainable choice, as they are low in mercury and sourced from well-managed fisheries.
Nutritional Facts
One serving of imported sardines (1/4 cup or 55 g) contains:
- calories: 156
- Protein: 23 g
- Fat: 7 g
- Omega-3 fatty acids: 1.5 g
- Vitamin B12: 153% of the RDI
- Vitamin D: 68% of the RDI
- Calcium: 16% of the RDI
- Iron: 9% of the RDI
- Potassium: 6% of the RDI
Serving Size
The recommended serving size for sardines is 1/4 cup (55 g). This provides a balanced amount of calories, protein, and nutrients for a satisfying and healthy meal or snack.
Caloric Value
Each serving of imported sardines contains 156 calories. This makes them a relatively low-calorie yet satiating food choice.
Protein Content
Sardines are an excellent source of protein, with each serving containing 23 grams. This makes them a great food choice for athletes, bodybuilders, and anyone looking to build or maintain muscle mass.
Omega-3 Fatty Acids
Sardines are a rich source of omega-3 fatty acids, which have been shown to reduce inflammation, improve heart health, and support brain function. Each serving contains 1.5 grams of omega-3s, making them an excellent food choice for overall health and well-being.
Vitamin Content
Sardines are a great source of several important vitamins, including vitamin B12 and vitamin D. These vitamins are essential for proper immune function, nerve health, and strong bones. Each serving of sardines contains 153% of the recommended daily intake of vitamin B12 and 68% of the recommended daily intake of vitamin D.
Mineral Content
Sardines are a nutrient-dense food that provides several important minerals, including calcium, iron, and potassium. These minerals are essential for strong bones, healthy blood, and proper muscle function. Each serving of sardines contains 16% of the recommended daily intake of calcium, 9% of the recommended daily intake of iron, and 6% of the recommended daily intake of potassium.
Health Benefits
In addition to being a great source of protein, omega-3 fatty acids, vitamins, and minerals, sardines also offer several health benefits. They have been shown to improve heart health, reduce inflammation, support brain function, and promote strong bones. Sardines are also a sustainable choice, as they are low in mercury and sourced from well-managed fisheries.
Sourcing and Preparation
When purchasing sardines, it is important to choose those that are sustainably sourced and low in mercury. Look for sardines that are caught using pole-and-line or handline methods, as these are more environmentally friendly. Sardines can be prepared in a variety of ways, including grilling, baking, or simply adding to salads or pasta dishes.
Serving Suggestions
Sardines can be enjoyed in a variety of ways, depending on personal preference. They can be added to salads, pasta dishes, or sandwiches, or served on their own with crackers or bread. Some people also enjoy sardines as a topping for pizza or as part of a Mediterranean-style breakfast.
"Sardines are an excellent source of protein, omega-3 fatty acids, vitamins, and minerals, all of which are essential for good health."
5 FAQ About Imported Sardines
1. What are the nutritional benefits of imported sardines?
Imported sardines are a great source of omega-3 fatty acids, protein, calcium, and vitamin D. They are also low in saturated fat and calories, making them a healthy addition to any diet.
2. How should I prepare imported sardines?
Imported sardines can be eaten on their own, served on crackers or toast, or added to salads, pasta dishes, or sandwiches. They can also be grilled, baked, or roasted for a crispy, flavorful meal.
3. Where are imported sardines usually sourced from?
Imported sardines are usually sourced from Europe, particularly countries like Portugal, Spain, and Italy. Some brands also source their sardines from Morocco and other coastal areas of northern Africa.
4. Are imported sardines sustainable?
Many brands of imported sardines are sustainably harvested and produced using eco-friendly methods. Look for labels like MSC certified or Friend of the Sea to ensure you are purchasing sustainably sourced sardines.
5. Do imported sardines have a strong flavor?
Imported sardines have a rich, slightly salty flavor that can be quite intense. They are also a bit oily and have a firm, meaty texture. If you're new to eating sardines, try pairing them with bright, fresh flavors like lemon, garlic, or herbs to balance out their strong taste.