1 can (120 g) Sardines in Mustard contain about 190 calories. Sardines are a great source of nutrition and offer several benefits, but they also come with health risks. Let's explore the nutritional value of sardines, their benefits, health risks, and ways to enjoy them.
Sardines in Mustard are an excellent source of protein and omega-3 fatty acids. They are also rich in several vitamins and minerals like calcium, potassium, and magnesium. Moreover, they are low in calories and fat.
If you're looking for a tasty and nutritious addition to your diet, sardines in mustard can be an excellent choice. Let's dig deeper into their nutritional value, benefits, and risks.
Calories
A 120-gram can of sardines in mustard contains around 190 calories, which is relatively low compared to other canned fish products. However, the calories can vary depending on the brand and the packing medium used (oil or mustard sauce). When you compare sardines in mustard to other canned fish, you'll notice that it is low in calories. For instance, a 120g can of sardines in oil contains about 220 calories, while a 120g can of canned tuna in oil contains about 100 more calories. Therefore, sardines in mustard can be a healthier and low-calorie option.
Protein Content
A 120-gram can of sardines in mustard contains around 22 grams of protein. Sardines are an excellent source of high-quality protein, which is vital for building and repairing muscles, maintaining healthy skin, and other body tissues. Compared to other canned fish products, sardines contain more protein per serving. For example, a 120g can of tuna contains between 20-25 grams of protein, while a 120g can of salmon contains around 18 grams of protein.
Fat Content
A 120-gram can of sardines in mustard contains around 11 grams of fat. However, most of the fat in sardines is healthy unsaturated fat, particularly omega-3 fatty acids, which provide several health benefits. Compared to other canned fish products, sardines contain more fat per serving. For instance, a 120g can of tuna contains around 6 grams of fat, while a 120g can of salmon contains around 8 grams of fat.
Vitamins and Minerals
Sardines are an excellent source of several essential vitamins and minerals. A 120-gram can of sardines in mustard contains about 17% of the recommended daily intake (RDI) of calcium, 16% of RDI of iron, and 10% of RDI of potassium. Additionally, they are rich in vitamin B12, vitamin D, and magnesium. Compared to other canned fish products, sardines are more nutrient-dense. For instance, a 120g can of canned tuna contains around 4% of the RDI for calcium, 10% for iron, and 1% for potassium.
Omega-3 Fatty Acids
Sardines in Mustard are an excellent source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have anti-inflammatory properties and can help reduce the risk of heart disease, stroke, and other chronic conditions. Compared to other canned fish products, sardines contain more omega-3 fatty acids per serving. For example, a 120g can of salmon contains around 600-1000mg of omega-3, while a 120g can of sardines in mustard contains around 2000mg of omega-3.
Source of Protein
Sardines in Mustard are a great source of high-quality protein, which is vital for building and repairing muscles, maintaining healthy skin, and other body tissues. The protein in sardines is easily digestible and contains all the essential amino acids needed by the body. Adding sardines to your diet can be an excellent way to increase your protein intake. They are affordable, tasty, and easy to prepare. You can enjoy them on their own or add them to salads, sandwiches, or pasta dishes.
Benefits of Sardines
Sardines in Mustard provide several health benefits. They are low in calories and fat, high in protein, and rich in omega-3 fatty acids, vitamins, and minerals. Here are some of the benefits of sardines:
- May promote heart health
- May improve bone health
- May enhance brain function
- May reduce inflammation
- May prevent certain cancers
Health Risks
Sardines in Mustard, like any other food, come with some health risks. Here are some of the potential risks associated with sardines:
- May contain environmental toxins like mercury, PCBs, and dioxins
- May cause an allergic reaction in some people
- May interact with certain medications
Ways to Enjoy Sardines
Sardines in Mustard can be a tasty and nutritious addition to your diet. Here are some ways to enjoy sardines:
- Eat them on toast or crackers
- Add them to salads
- Mix them with pasta or rice
- Make a sardine sandwich
- Use them as a topping for pizza
Comparison to Other Canned Fish
Compared to other canned fish products, sardines in mustard offer several advantages. They are low in calories and fat, high in protein, vitamins, and minerals, and packed with omega-3 fatty acids. Here's a comparison of sardines with other common canned fish products:
| Fish | Calories (per 120g) | Protein (per 120g) | Fat (per 120g) | Omega-3 Fatty Acids (per 120g) |
|---|
| Sardines in Mustard | 190 | 22g | 11g | 2000mg |
| Sardines in Oil | 220 | 23g | 14g | 1750mg |
| Canned Tuna in Oil | 300 | 27g | 16g | 300mg |
| Canned Salmon | 180 | 18g | 8g | 1000mg |
Sardines are an excellent source of high-quality protein, omega-3 fatty acids, vitamins, and minerals, and can help reduce the risk of several chronic conditions. However, they also come with some potential health risks, so it's essential to consume them in moderation and check with your doctor if you have any concerns.
Frequently Asked Questions (FAQ) about Sardines in Mustard
1. How many calories are in a can of sardines in mustard?
There are 190 calories in a 120g can of sardines in mustard.
2. Are sardines in mustard healthy?
Sardines are a good source of protein, omega-3 fatty acids, vitamin D, and calcium. Mustard is low in calories and also provides some health benefits, such as aiding digestion and potentially reducing inflammation. However, sardines in mustard may contain added salt and preservatives, so it is important to read the label and choose brands that have minimal additives.
3. How can I incorporate sardines in mustard into my diet?
Sardines in mustard can be enjoyed on their own as a protein-rich snack, or you can use them as a topping for salads or crackers. You can also mix them into pasta dishes or make a sandwich with whole grain bread and fresh veggies.
4. Can sardines in mustard be part of a weight loss diet?
Yes, sardines in mustard can be a good addition to a weight loss diet because they are high in protein and low in calories. However, it is important to watch portion sizes and choose brands that have minimal added salt and preservatives.
5. Are there any potential risks of consuming sardines in mustard?
Sardines in mustard are generally safe for most people to consume. However, some people may be allergic to fish or mustard, so it is important to check the label for allergen information. Additionally, because sardines are high in purines, people with gout or kidney problems may want to limit their intake.