If you're looking for a filling and delicious meal, 1 can (120 g) of Sardines in Tomato Sauce could be the answer. Not only do these sardines taste great, but they also provide essential nutrients that your body needs. With only 180 calories per can, they are a healthy option for anyone looking to maintain a balanced diet.

These sardines are also high in protein, which is important for building and repairing tissue in your body. Each can contains around 23 grams of protein, making it a great option for people who follow a high-protein diet. In addition, they are a good source of healthy fats and vitamins and minerals such as vitamin B12, selenium, and phosphorus.

In this article, we'll explore the nutritional benefits of sardines, different recipe ideas you can try with sardines in tomato sauce, and tips on how to buy and store them to keep their freshness.

Calories per Can

One can of Sardines in Tomato Sauce contains around 180 calories. This makes them a great option for people who are watching their weight and want a filling yet low-calorie meal. It's important to note, however, that the calorie count may vary slightly depending on the brand.

Serving Size

The recommended serving size for Sardines in Tomato Sauce is around 1 can (120 g), which is usually enough to serve one person as a main course or two people as a side dish. It's important to stick to this serving size to avoid overeating and consuming too many calories.

Protein Content

One can of Sardines in Tomato Sauce contains around 23 grams of protein, which is essential for building and repairing tissue in your body. This makes them a great option for people who follow a high-protein diet or want to incorporate more protein into their meals. The protein content may vary slightly depending on the brand.

Fat Content

Sardines in Tomato Sauce are a good source of healthy fats, including omega-3 fatty acids, which are important for brain function, heart health, and reducing inflammation in the body. One can of sardines usually contains around 10 grams of fat, but this may vary slightly depending on the brand.

Sodium Content

One potential downside to Sardines in Tomato Sauce is their high sodium content. Depending on the brand, one can of sardines can contain anywhere from 300 to 600 milligrams of sodium, which is about 20-40% of your recommended daily limit. If you're watching your sodium intake, it's important to choose a low-sodium brand or rinse the sardines before eating.

Carbohydrate Content

Sardines in Tomato Sauce are a low-carbohydrate food, making them a great option for people who follow a low-carb or keto diet. One can of sardines usually contains only 2-3 grams of carbohydrates, which is mostly from the tomato sauce.

Vitamin and Mineral Content

Sardines in Tomato Sauce are a good source of essential vitamins and minerals, including vitamin B12, selenium, phosphorus, and calcium. Vitamin B12 is important for nerve function and red blood cell production, while selenium is an antioxidant that helps protect your cells from damage. Phosphorus and calcium are important for bone health and maintaining strong teeth.

Health Benefits of Sardines

Sardines in Tomato Sauce offer a variety of health benefits, including promoting heart health, reducing inflammation, and supporting brain function. The omega-3 fatty acids found in sardines can help lower blood pressure, reduce triglycerides, and lower the risk of heart disease. They may also help reduce inflammation in the body, which is linked to a variety of chronic diseases.

Recipe Ideas with Sardines in Tomato Sauce

Sardines in Tomato Sauce are a versatile ingredient that can be used in a variety of dishes. Here are some recipe ideas to try:

• Sardine pasta with garlic and lemon
• Sardine and tomato salad with mixed greens
• Sardine and avocado toast
• Sardine and vegetable stir-fry

Buying and Storage Tips

When buying Sardines in Tomato Sauce, look for brands that use high-quality ingredients and avoid those that contain added sugars or artificial preservatives. It's also important to check the expiry date and make sure the can is not dented or damaged. To store sardines, keep them in a cool, dry place and avoid exposing them to sunlight or moisture. Once opened, transfer them to an airtight container and store in the refrigerator for up to 3 days.