If you're looking for a quick and easy meal that's also packed with nutrients, look no further than 1 can (155 g) of sardines in hot tomato sauce. With only 140 calories per serving, these canned fish are a great option for anyone watching their calorie intake. But what sets them apart is their impressive nutrient profile.
Sardines in hot tomato sauce are rich in protein, healthy fats, vitamins, and minerals. A single serving of sardines in hot tomato sauce contains around 23 grams of protein, which can help keep you feeling full and satisfied. They're also a great source of omega-3 fatty acids, which can help reduce inflammation, improve heart health, and even improve brain function.
In this article, we'll explore the nutritional content of sardines in hot tomato sauce, as well as the many health benefits associated with consuming these tiny but mighty fish.
Calories in Sardines in Hot Tomato Sauce
A typical can of sardines in hot tomato sauce contains about 140 calories. This makes them a great option for anyone looking to maintain a healthy weight or reduce their overall calorie intake. However, it's important to keep in mind that the calorie count may vary slightly depending on the brand and specific recipe used. If you're trying to lose weight, it's important to pay attention to your overall calorie intake, as well as the quality of the calories you're consuming. Sardines in hot tomato sauce are a great source of protein and healthy fats, which can help keep you feeling full and satisfied. This can make it easier to stick to a calorie-controlled diet.
Protein Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are an excellent source of protein. A single serving of sardines in hot tomato sauce contains around 23 grams of protein, which is more than half of the daily recommended intake for the average adult. Protein is essential for building and repairing muscles and tissues, and can also help keep you feeling full and satisfied. If you're looking to build muscle, lose weight, or simply boost your overall health, it's important to make sure you're getting enough protein in your diet. Sardines in hot tomato sauce are a convenient and delicious way to up your protein intake without relying on meat or dairy products.
Fat Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are also a great source of healthy fats. They contain about 6 grams of fat per serving, most of which comes from omega-3 fatty acids. These healthy fats are essential for brain function, heart health, and reducing inflammation throughout the body. If you're looking to improve your overall health, it's important to include plenty of healthy fats in your diet. Sardines in hot tomato sauce are a great option, as they're low in saturated fat and high in beneficial omega-3s. Just be sure to watch your portion sizes, as too much fat (even healthy fat) can lead to weight gain.
Carbohydrate Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are a low-carb food, making them a great option for anyone following a ketogenic or low-carb diet. A single serving of sardines in hot tomato sauce contains less than 5 grams of carbohydrates, most of which comes from the tomato sauce. If you're looking to reduce your overall carbohydrate intake, sardines in hot tomato sauce are a great option. They're also a good source of fiber and other beneficial nutrients, which can help keep you feeling full and satisfied.
Sodium Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are a high-sodium food, containing around 530 mg of sodium per serving. While some sodium is necessary for proper body function, too much can lead to high blood pressure and other health problems. If you're watching your sodium intake, it's important to be aware of the sodium content in sardines in hot tomato sauce (as well as other canned foods). Rinsing the sardines before consuming them can help remove some of the sodium.
Vitamin D Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are one of the few natural food sources of vitamin D. A single serving of sardines in hot tomato sauce contains around 70% of the daily recommended intake for vitamin D. This important nutrient is essential for bone health, immune function, and overall wellness. If you live in a region that doesn't get much sunlight, or if you follow a vegan or vegetarian diet, it can be difficult to get enough vitamin D from your diet alone. Incorporating sardines in hot tomato sauce into your diet can be a great way to boost your vitamin D intake.
Calcium Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are also a great source of calcium, a mineral that's essential for bone health, muscle function, and nerve transmission. A single serving of sardines in hot tomato sauce contains around 15% of the daily recommended intake for calcium. If you're looking to boost your calcium intake (especially if you're lactose intolerant or vegan), sardines in hot tomato sauce can be a great option. Other good sources of calcium include leafy greens, almonds, and fortified foods.
Iron Content in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are a good source of iron, a mineral that's essential for creating hemoglobin (the protein that carries oxygen in the blood). A single serving of sardines in hot tomato sauce contains around 15% of the daily recommended intake for iron. If you're looking to boost your iron intake (especially if you follow a vegetarian or vegan diet), sardines in hot tomato sauce can be a great option. Other good sources of iron include red meat, beans, and fortified cereals.
Omega-3 Fatty Acid in Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are a great source of omega-3 fatty acids, a type of healthy fat that's essential for brain function, heart health, and reducing inflammation throughout the body. A single serving of sardines in hot tomato sauce contains around 1.5 grams of omega-3s. If you're looking to boost your omega-3 intake, sardines in hot tomato sauce are a great option. Other good sources of omega-3s include fatty fish (such as salmon), flaxseeds, and chia seeds.
Healthy Benefits of Sardines in Hot Tomato Sauce
Sardines in hot tomato sauce are a nutrient-dense food that offer a wide range of health benefits. Some of the top benefits of consuming sardines in hot tomato sauce include:
- Improved heart health, thanks to their high omega-3 content
- Better brain function, due to the presence of omega-3s and other beneficial nutrients
- Reduced inflammation throughout the body
- Improved bone health, thanks to their high calcium and vitamin D content
- Sustained energy, thanks to their high protein content
Overall, sardines in hot tomato sauce are an excellent addition to a balanced diet and can provide a range of important nutrients to help keep you healthy and thriving.
Sardines in hot tomato sauce are a quick, easy, and delicious way to get a healthy dose of protein, omega-3 fatty acids, and other important nutrients.
5 FAQ About Sardines in Hot Tomato Sauce
1. Are sardines in hot tomato sauce healthy?
Yes! Sardines are a great source of protein, omega-3 fatty acids, and other important nutrients. The tomato sauce adds extra vitamins and antioxidants.
2. What is the serving size for a can of sardines in hot tomato sauce?
The serving size for the 155g can of sardines in hot tomato sauce is one can.
3. How many calories are in a can of sardines in hot tomato sauce?
There are 140 calories in a can of sardines in hot tomato sauce.
4. How can I prepare sardines in hot tomato sauce?
Sardines in hot tomato sauce can be enjoyed right out of the can or heated up in a saucepan. They can be served on their own, on top of crackers or toast, or used as a protein in a salad or pasta dish.
5. Are sardines in hot tomato sauce sustainable?
Yes, sardines are a sustainable seafood option. They have a lower impact on the environment than many other types of seafood and are a plentiful source of fish.