Are you looking for a filling and nutritious snack option? Look no further than a can of drained sardines in water! In just 1 can (4.375 Oz or 124 g), you'll get 4 sardines that are packed with protein and healthy fats. Plus, with only 182 calories, they make for a guilt-free snack or meal addition.

Sardines in water are also a great source of minerals such as calcium and phosphorus, as well as vitamins D and B12. Plus, since they are packed in water rather than oil, they are a lower calorie and lower fat option than sardines in oil.

In this article, we'll explore the nutritional benefits of sardines in water, tips for buying and storing them, and ideas for how to eat them to maximize their flavor and nutrition.

Calories in 4 Sardines in Water

As mentioned previously, there are 182 calories in one can of drained sardines in water. This breaks down to just under 46 calories per sardine. While this may seem like a lot, keep in mind that these calories are coming from a source of healthy fats and protein, which can help keep you full and satisfied for longer periods of time compared to high-calorie, low-nutrient snacks.

Protein Content in 4 Sardines in Water

One can of drained sardines in water (4 sardines) contains approximately 23 grams of protein. This is a significant amount, especially for a snack food! Protein is important for many bodily functions and can help keep you feeling full for longer. Additionally, getting enough protein in your diet can help maintain and build muscle mass.

Fat Content in 4 Sardines in Water

While sardines do contain fat, it's important to note that it's mostly made up of healthy, unsaturated fats. In one can of drained sardines in water, there are approximately 10 grams of fat, with only about 2.5 grams coming from saturated fat. These healthy fats can help keep your heart healthy and improve cholesterol levels.

Carbohydrate Content in 4 Sardines in Water

Sardines in water are a low-carbohydrate food, with less than 1 gram of carbs per serving. This makes them a great option for those following a low-carb or ketogenic diet. However, it's important to pair low-carb snacks with sources of fiber to help promote healthy digestion and prevent constipation.

Mineral Content in 4 Sardines in Water

Sardines in water are also a great source of minerals, including calcium, phosphorus, and potassium. In fact, one can of drained sardines in water contains about 320 mg of calcium and 600 mg of phosphorus! Calcium is important for strong bones and teeth, while phosphorus plays a role in energy production and healthy cell function. Potassium helps regulate blood pressure and can reduce the risk of stroke and heart disease.

Vitamin Content in 4 Sardines in Water

Sardines in water are also a good source of vitamins, including vitamin D and vitamin B12. In one can of drained sardines in water, you'll get about 70% of your daily recommended intake of vitamin D and over 200% of your daily recommended intake of vitamin B12! Vitamin D is important for strong bones and immune function, while vitamin B12 plays a role in healthy nerve function and red blood cell production.

Health Benefits of Eating Sardines in Water

There are many health benefits to eating sardines in water. Some of these include:

• The high protein content can help keep you feeling full and satisfied for longer periods of time
• The healthy fats can help reduce inflammation and improve heart health
• The mineral and vitamin content can help support strong bones, immune function, and healthy blood cell production
• Sardines in water are a low-carbohydrate and low-calorie snack option

How to Eat Sardines in Water

There are many ways to enjoy sardines in water! Some ideas include:

• Eating them straight out of the can (make sure to drain the water first!)
• Mashing them up with some avocado and spreading on toast
• Adding them to a salad for extra protein and healthy fats
• Mixing them with some greek yogurt and herbs for a quick and easy dip

Tips for Buying Sardines in Water

When buying sardines in water, here are some things to keep in mind:

• Look for sardines that are canned in water, rather than oil (this will reduce the calorie and fat content)
• Try to choose sardines that are sustainably sourced and environmentally friendly
• Check the expiration date to ensure freshness
• Avoid sardines with any added sugars or preservatives

Storage and Shelf Life of Sardines in Water

Sardines in water can be stored in the can for up to 3 years, making them a convenient pantry staple. Once opened, store any unused sardines in an airtight container in the refrigerator for up to 2 days. If you're looking for a quick and easy snack or meal addition that's packed with protein, healthy fats, and essential vitamins and minerals, look no further than a can of drained sardines in water!