Are you looking for a healthy and protein-packed snack? Look no further than a can of drained sardines in extra virgin olive oil! With 240 calories in one can, sardines are a nutritious and flavorful option for on-the-go snacking or as an ingredient in various recipes.
Not only are sardines a good source of protein, but they also contain omega-3 fatty acids, which have been linked to numerous health benefits, including reducing inflammation and improving heart health. When combined with the healthy fats found in extra virgin olive oil, sardines become an even more appealing snack option.
In this article, we will explore the nutritional benefits of sardines in extra virgin olive oil, how to choose the best product, and some delicious ways to incorporate it into your diet.
Sardines – an excellent source of protein and omega-3 fatty acids
Not only are sardines a tasty snack option, they are also a great source of protein and omega-3 fatty acids. In fact, a single can of sardines contains approximately 23 grams of protein and over 100% of the daily recommended intake of omega-3s. These essential fats have been recognized for their role in reducing inflammation and supporting heart health. Including sardines in your diet can also help you meet your daily protein requirements, which is essential for healthy muscle development and supporting healthy skin, hair, and nails.
In addition to the benefits of sardines, extra virgin olive oil is also known for its health-promoting qualities. As a monounsaturated fat, it has been linked to reducing the risk of heart disease and may also help with weight management. Extra virgin olive oil is also rich in antioxidants, which help to protect against cellular damage and may reduce the risk of chronic disease.
One can of sardines in extra virgin olive oil contains approximately 240 calories, making it a relatively low-calorie snack option. However, it is important to be mindful of portion sizes, as consuming too many calories can lead to weight gain.
Sardines in extra virgin olive oil are a good option for those following a low-carbohydrate diet. With only 1 gram of carbohydrates per can, they are a satisfying and flavorful choice that won't derail your diet. Additionally, consuming a low-carbohydrate diet has been linked to numerous health benefits, including improved blood sugar control, weight loss, and reduced risk of chronic disease.
Did you know that sardines in extra virgin olive oil also contain a good amount of Vitamin D? This essential vitamin plays a key role in bone health, immune function, and reducing the risk of chronic disease. In fact, a single can of sardines can provide up to 70% of the daily recommended intake of Vitamin D. This makes sardines a convenient and tasty way to get more of this important nutrient into your diet.
Sardines are also a sustainable seafood choice, as they are generally lower on the food chain and are abundant in the wild. Choosing sustainably sourced seafood is important in protecting our oceans and ensuring that future generations can also enjoy the benefits of these delicious and nutritious foods.
In addition to being a tasty snack on their own, sardines in extra virgin olive oil can also be incorporated into a variety of recipes. They can be added to salads, made into a spread for sandwiches, or used as a topping for pizza. Their rich and flavorful profile make them a versatile ingredient that can elevate the flavor of any dish.
Consuming sardines in extra virgin olive oil has numerous health benefits, including supporting heart health, improving brain function, and reducing inflammation. Sardines are also rich in vitamins and minerals, including Vitamin D, Vitamin B12, and selenium, which play a key role in supporting overall health and wellbeing.
When selecting sardines in extra virgin olive oil, it is important to choose a high-quality product that is sustainably sourced and free from added preservatives or harmful additives. Look for brands that have been certified by organizations such as the Marine Stewardship Council, which verifies that the product has been sustainably sourced and harvested. Additionally, opt for products that are packaged in BPA-free cans or jars to minimize exposure to harmful chemicals.
To preserve the freshness and flavor of canned sardines in extra virgin olive oil, it is important to store them properly. After opening the can or jar, transfer the sardines to an airtight container and refrigerate for up to 2 days. If you don't plan on consuming them right away, you can also freeze them for up to 3 months. Be sure to also check the expiration date of the product before consuming and discard any sardines that have a strange odor or texture.
5 Frequently Asked Questions About Sardines in Extra Virgin Olive Oil
1. How many calories are in a can of drained sardines in extra virgin olive oil?
One can of drained sardines in extra virgin olive oil contains 240 calories.
2. Are sardines in extra virgin olive oil healthy?
Yes, sardines in extra virgin olive oil are considered a healthy food as they are high in protein, omega-3 fatty acids, and other essential nutrients.
3. Can sardines in extra virgin olive oil be eaten straight out of the can?
Yes, sardines in extra virgin olive oil can be eaten straight out of the can as a snack or added to salads, sandwiches, or pasta dishes for added flavor and nutrition.
4. How long do sardines in extra virgin olive oil last once opened?
Once opened, sardines in extra virgin olive oil should be stored in the refrigerator and consumed within three to four days for maximum freshness.
5. Are sardines in extra virgin olive oil sustainable?
Yes, sardines are a sustainable fish option as they are abundant in the seas and oceans and are typically caught using environmentally friendly methods such as purse seining and trolling.