1 Lb Sardine (Drained Solids with Bone In Tomato Sauce, Canned) contains 844 calories per serving. Canned sardines in tomato sauce are a convenient and affordable way to incorporate healthy fish into your diet. However, it's important to understand their nutritional value and potential risks.

These canned sardines are a good source of protein and omega-3 fatty acids, which are essential for heart health and brain function. They also provide various vitamins and minerals, including calcium, iron, and vitamin D.

In this article, we'll explore the nutritional value of canned sardines in tomato sauce, their health benefits and risks, and how to incorporate them into your diet. We'll also discuss the sustainability and ethics of consuming canned sardines and offer storage and preparation tips.

Amount of Calories in Canned Sardines with Tomato Sauce

One serving (92g) of canned sardines in tomato sauce contains 213 calories. This amount of calories is relatively low compared to other protein-rich foods, such as red meat and cheese. It's also important to note that the tomato sauce adds extra flavor and nutrients, but also contains added sugar and sodium.

Protein Content in Canned Sardines with Tomato Sauce

One serving of canned sardines in tomato sauce provides 22g of protein. This is equivalent to about 44% of the daily recommended intake for an average adult. Protein is essential for building and repairing tissues and maintaining muscle mass, among other functions.

Fat Content in Canned Sardines with Tomato Sauce

One serving of canned sardines in tomato sauce contains 12g of fat, including 2.5g of saturated fat and 7g of healthy unsaturated fats. These unsaturated fats are primarily omega-3 fatty acids, which have anti-inflammatory properties and can help lower the risk of heart disease and stroke. However, it's important to note that canned sardines can also contain added oils and salt.

Vitamin and Mineral Content in Canned Sardines with Tomato Sauce

Canned sardines in tomato sauce are a good source of various vitamins and minerals, including calcium, iron, and vitamin D. One serving provides 20% of the daily recommended intake for calcium, which is important for bone health. It also provides 15% and 25% of the daily recommended intake for iron and vitamin D, respectively.

Health Benefits of Canned Sardines in Tomato Sauce

Canned sardines in tomato sauce offer numerous health benefits. They're an excellent source of protein and omega-3 fatty acids, which can help reduce inflammation and lower the risk of heart disease and stroke. They also provide important vitamins and minerals, including calcium, iron, and vitamin D, which are essential for bone health and various bodily functions. Additionally, sardines are low in mercury and other environmental toxins, making them a safe and sustainable choice.

Ways to Incorporate Canned Sardines in Tomato Sauce into Your Diet

Canned sardines in tomato sauce are a versatile ingredient that can be used in various dishes. They can be enjoyed on their own as a snack or used as a topping for salads, pizzas, or sandwiches. They can also be used in recipes such as pasta dishes, casseroles, and dips. It's important to drain and rinse the sardines before consuming them to remove excess salt and oil. You can also experiment with different sauces and seasonings to add extra flavor.

Canned Sardines in Tomato Sauce versus Fresh Sardines

While canned sardines in tomato sauce offer convenience and affordability, fresh sardines have their own benefits. Fresh sardines are less processed and often have a milder flavor and firmer texture. They're also a good source of omega-3 fatty acids and various vitamins and minerals. However, fresh sardines can be more expensive and challenging to find, and they require more preparation and cooking time. Ultimately, both canned and fresh sardines have their place in a healthy and balanced diet.

Sustainability and Ethics of Canned Sardines in Tomato Sauce

Canned sardines in tomato sauce can be a sustainable and ethical choice when purchasing from reputable sources. Sardines are a small and fast-growing fish that reproduce quickly, making them a more sustainable choice than other species. However, it's important to choose sardines caught using sustainable fishing methods and to look for third-party certifications, such as the Marine Stewardship Council certification.

Potential Risks of Consuming Canned Sardines in Tomato Sauce

While canned sardines in tomato sauce offer numerous health benefits, there are some potential risks to consider. They can be high in sodium and added sugars, which can increase the risk of high blood pressure and other health issues. Additionally, some canned sardines can contain added oils that may not be as healthy as the natural oils found in fresh sardines. It's important to read the labels carefully and choose low-sodium and low-sugar options whenever possible. It's also recommended to consume canned sardines in moderation as part of a balanced diet.

Storage and Preparation Tips for Canned Sardines in Tomato Sauce

Canned sardines in tomato sauce can be stored in a cool and dry place for up to two years. Once opened, they should be transferred to an airtight container and refrigerated for up to five days. Before consuming, it's important to drain and rinse the sardines to remove excess salt and oil.