2 Sardines Atlantic Sardine (Drained Solids with Bone In Oil, Canned) contain 50 calories. Sardines are a popular choice for those looking to add more fish to their diet. They are inexpensive, readily available, and provide a variety of important nutrients. In this article, we will explore the nutritional content of canned sardines and their potential benefits.

In addition to being low in calories, sardines are a great source of protein, healthy fats, and essential vitamins and minerals. A single serving contains around 23 grams of protein, making it a great post-workout snack or addition to a meal. It also contains healthy omega-3 fatty acids, which have been linked to various health benefits, such as reducing inflammation and improving heart health.

Whether you prefer canned or fresh sardines, they make a great addition to any healthy diet. The key is to choose options that are low in sodium and contain as little added oil as possible. In the next sections, we will take a closer look at the nutritional content of sardines and explore some of their potential benefits.

Caloric Content

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 50 calories. This makes it a great option for those looking to add more protein and healthy fats to their diet without consuming too many calories.

Protein Content

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 23 grams of protein. This makes it an ideal choice for those looking to increase their protein intake, especially after a workout. Protein is essential for building and repairing muscles and can help keep you feeling full for longer periods.

Fat Content

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 3 grams of fat. However, most of this fat is in the form of healthy omega-3 fatty acids, which can help reduce inflammation and improve heart health. Sardines are also a good source of monounsaturated and polyunsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.

Vitamin D

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 70% of the recommended daily intake of vitamin D. Vitamin D is essential for maintaining strong bones and teeth, and can also help boost the immune system.

Calcium Content

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 17% of the recommended daily intake of calcium. Calcium is essential for maintaining strong bones and teeth and can also help prevent osteoporosis.

Sodium Content

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 120mg of sodium. While this is not a significant amount, it is important to be mindful of sodium intake, especially if you are on a low-sodium diet.

Omega-3 Fatty Acids

One serving of 2 sardines Atlantic sardines (Drained Solids with Bone In Oil, Canned) contains approximately 1,200mg of omega-3 fatty acids. Omega-3 fatty acids are essential for reducing inflammation, improving heart health, and maintaining brain function. They are also important for healthy skin and hair.

Sardines as a Source of Protein

Sardines are an excellent source of protein, containing more protein per calorie than most other animal-based foods. This makes them an ideal choice for those looking to increase their protein intake without consuming too many calories. Protein is essential for building and repairing muscles and is also important for maintaining healthy hair, skin, and nails. In addition to protein, sardines are also a good source of essential vitamins and minerals, such as vitamin D, calcium, and omega-3 fatty acids. These nutrients are important for maintaining overall health and well-being.

Canned vs. Fresh Sardines

When it comes to choosing between canned and fresh sardines, there are a few things to consider. While both options provide important nutrients, canned sardines are often more convenient and cost-effective than fresh ones. They also have a longer shelf life, making them a great option for those who want to stock up on healthy foods. However, it is important to choose canned sardines that are packed in water or olive oil, rather than vegetable oil. This will help reduce the amount of unhealthy fats and sodium in each serving. Fresh sardines are also a great option and can be easily grilled, baked, or broiled for a quick and healthy meal.

Sardines as a Healthy Food Option

Overall, sardines are a great choice for those looking to add more fish to their diet. They are low in calories, high in protein and essential nutrients, and have been linked to various health benefits. Whether you prefer canned or fresh sardines, they make a great addition to any healthy meal. However, it is important to be mindful of the sodium and fat content in canned sardines, and to choose options that are packed in water or olive oil. Fresh sardines are also an excellent option and can be easily prepared for a quick and healthy meal.