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- Harvard School of Public Health: The Nutrition Source: Fats and Cholesterol: Out With the Bad, In With the Good
- Linus Pauling Institute Micronutrient Information Center: Essential Fatty Acids
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If you like fish and want to increase your intake of healthy fats, sardines may be worth considering. King Oscar sells canned seafood all over the world, and its products in the United States include sardines, anchovies and kippers 1. King Oscar sardines come in olive or soybean oil, and some have flavored sauces such as tomato or chipotle 1. Low-sodium options are also available.
Overall Nutritional Facts
The serving size for King Oscar sardines is 85 g, or the eight to 12 fish in one can 1. The nutrition information is similar for the different varieties. The serving has about 140 to 150 calories and has up to 2 g carbohydrates with no dietary fiber or sugars. The sardines provide 13 g protein and 10 g total fat. They have up to 10 percent of the daily value for vitamin A and up to 12 percent of the daily value for iron.
According to the Harvard School of Public Health, eating more unsaturated fats instead of saturated or trans fats may improve your cholesterol levels and reduce your risk for heart disease. Depending on the variety, a serving of King Oscar sardines provides about 2.5 to 4 g saturated fat and 0 g trans fat per serving 1. The sardines have about 2.5 to 5 g of monounsaturated fats and 2.5 to 5 g polyunsaturated fats. The Linus Pauling Institute states that omega-3 fatty acids may reduce your risk for heart disease and sardines are a rich source 2.
Too much sodium can increase your blood pressure and risk for stroke. The 2005 Dietary Guidelines from the U.S. Department of Health and Human Services recommends keeping your sodium intake to less than 2,300 mg per day if you are a healthy adult on a 2,000-calorie diet 3. Sodium is naturally present in sardines, and you also get it from processed foods with added salt. Most varieties of King Oscar’s sardines have about 340 mg sodium per serving, and the low-sodium sardines have 200 mg per serving 1.
Calcium is an essential mineral for developing and maintaining healthy bones, but the 2005 Dietary Guidelines states that many Americans are at risk for not getting enough 3. You can get calcium from dairy products such as milk, cheese and yogurt, but if you are lactose intolerant or do not like dairy products, sardines could be an important natural source of calcium for you. Each serving of King Oscar sardines provides about 20 percent of the daily value for calcium 1.
According to the Harvard School of Public Health, fat in your diet may affect your risk for heart disease more than cholesterol. However, for some people, cholesterol from food causes higher levels of bad LDL cholesterol in the blood. The 2005 Dietary Guidelines suggests that healthy adults should not have more than 300 mg per day, and adults with high blood cholesterol should not have more than 200 mg cholesterol per day. King Oscar sardines have about 110 to 120 mg cholesterol per serving 1.
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