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The Nutrients in Canned Sardines
Canned sardines are a rich source of calcium and vitamins E, B-12 and D. Vitamins E and D are two vitamins that many Americans don't get enough of, according to the Linus Pauling Institute. Sardines are also an excellent source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Adding canned sardines to your diet will help you boost your intake of these beneficial nutrients.
Nutrition
One 3-oz. serving of sardines provides 177 calories, 21 grams of protein, 9.7 grams of fat and no carbohydrates or fiber. Moderately active adults require 1,800 to 2,800 calories daily to maintain their body weight. According to the 2010 Dietary Guidelines for Americans, caloric requirements are based on age, gender, height, weight and activity level 3. The daily requirement for protein is 0.8 grams per kilogram of body weight. For example, a 140-lb. woman weighs 64 kg, and would therefore require 51 grams of protein daily.
- serving of sardines provides 177 calories, 21 grams of protein, 9.7 grams of fat and no carbohydrates or fiber.
- The daily requirement for protein is 0.8 grams per kilogram of body weight.
Calcium
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Because the bones in canned sardines are edible, the calcium content is quite high. One 3-oz. serving of canned sardines provides 325 mg of calcium, or more than 32 percent of the daily requirement for adults (1,000 mg). Not only is calcium important for bone health, but it's also necessary for muscle contraction and nerve impulse transmission.
- Because the bones in canned sardines are edible, the calcium content is quite high.
- serving of canned sardines provides 325 mg of calcium, or more than 32 percent of the daily requirement for adults (1,000 mg).
Vitamin E
One 3-oz. serving of canned sardines provides 1.7 mg of vitamin E. The daily requirement for adults is 15 mg. Vitamin E is a potent antioxidant that may a play a role in cardiovascular disease prevention, according to the Linus Pauling Institute.
Vitamin B-12
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A deficiency of vitamin B-12 results in anemia, or a deficiency of red blood cells. One 3-oz. serving of canned sardines provides 7.6 mcg of vitamin B-12 -- more than 100 percent of the daily requirement of 2.4 mcg.
Vitamin D
One 3-oz. serving of canned sardines provides 164 International Units of vitamin D. The daily requirement for vitamin D is 600 IU for adults up to age 70. Vitamin D is vital for bone health and may also help prevent multiple sclerosis and certain types of cancer.
Omega-3 Fatty Acids
The omega-3 fatty acids EPA and DHA may help decrease chronic inflammation in the body, according to the Linus Pauling Institute. Chronic inflammation is associated with obesity, diabetes and cancer, among other health conditions. One 3-oz. serving of canned sardines provides 402 mg of EPA and 433 mg of DHA. No daily requirement has been established for EPA and DHA.
- The omega-3 fatty acids EPA and DHA may help decrease chronic inflammation in the body, according to the Linus Pauling Institute.
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References
- USDA: Food and Nutrient Database
- Linus Pauling Institute at Oregon State University: Micronutrient Information Center
- USDA: Dietary Guidelines for Americans 2010 (.pdf)
- "Advanced Nutrition and Human Metabolism"; Sareen Gropper, Jack Smith, James Groff; 2005
- Fish, sardine, Atlantic, canned in oil, drained solids with bone. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Innes JK, Calder PC. Marine omega-3 (N-3) fatty acids for cardiovascular health: An update for 2020. Int J Mol Sci. 2020;21(4):1362. doi:10.3390/ijms21041362
- University of Rochester Medical Center. Health encyclopedia: nutrition facts, fish, sardine, Atlantic, canned in oil, drained solids with bone, 1 sardines.
- Morris MC, Brockman J, Schneider JA, et al. Association of seafood consumption, brain mercury level, and APOE ε4 status with brain neuropathology in older adults. JAMA. 2016;315(5):489-497. doi:10.1001/jama.2015.19451
- Derbyshire E. Brain health across the lifespan: A systematic review on the role of omega-3 fatty acid supplements. Nutrients. 2018;10(8):1094. doi:10.3390/nu10081094
- Ellis E. 4 keys to strength building and muscle mass. Academy of Nutrition and Dietetics. Updated January 20, 2020.
- Chaddha A, Eagle KA. Omega-3 fatty acids and heart health. Circulation. 2015;132(22):e350-352. doi:10.1161/CIRCULATIONAHA.114.015176
- Balfegó M, Canivell S, Hanzu FA, et al. Effects of sardine-enriched diet on metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: A pilot randomized trial. Lipids Health Dis. 2016;15:78. doi:10.1186/s12944-016-0245-0
- Moores S. Pregnant safe sources of omega-3 fats. Academy of Nutrition and Dietetics. Updated November 7, 2019.
- National Institutes of Health, Office of Dietary Supplements. Calcium fact sheet for professionals. Updated February 14, 2020.
- American College of Allergy Asthma & Immunology. Fish allergy. Updated March 21, 2019.
- Environmental Defense Fund. Sardines.
- U.S.Food & Drug Administration. Selecting and serving fresh and frozen seafood safely. Updated March 28, 2019.
Writer Bio
Margaret Wertheim is a Chicago-based registered dietitian and nutritionist with a master's degree in nutrition from Bastyr University and a bachelor's degree in biochemistry from the University of Wisconsin-Madison. She serves as an editor of Nutrition in Chicago, the newsletter of the Chicago Dietetic Association, and maintains her own food and nutrition blog.