Canned Sardines

Sardines are oily fish that belong to the family Clupeidae, along with other members like, the herrings, shads, hilsa and menhadens. These are among the most commonly consumed fish in the world. Sardines are otherwise known as pilchards and people use these terms interchangeably. It is also said that, sardines are smaller fish (less than four inches in length), whereas, pilchards are the larger counterparts. However, the name sardine is derived from the Mediterranean island of Sardinia, where this fish was once found in abundance. It is the nutritional value and health benefits of sardines that are responsible for their popularity. Both fresh and canned versions are used for consumption. Canned sardines are very popular in almost all parts of the world, whereas, in some regions the fresh form is preferred.

There are various methods of canning sardines. These fish are cleaned well, before removing their heads, gills and viscera. These cleaned pieces of sardines are then cooked by steaming or deep frying. After cooking, these fish pieces are dried and packed in oil (olive or soybean), salt water or sauce (tomato or mustard). Read on to know more about sardine nutrition facts, especially, canned sardines.

Sardine Nutrition Facts

Sardines are small, silvery fish with protruding snouts and big mouths. They are found in the open ocean, but can also be seen in estuaries. While, these fish feed on plankton and larvae, large fish species feed on sardines. The dark flesh of this fish is oily and is rich in omega-3 essential fatty acids, vitamin D, calcium, iron, vitamin B12, and protein. This fish is also very low in contaminants like mercury. Studies show that consuming sardines is good for preventing cardiovascular diseases and Alzheimer's disease. One small sardine (fresh) contains approximately 3 grams protein, 1 gram fat, 17 milligrams cholesterol, 61 milligrams sodium and amounts to 25 calories. The following paragraph deals with canned sardines nutritional value.

Canned Sardine Nutrition

The nutritional value of canned sardines may vary with the type of canning. In case of a sardine can (packed in water), weighing 3.75 ounce, the calorific value will be around 140 calories, when drained. In this case, the sardines contain around 19 gm protein, seven gram fat and 100 mg cholesterol. If the sardines are packed in oil, the calorific value (for 3.75 ounce can) will be around 190 calories, when drained. These sardines provide 22 gm protein and 10 gm fat. In case of sardines packed in oil, one can will provide around five mg niacin and eight mcg vitamin B12. The iron and calcium content in canned sardines will be almost equal in both packages. While, one can of sardines can provide almost 20% of the daily value of iron, it can also provide 20% to 30% of daily value of calcium. In case of sardines canned in tomato sauce, the calorie count is around 70 for a single fish. It will contain four gram fat, 23 mg cholesterol and eight gram protein. Read more on canned sardine recipes.

Now, you know more about sardines and canned sardine nutrition. So, include this fish in your diet and enjoy the health benefits offered by them. It may happen that sometimes, you get sprats or round herrings in cans marked as sardines. So, go for good quality products from trustworthy manufacturers.