Sardines: a nutritional champ
By Sari Huhtala
As a Scandinavian, I was raised on delicacies like pickled herring on open-faced rye bread, which later gave rise to sardines on rye. By the time my children were three I had trained their tastebuds to love sardines and pickled herring too. I hadn’t even realized this humble, inexpensive type of fish was a nutritional powerhouse – and a great source of omega-3 polyunsaturated fatty acids. Even better than salmon!
A 100-gram serving of canned sardines, in water, is not just a fabulous source of omega-3s, but sardines have more protein, calcium, iron, magnesium, phosphorus, potassium, zinc, copper, selenium, B12, and even EPA and DHA (omega-3s) than cooked salmon does, according to a 2023 review in the journal Frontiers of Nutrition. Not to mention sardines have a slew of vital vitamins like vitamin D.
In the review – Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits – researchers explored alternatives to expensive omega-3 supplements.
Oily fish, like salmon, tuna, herring, mackerel and sardines are the most ideal source of polyunsaturated fatty acids (n-3 PUFA). Heart-healthy sardines are high in n-3 PUFA, researchers note, and an inexpensive way to add omega 3s to one’s diet.
Need more calcium in your diet? Consuming 100 grams of sardines provides the same amount of calcium as 400 ml of milk. Be sure to buy sardines with bones – bones have a lot of calcium and are super nutritious. Look for sardines in water, not in oils. The ones in oil are a poor dietary choice. The oils are high in omega 6 and raise inflammation.
Concerned about heavy metal toxicity from oily fish? Just one caveat before stocking the pantry with tons of sardines. Although sardines have less mercury than salmon, sardines, because they are a darker fish, have more arsenic than salmon. Moderation is best. Just like eating rice, which also has arsenic, it can be part of a healthy diet, but not a daily part of your diet.
Not a sardine fan? Besides adding them to crackers or bread, try lightly searing them with garlic and olive oil and adding to pastas or rice, or make a sardine salad much the same way as one would make a tuna salad, or get creative and top with pesto or a zest of lemon.
(This information is not intended to replace medical advice and treatment from a health care practitioner).
Sari Huhtala is the creator, publisher and editor of Alive and Fit Magazine, which was created in 2007. She has over 25 years of experience in journalism and over 15 years of experience as a certified personal trainer and fitness instructor, and is a holistic chef, offering holistic cooking and edible wilds workshops. She is an organic farmer, wild-crafter and grandmother, who has spent over 20 years navigating a holistic, healthy path for her family. Reach her at friends@thelaughingforest.ca
