Nutrition in Sardines

Sardines are small, oily fish, which can be classified under the herring family of Clupeidae. They come in a variety of sizes and have a protruding snout. They are generally known to travel in large groups (schools). These fish are enormously consumed by humans due to their ample nutritional value and health benefits. They are mostly caught in the Pacific and the Atlantic in large numbers.

The stock of nutrition can be classified according to the essential nutrients. Consider a cup of sardines, i.e., 100 gms. The distribution of all the nutrients in that cup would be:

• Vitamin A - 143 IU
• Vitamin C - 1.0 mg
• Vitamin D - 480 IU
• Vitamin E (alpha-Tocopherol) - 1.4 mg
• Vitamin K - 0.4 mcg
• Riboflavin - 0.2 mg
• Niacin - 4.2 mg
• Vitamin B6 - 0.1 mg
• Folate - 24.0 mcg
• Vitamin B12 - 9 mcg
• Pantothenic Acid - 0.7 mg
• Choline - 85 mg

The total amount of carbohydrates is 0.7 gm. It can be broken up as:

• Dietary Fiber - 0.1 g
• Sugars - 0.4 g

Sugar and carbohydrates are a very important aspect. We can see that there is hardly any sugar content (which is good for health).

Minerals are yet another essential nutrient you cannot ignore regarding any food item you eat. The distribution of minerals in this fish are as follows:

• Calcium - 240 mg
• Iron - 2.3 mg
• Magnesium - 34.0 mg
• Phosphorus - 366 mg
• Potassium - 341 mg
• Sodium - 414 mg

• Zinc - 1.4 mg
• Copper - 0.3 mg
• Manganese 0.2 mg
• Selenium - 40.6 mcg

The distribution of fats goes something like this:

• Saturated Fat - 2.7 g
• Monounsaturated Fat - 4.8 g
• Polyunsaturated Fat - 2.1 g
• Total Omega-3 Fatty Acids - 1693 mg
• Total Omega-6 Fatty Acids - 123 mg

The total number of calories is 186. The calories from carbohydrates are 2.6 and those from fats are 94.4. Canned ones too have a calorie count close to this value.

In addition to this, the 100 gm quantity would also contain 20.9 g of protein, 66.7 g of water, and 1.9 g of ash.

• Omega-3 essential fatty acids are found in good quantity in these species, which are excellent for our heart.
• They decrease the triglyceride levels and help to prevent abnormalities in heart rhythm.
• The size of the fish is small, so it has less toxins, which makes it a better choice.
• Cardiovascular health of humans is enhanced on account of its Vitamin B 12 content.

• Primarily, you get all the omega-3 fish oil benefits from this fish.
• The bone matrix and the overall bone health is assured by a combined effect of calcium, vitamin D, and phosphorus. This fish is high in calcium content.

• The proteins contribute in maintaining satiety, and the zero carbohydrates are great to keep the sugar levels of the body in check.
• They are said to be effective as far as treating inflammation is concerned.

All in all, sardines are great for overall health, and their nutritional content is commendable. But the small catch is that they have to be cooked in a particular manner and style. You also have to see if the recipe requires fresh or canned fish.

Disclaimer: This story is for informative purposes only, and should not be used as a replacement for expert medical advice.