Canned Sardine

Canned sardines are a nutritional powerhouse. Not only are they an excellent source of protein, vitamin B12, vitamin D and calcium (containing more than 20% of the Daily Value), but they're also a good source of iron (containing more than 10% DV). Canned sardines are a healthy food that are high in protein, vitamins, minerals and omega-3 fatty acids.

Nutrition:

• Protein: Helps build and repair muscle
• Omega-3 fatty acids: May help reduce inflammation and oxidative stress, and may lower the risk of heart disease and type 2 diabetes
• Calcium and vitamin D: Helps maintain healthy bones
• Vitamin B12: Helps with nerve function and red blood cell production
• Selenium: Acts as an antioxidant to protect cells from damage

One can of sardines contains:

• Close to 100% of the recommended daily intake of omega-3 fatty acids
• More than 20% of the Daily Value of calcium
• More than 10% of the Daily Value of iron
• 0.74 grams of DHA and 0.45 grams of EPA

Are Canned Sardines Healthy? Here's What Dietitians Say:
You can eat sardines straight from the can without cooking them. You can also try using the oil from the can to season rice.