Sardines have become a go-to fish in recent years for their extraordinary protein and omega-3 content, as well as their richness in other nutrients.
But they can be intimidating to eat because of their taste (fish) and texture (also, fish).
That said, the benefits of sardines are so vast that it’s worth introducing this nutritional powerhouse into your diet. We will explain to you…
What type of fish is a sardine?
Sardines come from the herring family and draw their name from the Mediterranean island of Sardinia. They are known as an oily or greasy fishdue to their high level of health omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Most often cooked or smoked then canned in oilsardines have seen a resurgence during the pantry food rush of the Covid-19 pandemic, and are considered among the the most durable animal proteins.
Are sardines good for you?
Sardines are said to be high in protein and omega-3 fatty acids – among a host of other nutrients – which makes them healthy as a snack or as protein in a meal.
They are also one of a minority of foods that are naturally rich in vitamin D. However, sardines can be high in sodium, so people with high blood pressure should be aware.
Sardine feeding
A 3.75 oz. can of sardines contains the following:
- calories: 191
- Carbohydrates: 0g
- Fiber: 0g
- Fat: 11 grams
- Cholesterol: 131mg
- Saturated fat: 1g
- Protein: 23 grams
- Sodium: 282mg
- Potassium: 365mg
Are sardines better for you than tuna?
Among the most popular forms of each food, sardines in oil offer 32% more protein than canned tuna in water. They’re also higher in omega-3s, as well as a host of other nutrients, including calcium, iron, magnesium, potassium, and zinc.
Sardines are also considered a low mercury fishsomething that you can’t usually tell on canned tuna. Ironically, the cheapest tuna option – light tuna or skipjack tuna – is less mercury than its solid white, or albacorecounterpart.
Anchovies versus Sardines
Aside from their relative size, sardines and anchovies don’t have much in common. They are completely different species, have very different tastes and are found in totally different waters.
Anchovies, however, are even higher in protein per 100g than sardines and are richer in iron, magnesium, potassium and zinc. But they also contain more than 10 times more sodium than sardines in their most common form, making them a salt bomb even for those with healthy blood pressure. That’s why they’re usually used sparingly (for example, as a pizza topping).
5 benefits of sardines
1. Protein
Sardines are protein powerhouses, pointing in at 23g of protein in each 3.75 oz can. Josh Hollanda fitness trainer specializing in nutrition who trained with Madonna, praises the sardine for its protein-packed punch.
“I consider them a ‘superfood’ snack because they’re complete with protein and healthy fats and they’re low in carbs,” he says. “Plus, they’re practical. I can put a container of sardines in a backpack and hike, and if I’m hungry I can grab it instead of having to pack something.
2. Healthy Fats
Sardines are well known for their omega-3 fatty acids. These “good” fats are associated to cardiovascular function, healthy vision and cognition, among other benefits.
3. Vitamin D, and more
Few foods naturally contain vitamin D, which is why so many others, like milk and orange juice, are fortified with it. But sardines are one of the top 10 sources of vitamin D, according to the NIH.
Vitamin D supports bone health by promoting calcium absorption, is associated with healthy blood pressure and heart health, and promotes immune function. Sardines also provide minerals including calcium, iron, magnesium, phosphorus, potassium and zinc.
4. Low-mercury fish
According to the FDA, sardines have one of the lowest concentrations of mercury (a toxin) when it comes to fish. The fact that sardines themselves are low in mercury translates to a healthier catch for us.
5. It’s a “whole” whole food
Sardines are one of the few animals that we as humans can consume in their entirety. “The fact that you can get it like a whole fish and eat it in one bite? You bite into it and grab all the organs along the way. If you eat salmon or tuna, you only get muscle meat. With a sardine, you also get organ meat,” Holland adds.
How to eat sardines
Kevin O’Connorchef, author, olive oil sommelier and forager, is passionate about sardines.
“What comes to mind when I first think about the greatness of sardines has to be the flavor,” he says. “The little guys are packed with such great brackish, salty, and oceanic qualities that you don’t get more popular fish, like tuna. Creaminess is something to embrace, especially knowing that the fats in sardines are good fats.
He offers a recipe for beginners, one that serves to enhance the simplicity of sardines.
“Preserving sardines in extra virgin olive oil, garlic and herbs isn’t just a way for me to process my catch; it provides me with a range of healthy fats in one jar,” says O’Connor. “One of my favorite ways to eat sardines (or “dinos” as I call them at home) is actually the way I conquered a sardine nay-sayer.”
- It starts with sardine fillets, candied in a mixture of extra virgin olive oil, pink peppercorns, fennel seeds, garlic and lemon thyme.
- Then, he spreads the sardines on a fresh baguette before smothering them in an aioli made with the excess “preservation” mixture.
- The dish is topped with an herb salad (including: parsley, tarragon, dill, and curly) which is garnished with a drizzle of Meyer lemon and an additional drizzle of olive oil.
“We were there in my kitchen, late at night, and we both devoured the pot of dinos and a whole loaf of bread,” O’Connor recalled. “We didn’t stop until after the decimation to clean the aioli and olive oil off our hands and faces.”
Another option? Hide the flavor. Holland has some tips for the beginner.
- First, he recommends cooking the fish, because “when sardines can embrace that little kick rather than that ‘broken teeth’ taste, they can be enjoyable.”
- Second, O’Connor says to cut the sardine into pieces.
- Third, he says to add the fish to a dish, suggesting “a paella or a mixed vegetable or a gumbo or a salad”.
And, if that doesn’t work, O’Connor shares a vegetable-based soup recipe he recommends to his customers in New York.
“Start with a very small amount, maybe one or two sardines instead of a whole can,” he advises. “Put them in a blender with some steamed or blended veggies and a little grass-fed butter. The butter has a nice strong taste. Maybe add salt/pepper and cayenne pepper for flavor. Make yourself a good little soup or mash and you will almost never be able to taste the sardines.
