Nutritional Value of Sardines

The sardine is one of the most common species of fish in the Greek Mediterranean diet.

Sardines are oily fish and, as such, have a higher content of ‘good’ fats, mainly polyunsaturated omega-3 fatty acids. Other fish in this category include salmon, sea bass, anchovies and mackerel.

In Greece, sardines are usually grilled or oven-roasted with olive oil and oregano or tomato, or cured raw with lemon juice and salt.

Nutritional value:  Sardines	per serving: 100 g[1]	RDI per serving2
Kcal	208.0	10.4%
Fat (g)	11.4	14.6%
Saturated fat (g)	1.5	7.5%
Monounsaturated fat (g)	3.9	–
Polyunsaturated fat (g)	5.2	–
of which omega-3s (g)	1.0	–
Carbohydrates (g)	0.0	0.0%
Fiber (g)	0.0	0.0%
Sugar (g)	0.0	0.0%
Protein (g)	24.6	49.2%
Cholesterol (mg)	142.0	47.3%
Salt (g)	0.1	0.0%
1 Values are based on the U.S. Department of Agriculture (USDA) nutrient database.1 2 The percentage of Recommended Daily Intake (% RDI) shows how much of the recommended daily intake of each nutrient is contained in a single serving. Calculations are based on U.S. Food and Drug Administration (FDA) daily values, based on 2,000 Kcal per day for an average healthy adult.  Depending on an individual’s energy needs, % RDI can be lower or higher.

Sardines have high nutritional value, supplying us with important nutrients necessary for good health.

Specifically, sardines are a rich source of high-quality protein, comparable to meat in this regard.

Moreover, sardines, as oily fish, are an excellent source of ‘good’ omega-3 fatty acids.

Specifically, sardines contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), with 100 grams of sardines providing 1 gram of EPA+DHA.

Additionally, sardines, when consumed with their bones, are an excellent source of calcium, phosphorus and vitamin D.

What is more, sardines provide us with B vitamins (including niacin and vitamin B12) and trace elements such as iron and selenium.

Regular consumption of fish, including sardines, has been associated with significant health benefits.

In particular, consumption of fish (mainly oily fish) has cardioprotective benefits due to their high content of omega-3 fatty acids. It is argued that marine omega-3s, EPΑ and DHA, play a central role in reducing the risk of cardiovascular diseases.[2] These ‘good’ fatty acids are found in the phospholipids of cell membranes and appear to have anti-inflammatory, anti-thrombotic and hypotriglyceridaemic action.

Some studies have highlighted the potential brain-health benefits of eating fish. Researchers believe that DHA and EPA, especially DHA, are essential for good cognitive function. Several observational studies indicate that a diet rich in omega-3 fatty acids is associated with a reduced risk of cognitive decline, dementia and Alzheimer’s disease.[3]

In conclusion, sardines are a valuable nutritional component of the Greek diet, offering numerous health benefits.

BIBLIOGRAPHY

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[1] USDA. Food search. Fish, sardine, Atlantic, canned in oil, drained solids with bone. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients. (Accessed October 2024).

[2] Hu Y, Hu F, Manson J. Marine omega‐3 supplementation and cardiovascular disease: An updated meta‐analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161/JAHA.119.013543.

[3]Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016/j.ajcnut.2023.04.001.