Sardines Overview
Sardines are small, oily fish packed with omega-3 fatty acids, protein, calcium, vitamin D, and B vitamins, making them one of the most nutritious and sustainable seafood choices.
Why Sardines Helps With Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
Sardines Nutrition Facts
Per 100g (100g (about 4-5 small sardines))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 24.6g | 49% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 11.5g | 15% |
| iron | 2.9mg | 16% |
| magnesium | 39mg | 10% |
| potassium | 397mg | 8% |
| vitaminD | 272IU | 68% |
| calcium | 382mg | 38% |
| vitaminB12 | 8.9µg | 371% |
| vitaminB6 | 0.2mg | 12% |
| vitaminB3 | 5.2mg | 32% |
| selenium | 52.7µg | 96% |
| phosphorus | 490mg | 49% |
Key Nutrients in Sardines for Heart Health
Omega3
1.5gSupports heart health by providing essential omega3
Potassium
397mgSupports heart health by providing essential potassium
Magnesium
39mgSupports heart health by providing essential magnesium
Best Ways to Eat Sardines for Heart Health
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
Pro Tip:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular protection.
Sardines Health Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
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