Sardines are often consumed by us for certain reasons, for example because of their practical presentation and we don’t have time to cook other foods. In addition to its delicious taste, it turns out that sardines have a number of nutritional content that is good for health. What are the nutritional content of sardines? See the explanation below.
Sardines are a species of fish from the Clupeidae family. This fish is able to survive at sea depths of more than 1,000 meters. Sardines are often processed into canned food mixed with chili and tomato sauce. Even so, it turns out that sardines are rich in nutrients. Following
Sardines Nutrition Facts For Body Health
1. Vitamins
Sardines have a variety of vitamins, including:
- 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
2. Minerals
Mineral is one of the important nutrients for the body that is difficult for us to ignore because the function of this mineral is very useful for keeping the body healthy. Minerals in sardines include the following:
- 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
3. Fat
As we know fat is also needed for the body, especially healthy fats. Fat serves as a source of energy in addition to carbohydrates. Sardines contain good fats, including:
- 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
4. Calories
In 100 grams of sardines, the total number of calories is 186. Calories from carbohydrates are 2.6 and from fat are 94.4. In addition, a 100 gm amount will also contain 20.9 g protein, 66.7 g water and 1.9 g ash.
Benefits of Sardines for Body Health
- Omega-3 essential fatty acids are found in sufficient quantities to keep our heart healthy.
- Sardines can lower triglyceride levels and help prevent heart rhythm disorders.
- Sardines have a small size, so they have less toxins, which makes them a good choice for consumption.
- Eating Saden Fish can maintain cardiovascular health because of the Vitamin B12 content in it.
- Improves bone matrix and overall bone health due to its high content of calcium, vitamin D, and phosphorus.
- Protein contributes to maintaining a feeling of fullness, and the zero-carb content is very good for maintaining sugar levels in the body.
- Sardines are good for fighting inflammation.
- Overall, sardines are good for health, and their nutritional content is very much needed by the body. However, it should be noted that sardines must be cooked the right way.
Those are the nutritional facts on sardines and their health benefits. If the article above is useful, don’t forget to share it. Greetings healthy!
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