📊 Nutritional Table (100 g)
The nutritional value provided by 100 grams of the product is given below.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 208 kcal | -- |
| 💪 Protein | 25.0 g | -- |
| 🧈 Fats | 11.0 g | -- |
| 🍚 Carbohydrates | 0 g | -- |
| 🌾 Fiber | 0 g | -- |
| Calcium | 382 mg | 38% |
| Omega-3 | 1.5 g | -- |
| Vitamin D | 193 IU | 32% |
| Vitamin B12 | 9 µg | 375% |
| Selenium | 53 µg | 96% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What sardines contributes to an athlete's diet:
- Calcium from soft bones — a good source if you don't eat dairy products
- Omega-3 and vitamin D — both obtained from fatty fish
- B12 — needed for the nervous system and normal energy metabolism
- Small and short-lived fish — therefore they contain fewer contaminants than large predatory fish
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- Straight from the can: with lemon and a slice of rye bread
- In salads: with avocado, tomatoes, olives
- On toast: mashed with lean cottage cheese and dill
⚡ When to Eat?
For a snack or a light lunch; before training, leave at least 2–3 hours.
🔄 Substitutions and Alternatives
What to Replace Them With sardines:
Canned tuna, mackerel, herring, anchovies
💡 Tips
- Choose unsalted, in oil or in its own juice — less salt
- Bones soften after canning — that's where the calcium is concentrated
- Convenient food for travel — no refrigerator needed
- Don't pour out the liquid — it is suitable for sauces and salad dressings
🐟 Canned Fatty Fish: Comparison
| Product | Taste | What is worth knowing |
|---|---|---|
| Sardines | Rich, bold | Eaten with soft bones, therefore high in calcium |
| Mackerel | Dense, rich | Similar fat content, larger pieces (see mackerel) |
| Herring | Salty, bold | Often marinades with a lot of salt (see herring) |
| Canned tuna | Dry, crumbly | Low in fat, therefore less omega-3 (see canned tuna) |
| Anchovies | Very salty | Added little by little as a seasoning |
Fatty fish is the main dietary source of long-chain omega-3, and canned fish is the most convenient way to get it without cooking (see omega-3).
✅ Practical Rules
- Liquid in the can: if the fish is in oil — drain it; in its own juice there is usually more salt.
- Salt: one can may cover a large part of the daily sodium, so choose unsalted options if you limit it.
- Bones: canning softens them — they are edible and are a source of calcium.
- Ingredients: best when only fish, water or oil, and salt remain in the list.
- Regularity: fatty fish is worth eating regularly, not just once a month; discuss the amount with a specialist (see vitamin D).
- Storage: transfer an opened can to a glass container and keep in the refrigerator for no longer than a couple of days.
🙋 FAQ
Is canned fish inferior to fresh? Not always: the nutritional value is similar, and sometimes there is even more calcium because the fish is processed with bones.
Are sardines high in mercury? Small, short-lived fish are less contaminated with heavy metals than large predatory fish, so they are considered a safer choice.
When to Eat? Most convenient for lunch or after training with grains and vegetables (see whole-grain pasta).
Can They Be Eaten Every Day? A small portion fits into most meal plans, but it is important to vary fish species and watch how much salt you get from canned fish.