Sardine · cooked
Values per 100 g — CIQUAL data (ANSES).
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Small fish, big benefits
The sardine is an affordable, rich oily fish: 25 g of protein and 9 g of fat per 100 g (180 kcal), with a good dose of omega-3s (EPA/DHA). Canned, it also provides calcium (via the soft, edible bones) and vitamin D.
It is one of the best value-for-money sources of omega-3s, and a small fish little affected by mercury (unlike large predators).
How to use it
Canned, the sardine is ready to eat: on wholewheat bread, mashed into homemade rillettes, in a salad. In water it is leaner than in oil; in oil, drain to control calories. Fresh, it grills quickly.
Bulking and cutting
Its healthy fats make it somewhat calorie-dense: an asset when bulking, to dose when cutting. Either way, aiming for one to two oily-fish servings a week is a good habit for omega-3s.
A micronutrient powerhouse
The sardine ticks boxes few foods combine. Canned, its edible soft bones provide calcium (good for bone); it is also one of the few dietary sources of vitamin D, often lacking in winter. All with omega-3s and vitamin B12.
Being a small fish low in the food chain, it accumulates little mercury and often comes from well-managed fisheries: you can eat it regularly with peace of mind.
What to pair it with
The sardine pairs with wholewheat bread or a starch and vegetables.
Key takeaways
- 25 g protein + omega-3s per 100 g: an affordable oily fish.
- Canned: calcium (bones) and vitamin D as a bonus.
- Small fish: little affected by mercury.
- 1-2 oily-fish servings a week.
Frequently asked questions
Is the sardine good for muscle building?
Yes: quality protein, omega-3s, calcium and vitamin D (canned), all at a low price. It is an excellent, often underrated food.
Are canned sardines healthy?
Yes, they keep their omega-3s and micronutrients. Prefer the version in water, or drain the oil to control calories.
Can you eat sardines often (mercury)?
Yes: it is a small fish low in the food chain that accumulates little mercury, unlike large predators such as tuna. You can eat it regularly, while still varying your fish for balance.
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