Sardines have a richer and more versatile mineral profile compared to tuna. Sardine is richer in phosphorus, zinc, copper, calcium, and iron. In addition to that, sardine has higher amounts of sodium than tuna. On the other hand, tuna is richer in magnesium and has a lower sodium content.
Still, tuna is high in protein, omega-3 fatty acids, and Vitamins B and A. This fish is also a good source of iron, phosphorous, and selenium. Sardines do not have a lot of mercury in them, so they're healthier in that regard. They mostly survive on plankton.
“You can't go wrong with sardines,” says Zumpano. “They're a wonderful source of omega-3 fatty acids, they're caught in the wild and they're cheap.” Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish.
Sardines are high in protein, rich in omega-3 fatty acids (associated with heart health benefits), and filled with certain important vitamins (especially D and B12) and minerals (such as calcium). However, sardines packed in oil are high in sodium and cholesterol, so daily consumption of them is not advisable.
Sardines are a type of small, oily fish that contain a lot of important nutrients. Both fresh and canned sardines have health benefits, including helping to fight inflammation and supporting the health of your heart, bones, and immune system.
The FDA recommends a weekly intake of two to three servings of sardines, or 8 to 12 ounces for adults and 4 to 6 ounces for children age 4 to 7. The FDA recognizes the health benefits of eating fish, especially for pregnant people and young children. Pregnant people can eat up to 12 ounces per week.
Note that sardines are stilllow in saturated fat and provide a good source of calcium. To get the most health benefit from omega-3-rich sardines,however, choose those packed in fish oil, water, olive oil, mustardor tomato sauce.
“Sardines are the No. 1 superfood for guys,” said Cooper, who co-hosts CNBC's reality pitch series “Adventure Capitalists.” “They're a powerhouse of nutrition, so I'm kind of an evangelist for sardines amongst everyone I meet.” Cold-water oily fish such as sardines are an excellent source of omega-3 fatty acids.
Some sardines are actually less fishy in smell and taste than tuna, and may be preferable to pickier seafood consumers for that reason. Whether you're a health-conscious seafood lover or are just looking for another affordable and convenient snack, canned sardines are the best substitute for tuna!
Potential Health Benefits of Canned Sardines
The omega-3 fatty acids found in fish work to protect the cardiovascular system. Omega-3s stabilize heart rhythms, decrease triglycerides (fat in your blood), and keep arteries free from blockages. They are highest in oily fish like salmon, mackerel, and sardines.
Mahmoud al-Sheikh Ali, a nutritionist and the head of Ibn al-Nafees Center in Gaza City, told Al-Monitor, "Canned sardines are a good source of protein for bodybuilding athletes. It has high nutritional value and vitamins, including iron, calcium and iodine."
Stick with higher-quality brands, and the fish will taste better. Drain the oil out of the can. Sometimes a recipe will tell you to use the oil straight from the sardine can– and I regularly use the canned oil in my cooking. However, keep in mind that the oil from the can will taste fishier than fresh oil.
Similar to shrimp, sardines are a potent seafood source of cholesterol. An ounce of sardines contains as much as 40 milligrams of cholesterol, and it's easy to eat more than an ounce at a time.
Oily fish – such as salmon, mackerel, anchovies, sardines and herring – contain all-important omega-3 essential fatty acid, which is important for heart and brain health as well as mood regulation.
Eat at least 2 portions of fish every week, including one of oily fish. Mackerel, sardines, salmon, trout and herring are all examples of oily fish. Remember tuna (whether fresh or canned) does NOT count as oily fish.
Lastly, sardines are packed with phosphorus, protein, vitamin D, and omega-3 fatty acids, all of which play important roles in keeping your skin hydrated and glowing, according to Simpson.
Entrepreneur and VC Craig Cooper swears by eating 5 cans of sardines a day. (And loves a 22-minute power nap.) Being an entrepreneur means doing things differently: Creating new products and services. Finding new ways to solve old problems.
Omega-3 fatty acids help prevent heart disease due to their anti-inflammatory properties. Sardines are an excellent source of them. Omega-3 fatty acids also reduce the risk of blood clots and lower blood pressure. And they may help protect those who've had a heart attack in the past.