Sardines offer more vitamin E per serving than tuna, and they also contain more calcium. Vitamin E plays a role in healthy blood circulation by promoting new red blood cell development, and its antioxidant function combats tissue damage.
Sardines do not have a lot of mercury in them, so they're healthier in that regard. They mostly survive on plankton. They offer high values in vitamins B2, B12, and D.
The tests showed that, based on recommended serving sizes, sardines and salmon contained much higher amounts of omega-3 fatty acids than tuna.
So is it bad to eat sardines every day? While dietary cholesterol doesn't affect blood cholesterol levels as significantly as we once thought, it's still best to limit high-cholesterol foods and stick to eating sardines about twice a week rather than every day.
While canned sardines are a low-mercury fish choice, Manaker notes, "eating them frequently—as in more than four times a week—may be a concern, since you could potentially be exposed to too much [mercury]."
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 in water VS oil: which one is better? Sardines in olive oil taste better - arguably. Sardines in water have roughly half as much fat, but the amount of saturated fat isn't a lot higher in olive oil-packed sardines. In other words sardines in olive oil have more fat, but it's the good stuff.
Fortunately, canned sardines are not only healthier than canned tuna, but just as tasty (if not tastier) and can easily be used to prepare dishes in the same ways.
Sardines, Pacific (wild-caught)
The tiny, inexpensive sardine is making it onto many lists of superfoods and for good reason. It packs more omega-3s (1,950 mg!) per 3-ounce serving than salmon, tuna, or just about any other food; it's also one of the very, very few foods that's naturally high in vitamin D.
1. Salmon. Salmon is versatile and one of the best sources of omega-3 fatty acid, which is essential as the body cannot make it on its own so it must be obtained through food. Salmon's also high in protein, with just 200g providing around 44g protein.
If you're concerned about limiting the amount of mercury you consume, and if you've eaten no other fish during the week, Consumer Reports says up to 12 ounces a week of Bumble Bee Chunk Light, Chicken of the Sea Chunk Light, Safe Catch Wild Elite, and StarKist Chunk Light tunas are the safer choices among the products ...
Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish species that are lower in mercury, such as shrimp, canned light tuna, salmon, pollock, and (farmed) catfish. You may eat up to 6 ounces of canned albacore ("white") tuna per week.
And if you're looking for a healthy and delicious way to add more fish to your diet, sardines should be at the top of your list. As with any food, it's best to eat them in moderation—eating sardines two to three days a week is a safe and healthy option.
Adding sardines to a balanced diet can help improve blood vessel function, ease inflammation, and more. A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third.
The FDA recommends consuming fish lower in mercury. For tuna varieties, skipjack earns the Best Choice label from the FDA, while yellowfin and albacore receive the Good Choice label.
1. Is canned tuna fish good for you? Yes, canned tuna is a healthful food rich in protein and contains many vitamins and minerals such as B-Complex vitamins, Vitamins A and D as well as iron, selenium and phosphorus. Tuna also contains healthy omega 3 essential fatty acids DHA and EPA.
But are they just as healthy when you get them canned vs. fresh? Unfortunately, fresh sardines and canned sardines are not equal in nutritional value. Canned sardines are often packed in oil, water, mustard, tomato, or other sauces that can increase sodium levels.
You can simply eat canned sardines as are. You may want to drain the liquid they come in. You can easily add some oil, mayonnaise, hot sauce, mustard, or other seasonings; put them into a salad, or grill with some onions and garlic to seal in additional flavour.
Canned or packaged sardines can be rinsed under water to remove excess sodium but can be offered with skin and bones still intact, as both are made soft and edible by the canning process.
Drain the oil out of the can.
However, keep in mind that the oil from the can will taste fishier than fresh oil.
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.
The best in terms of lowering cholesterol are tuna, salmon, and swordfish. Sardines and halibut are good options, too.