Sardines are nutritional powerhouses! Not quite as nutrient-dense as organ meats, but to many people more palatable. Sardines provide more omega-3 than most fish oil supplements as well as complete protein (containing all the essential amino acids). They are also a great source of the many nutrients.
According to the USDA food database, per 100g of tinned sardines including bones contains:
*Omega-3 – 1480mg (473mg EPA, 509mg DHA)
*Vitamin B12 – 8.9mgc (>100% RDA)
*Vitamin D – 4.8mcg (32% RDA)
*Calcium – 382mg (39% RDA). If you avoid dairy then sardines provide a great source of calcium
*Phosphorus – 490mg (70% RDA)
*Selenium – 52.7mcg (96% RDA)
*Choline – 75mg
5 ways to eat sardines
1. Mash with olive oil and lemon juice and serve with baked sweet potato and salad
2. Mix with paleo mayo and a pinch of paprika and spread on grain-free crackers
3. Mix with a garlicky tomato sauce and stir into courgette spaghetti. Sprinkle with chopped fresh parsley
4. Make a sardine omelette or stir into scrambled eggs
5. Mash with a ripe avocado to make a dip for crudités
You must be logged in to post a comment.