Sardines Are Having A Moment But Here’s The Real Truth About What They Do To Your Body

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If you have been scrolling on FoodTok lately, you have definitely encountered sardines. These tiny fish filled with nutrients are very trendy as of late. Sardines are typically canned and used to be considered a last resort food for emergencies only because of their long shelf life. Sardines are experiencing a renaissance of sorts.

Just because something is trending on TikTok doesn't mean it's necessarily healthy. Thankfully, sardines are the exception to the rule and can be great for one's heart, brain, and skin health. Just make sure to avoid cans with large amounts of sodium. Your canine companion can also get in on the trend, in moderation.

@condimentclaire How I eat sardines #condimentclaire ♬ original sound - Claire

One serving of the average can of sardines contains around 200 calories according to the US Department of Agriculture database. Breaking down these calories further when consuming this single serving you get 22 grams of protein and 13 grams of fat. There are no carbohydrates, fiber, or sugar but there is around 250 to 350 milligrams of sodium.

@beingwellishot With lemon and salt on toasg is good too #sardines #healthyfats #hormones #peotein #wildcaught #sandwich #recipe #saurkraut #fyp #fypシ #nutrition ♬ original sound - Shakira Victoria

These small fish are cooked or smoked before they are canned. Once canned, sardines can be consumed whole, bones and all, because they are soft enough to be properly digested. According to Julia Zumpano, a registered dietitian with the Cleveland Clinic, they contain vitamin D, vitamin B-12, calcium, phosphorus, and selenium. Let’s not forget the potassium, iron, zinc, and choline.

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@regular_gourmetjoe Eat healthy ##sardines##healthy##eating##easyrecipe##weightlosschallenge##food##tiltokcook##regulargourmetjoe ♬ Soft Background Music - Instrumental Background Music

According to Frances Largeman-Roth, a registered dietitian nutritionist, sardines are a great source of protein. The average adult weighing 150 pounds should eat around 54 grams of protein a day and a single can of sardines contains around 20 grams. Sardines are also affordable, with the average can costing around $3. They will last for years in the pantry.

@stephaniezubiri Sardines are a healthy source of Omega 3! Super easy, sosy way to eat your fave sardinas! ✨ #healthyonefor2021 #cookeatdrinkdance ♬ original sound - Stephanie Zubiri

The protein in sardines helps one feel full longer. It gets even better "At 200 calories (or less) per serving, sardines are a low-calorie protein source," Frances explained.

@coachallenbranch How to eat Sardines without smelling up the house Sardines really are one of the top super foods most people say they don’t eat them because of the smell…here’s a simple fix to the “smell up the house” problem #fitnessjourney #protein #grandpa #healthandwellness #health #weightloss ♬ original sound - Fitness One Global

Sardines have many health benefits because they are a good source of omega-3 fatty acids. They are a heart-healthy food according to Julia and Frances. “Numerous studies have found that omega-3s help reduce the risk of cardiovascular disease," Frances stated. "Omega-3s have been proven to lower blood triglycerides, decrease blood pressure, and prevent platelet aggregation (stickiness of platelets)," Julia added.

@hawaiianketodad This is how I eat sardines. How do you? #sardines #ketosnack #keto #fyp ♬ original sound - Hawaiianketodad

Sardines are great for your bones as well. They are an excellent source of calcium. One can gives you 50% of the recommended calcium daily quota.

@_itsabibb #sardines #fyp ♬ original sound - girl of your dreams

Fatty acids help your brain health. “DHA (an omega-3 fatty acid) makes up 40% of the fatty acids in the brain,” Julia explains. Sardines can help with mental clarity and may help prevent decline. They also help keep your skin looking great.

@lifeofrac Trust me, if you like fish (especially tuna), you will love sardines! I promise they’re good. #sardinesfordinner #howtoeatsardines #sardinesandwhich #sardinesandrice #healthydinnerseries #weeknightdinners #healthydinneroptions #pescetarianrecipe ♬ original sound - Raq⚡️

The only risks associated with sardines are mercury and sodium. All fish contain small amounts of mercury from the water they live in. In large quantities, mercury can be harmful to humans. Sardines are actually the safest fish to eat and have the lowest levels of mercury. For sodium, simply check out the can and choose those with a lower amount.

Sardines are a healthy food choice but everything should be done in moderation. “It’s smart to vary your seafood sources instead of eating the same type each week,” Julia advised. According to the FDA, it's best to limit sardine intake to two to three servings a week.

@misslizheart This is my take in Pan con Tomate which is a dish from Spain! So simple yet so delicious! It taste amazing by itself but today I topped it with sardines! ✨tomato - preferable a large one since it’s easier to grate ✨extra virgin olive oil ✨bread or Choice ✨salt ✨sardines ✨lemon juice ✨chipotle hot sauce (optional) Instructions: grate a bit of garlic then grate tomato then drain the juice and set aside (or drink it like I did). Then add the remaining puréed tomato to a pan with olive oil and salt. Let it simmer for about 5 minutes or until you toast your bread. Toast bread in pan with love oil then rub garlic on it. Assemble tomato sauce on toasted bread and then top with sardines, lemon juice and chipotle hot sauce. ¡Esta es mi versión del Pan con Tomate, que es un plato de España! ¡Tan simple pero tan delicioso! ¡Tiene un sabor increíble solo o cubierto con sardinas! ✨tomate - preferible uno grande ya que es más fácil de rallar ✨aceite de oliva virgen extra ✨pan o elección ✨sal ✨sardinas ✨jugo de limón ✨salsa picante chipotle (opcional) Instrucciones: rallar el tomate, escurrir el jugo y reservar (o beberlo como lo hice yo). Luego agrega el resto del puré de tomate a una sartén con aceite de oliva y sal. Déjalo hervir a fuego lento durante unos 5 minutos o hasta que tuestes el pan. Tostar el pan en una sartén con aceite de amor. Prepare la salsa de tomate sobre pan tostado y luego cubra con sardinas, jugo de limón y salsa picante de chipotle. #easyrecipes #asmrfood #pancontomate #sardinas #sardines #cookwithme #asmrcooking ♬ original sound - misslizheart

Dogs are even getting in on the sardine craze. According to Dr. Lisa Lippman, a veterinarian, this is totally safe and acceptable. Dogs will also benefit from the tiny fish’s omega-3 fatty acids and nutrients but it should not be an everyday thing. "I look at sardines as a treat, and treats should be no more than 10% of your dog's caloric intake," she explained. She also noted to make sure to give your pup sardines packed in water and not oil as the oil might upset your dog’s stomach.

Shannon Cudd (she/her)

*Disclaimer: The advice on LittleThings.com is not a substitute for consultation with a medical professional or treatment for a specific condition. You should not use this information to diagnose or treat a health problem without consulting a qualified professional. Please contact your health-care provider with questions and concerns.