Every week, a few cans of tuna go into the cart. The tin of sardines you bought months ago is still at the back of the pantry, because you're not sure what to do with the tiny bones, or whether it's worth the fishy smell.
This is not your fault. Sardines have a reputation problem. But the small fish in that flat can holds a few numbers that are hard to match, and the bones you're tempted to pick out are part of the reason.
Why the tiny bones matter
According to the National Institutes of Health, 3 ounces of sardines canned in oil, with bones, provide 325 milligrams of calcium, 25% of the Daily Value. That figure is for sardines with their soft, edible bones, so skinless and boneless versions may not match it.
The NIH also lists 0.74 grams of DHA, one of the omega-3 fats found in fish, in 3 ounces of sardines canned in tomato sauce. Based on USDA data for sardines canned in oil, those same 3 ounces carry about 21 grams of protein and about 177 calories.
Then there's mercury. In FDA testing, sardines averaged 0.013 parts per million of mercury, compared with 0.126 for canned light tuna and 0.350 for canned albacore. That makes albacore's average roughly 27 times higher than the sardines'. The FDA lists sardines among its "Best Choices" for fish.
Five ways to eat one small can
If the fish itself is the hurdle, start with these:
- On toast. Mash 3 ounces of sardines, bones and all, with a squeeze of lemon and spread on whole-grain toast. The bones break up as you mash.
- In place of tuna salad. Mix with plain Greek yogurt, chopped celery and a little mustard, the same way you'd make tuna salad.
- Over pasta. Warm the sardines in a skillet with garlic and a spoonful of their oil, then toss with spaghetti and parsley.
- On a salad. Lay them over greens with white beans and a lemon vinaigrette for a lunch with no cooking.
- Start small. If the taste is new to you, try half a can mixed with other flavors before eating a whole one.
Plan B if sardines still aren't for you: canned fish in general stores well and works in salads and burgers, which is why it appears among Lively Table's healthy seafood recipes. Just know that canned albacore carries much more mercury, according to the FDA's figures.
Who should go easy on the daily can
Salt is the main catch. Based on USDA data, 3 ounces of sardines canned in oil have about 261 milligrams of sodium, so check the label and look for lower-sodium versions if you're watching your intake.
If you're pregnant or breastfeeding, follow the FDA's advice about eating fish: 2 to 3 servings a week from its "Best Choices" list, with a serving of 4 ounces. A can every day goes beyond that, so talk with your doctor about how much fits.
The NIH hasn't set a recommended daily amount for DHA, so there's no target to hit. Skip sardines entirely if you have a fish allergy. If you have kidney disease, heart disease or a condition that limits sodium, ask your doctor or a registered dietitian before making a can a day your habit.
Keep the bones, mash them in, and pick sardines over albacore. That's the trick.
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