rich in calories

For each 100g of sardines contain about 250 calories. Of these, about 125 calories supplied from fat, the other half is supplied from protein.

Abundant protein

For each 100g of sardines contain about 30 grams of protein, which means you can consume this fish instead of meat. To provide sufficient amount of protein per day for your body, you only need 200g sardines consumed / day.

Enriched Fat

The fat content per 100g sardines contain about 10g (with 2 grams of saturated fat and no trans fats), providing about 20% of fat the body needs daily.

Fatty acids omega-3 and omega-6

sardines contain omega-3 and omega-6, are powerful antioxidants hoamanh. In particular, omega-3 fatty acids has been shown to help prevent heart disease, Alzheimer's disease, hyperglycemia, kidney cancer (according to a recent study published in the Journal of the American Medical Association-USA).

Vitamins and other nutrients

sardines also contain vitamin D, important work in promoting calcium absorption in the body, enhances bone health. In addition, vitamin D also is useful for immune system health.

Some vitamins and other nutrients contained in sardine include: vitamin B6, vitamin B12 (just consumed 50g sardines will provide enough vitamin B12 your body needs daily), vitamin E, vitamin K, thiamin , riboflavin, niacin, panthotenic acid, folate, choline, calcium, iron, magnesium, manganese, phosphorus, potassium and zinc.

In addition, there is abundant sardines 'good' cholesterol (100g sardines each containing about 70% cholesterol the body needs daily).

sardines and mercury

Many experts recommend that people should limit consumption of certain fish like sea mackerel, swordfish, tilefish ... because they may contain mercury. However, the amount of mercury in sardines negligible when compared to other fish.

Note: To ensure the vitamins and nutrients are not lost, you should only consume in the form of canned sardines or processed by baking or frying.