Tiny, cheap and low on the food chain (so low in mercury), sardines eaten with their soft bones are one of the best non-dairy calcium sources in any diet.
Meat & Poultry
Chicken Breast
165 kcal31 g protein
FOOD PROFILE
Sardines
208kcalCalories
24.6gProtein
0gCarbs
11.5gFat
0gFiber
What the research says
Marine n−3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer (VITAL)
Omega-3 supplementation reduced heart attack risk, with the strongest benefit among participants who rarely ate fish — supporting food-first omega-3 intake.
Read the study →
Nutrition Facts
Per 100 g, edible portion · values per 100 g
Calories
208
| Total Fat | 11.5 g |
|---|---|
| Saturated Fat | 1.5 g |
| Sodium | 307 mg |
| Potassium | 397 mg |
| Total Carbohydrate | 0 g |
| Dietary Fiber | 0 g |
| Total Sugars | 0 g |
| Protein | 24.6 g |
Omega-3, calcium (with bones), vitamin D, B12 (canned)
Source: USDA FoodData Central (approx.)