A can of sardines may seem very ordinary in the canned goods aisle, but not all are chosen in exactly the same way. On Instagram, Emilie Steinbach, doctor in integrative biology, shared a video dedicated to the details to look at before buying canned sardines.
Canned sardines, why they remain an interesting choice
Before scrutinizing each line of the label, one point is worth making: canning does not turn sardines into bad choices. Their nutritional value remains multiple, while their format facilitates storage and meal preparation.
The detail of the edges is definitely worth a look. In canned sardines, they become tender enough to eat and contribute to calcium intake. This is an interesting feature when comparing whole sardines with fillets removed from their bones.
The choice between a natural, lemon or oil preparation then depends on what you are looking for. Versions without added oil may be lower in calories than an oil preparation, while olive oil may be preferred depending on taste and the desired lipid profile.
Sunflower oil should not be considered a food to be banned. If the objective is to preserve the omega-3 profile as best as possible, natural versions, in brine or with an oil less rich in omega-6 may however be preferred.
The 9 details to look out for on the sardine label
Once in front of the aisle, some information makes it easier to compare boxes without turning shopping into a nutrition exam.
- The edges : if you like them, keep them. They are tender in canned sardines and contribute to calcium intake;
- The method of preparation : the mention “steamed” provides information on the preparation. On the other hand, the mention “old-fashioned” does not in itself allow us to conclude that it was pre-fried;
- The presence of oil : natural or lemon, sardines have no added oil and can be lower in calories than an oil version;
- The type of oil : for a sardine in oil, olive oil may correspond to a preference of taste and lipid profile. The term “extra organic virgin” is not presented as a health obligation;
- Sunflower oil : it should not be banned. If you are looking to best preserve the omega-3 profile, certain other preparations may nevertheless be preferred;
- Drained weight : two boxes of the same size can contain different quantities of fish. This data therefore makes it possible to compare products more precisely;
- The list of ingredients : Tomato or flavored recipes may add sugar, oils or other ingredients. Reading it allows you to know exactly what the preparation contains;
- Fishing season : it can influence the lipid and omega-3 content. When this data is available, however, the declared omega-3 content provides more concrete information;
- The container : glass can be chosen as a precaution when you want to limit contact with certain coatings of metal boxes. This choice does not, however, constitute an absolute indicator of quality.
A final reflex occurs after the purchase. If the can is opened but not all of the sardines are eaten, the leftovers should be transferred to a closed food container before placing in the refrigerator. It is better to avoid keeping sardines for several days in their opened metal can.
Above all, the label allows you to choose according to your habits.
In the canned goods section, the choice is not based on a single detail. An au naturel can may be suitable for someone who wants to limit added fat, while an olive oil version may fit more with a taste or texture preference.
The drained weight allows you to compare the actual quantity of fish, the list of ingredients provides information on the recipe and the type of oil gives an additional indication of the preparation. As for the bones, they can be preserved if their texture does not disturb, particularly for their calcium contribution.
Canned sardines therefore remain a practical and nutritious option. The details of the label are mainly used to choose between the different preparations available, depending on what you are really looking for when shopping.