In many French kitchens, a small tin of fish waits at the back of the cupboard, practical for a back-up dinner but rarely considered a health benefit. However, this simple can of fatty fish can provide around 24 to 25 g of protein per 100 g, with fats favorable to the heart and the brain, and even a notable dose of calcium and vitamin D. This can is far from trivial.
This “little box in the cupboard” is quite simply the
canned sardineslong eclipsed by canned tuna. These fatty fish have rare advantages:
complete proteins, omega-3,
calciumvitamin D and vitamin B12 in an economical and shelf-stable format. While the French only eat around two small boxes per year per person, this potential remains largely underexploited.
Canned sardines: a concentrate of protein, omega-3 and calcium
The main nutrient in canned sardines is
proteins. They provide 24 to 25 g per 100 g, approximately as much as chicken. In addition, its proteins are of excellent quality since they contain all the essential amino acids, therefore being perfectly assimilated by the body.
On the fat side, canned sardines mainly provide poly and monounsaturated lipids. They are particularly rich in omega-3 (in the form of EPA and DHA), essential fatty acids associated with cardiovascular health, brain function and the regulation of inflammation. Another advantage: their bones, which have become crumbly with canning, are easily eaten. And that little can of sardines contains almost half of our daily calcium needs: about 400 mg of calcium.
Vitamin D and canned sardines
In terms of micronutrients, canned sardines stand out as one of the best food sources of vitamin D. With between 10 and 15 µg per 100 g, they cover our entire daily needs. They also provide vitamin B12, phosphorus and selenium, useful for immunity and energy.
Good news for a cupboard food: Canning hardly affects the main nutritional qualities of sardines: omega 3, vitamin D, phosphorus, selenium… remain almost as present in canned sardines as fresh ones. With a bonus for calcium due to the friability of the bones. The only point of vigilance: the salt ! It is better to choose cans with little salt and, preferably, with olive oil.
How often to eat canned sardines without excess
ANSES also reminds that there is no point in increasing fish meals beyond these two weekly portions, otherwise it will increase exposure to pollutants.