As you know by now, Omega-3 fatty acids are essential to good health and have been proven to reduce the risk of coronary heart disease and the growth of cancer cells. They even help battle depression!

Salmon is a popular source of omega-3 fatty acids, but its high price made  some consumers to look for another alternative… That’s why, Sardines are now taking the center stage! :)


Although all fish contain amount of omega-3 fatty acids but in different proportions, sardines contain the highest levels… And the American Heart Association recommends eating fatty fish like sardines, and salmon at least twice a week.

Approximate Omega-3 (EPA/DHA) content in grams per 100 grams of fresh uncooked fish:


1- Sardines: 1.7 g

2- Tuna: 1.6 g

3- Salmon: 1.4 g

4- Anchovies: 1.4 g


5- Sea Bass: 0.4 g

6- Shrimps: 0.4 g

7- Crab: 0.4 g

8- Lobster: 0.2 g

Sardines are also rich in essential nutrients such as Vitamin B12, Vitamin D, Selenium, Calcium (because of its tiny bones), iron and protein.


Choose sardines packed in their own oil, olive oil or water instead of an oil that may be higher in saturated fat!

The best way to make sure that you’re really buying good sardines is to purchase them from countries that label them properly such as Spain, Portugal, France or Italy…. They provide a tender mixture and a better flavor.

Sardines can taste even better by adding to it the flavors of lemon, olive oil and chopped parsley, and these are my 3 favorite ways to use sardine! :)

1- Add minced sardines to scrambled eggs: In that way you double your intake of protein, vitamin D and iron.

2- Toss chopped sardines with a mustard vinaigrette and serve it over your favorite salad.

3- Mash and spread them on your bagel, by adding some parsley and minced red onions.


Start to include sardines in your meals, they offer a lot of flavor and nutrition at a low cost! ;)

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