Canned sardines are a lifesaver. They’re perfect for any day but they’re especially a go-to meal if you’re tired of cooking and looking for something to eat quickly without turning on the stove. They come in little packages you can bring to trips, they match perfectly with crackers and bread, and they’re packed with nutrients such as omega-3, protein, and calcium.
But wait, isn’t canned food unhealthy? Not if you’re eating the right ones. The best canned sardines are not harmful to the body if eaten in moderation and with the proper ingredients packed in. Below is our guide on what canned sardines to get, why they’re healthy, and what’s best to pair with them on a rainy day.
- Best Canned Sardines On The 2022 Market
- #1. Wild Planet Wild Sardines in Extra Virgin Olive Oil (Lightly Smoked)
- #2. King Oscar Sardines Extra Virgin Olive Oil
- #3. Season's Skinless and Boneless Sardines in Pure Olive Oil
- #4. Matiz Sardines in Olive Oil
- #5. Bela-Olhao Lightly Smoked Sardines in Olive Oil
- #6. Crown Prince Skinless & Boneless Sardines in Olive Oil
- #7. Brunswick Wild Caught Sardine Fillets in Olive Oil
- What Are Canned Sardines?
- What Do You Eat Canned Sardines With?
- Canned Sardines Buying Guide
- FAQs on Canned Sardines
Best Canned Sardines On The 2022 Market
With 1,800 mg of omega-3 and 18 g of protein per serving, Wild Planet’s sardines are filled with the proper nutrition your body needs. It’s packed in organic extra virgin olive oil, so you’re also sure you’re consuming good fat.
This canned sardine is lightly smoked and seasoned with sea salt giving you that extra flavor. Although the sardine size is small, the meat is noticeably firm and still delicious. It also has minimal bones for those who love eating sardines without it.
Wild Planet sustainably sources their sardines, so you’re enjoying your food without any worries. Their canned sardines are non-GMO and gluten-free.
King Oscar’s sardines have only 3 ingredients indicated on their label: sardines, extra virgin olive oil, and salt. With this information, you can tell that King Oscar only uses natural and minimal ingredients without any artificial flavors.
Their canned sardines contain 2,500 mg omega-3 and 14 g of protein per serving. It’s non-GMO, gluten-free, and with no sugars added. The cans used are BPA-free and they’re easy to open.
Although King Oscar’s sardines may be high in sodium, their sardines are still an ideal and healthy meal choice just as long as it’s eaten in moderation.
If you’re looking for skinless and boneless sardines then try out Season's sardines in olive oil. They contain all-natural ingredients such as sardines, olive oil, and salt. The brand makes sure this type of sardines is gluten-free and non-GMO.
Season’s sardines contain 1,500 mg of omega-3 and 12 g of protein per serving. The taste is mild since the sodium content is not that high.
The can that they use is BPA-free. Season’s also makes sure that their sardines are sustainably caught. With a brand that looks out for your health, you might just like the sardines that they offer.
Aside from omega-3, sardines are rich in calcium. This is because the bones are soft enough to chew and swallow without harming yourself. With Matiz’s Sardines in Olive Oil, not only are you getting omega-3 and protein but you’re also getting 255 mg of calcium per serving because they include the skin and bones.
The texture of Matiz’s sardines is chewy and firm. They’re perfect on toasts as the sardines itself has a salty flavor. The ingredients are all-natural without any artificial additives.
Though it can be a little bit more expensive than the other brands, Matiz still caters to sardine lovers for its taste and flavor.
Smoked sardines add a bit of flavor to your regular sardines and this might be the reason why Bela-Olhao’s sardines are a favorite among many. It has all-natural ingredients with just sea salt as the seasoning.
You might notice that when you open the can there are only around 3 to 4 sardines inside. But if you look closer, the sardines are bigger rather than the small ones some brands carry.
Bela-Olhao’s sardines are also low in sodium than other brands and pack a lot of omega 3s and protein.
Crown Prince’s sustainably sourced sardines contain 1.7 g of omega-3 and 21 g of protein. This is the skinless and boneless type if you prefer to have skin and bones removed from your sardines. It’s also non-GMO and contains all-natural ingredients with salt as the only seasoning.
The size of the sardines is large so don’t be too disappointed if you spot only 3 to 4 pcs. You’ll get more firm meat out of this pack of sardines, so you can enjoy them better on crackers, bread, and even tossed in pasta noodles.
With such simple ingredients, Brunswick has managed to make tasty sardines that are ideal for snacks or meal preps.
The fillets are big to enjoy more meat. It contains 1.2 g of omega-3 and 17g of protein per serving. The sodium levels are not too high which makes this an ideal substitute for those looking to lessen their salt levels.
All in all, if you’re looking for sardines in olive oil that packs in a lot of nutritional content, this could be the one for you.
What Are Canned Sardines?
Sardines, or also known as pilchards, are a type of fish. Since they are classified as perishable, they are commonly canned to make them last longer. Canned sardines are packed in water, olive oil, or corn oil in some cases with salt used as a seasoning.
- Is Canned Sardines Healthy?
Are canned sardines bad for you? This is a question often asked by many since canned sardines are also known as a canned good and we all know how canned goods don’t have a positive reputation since they have preservatives.
While some canned sardines do have preservatives in them, there are also lots of sardine brands in the market that contain natural ingredients that have no artificial flavors, no preservatives, no additives and are non-GMO.
Sardines are also rich in calcium, protein and omega-3 fatty acid which is why it’s recommended to indulge in canned sardines once in a while.
- Is Canned Sardine Good For Weight Loss?
Canned sardines alone do not make you lose weight. To lose weight, one must always practice regular exercise and eat the right diet.
Eating canned sardines is part of a nutritious diet so it can help make you lose weight only if accompanied by exercises. Canned sardines provide you protein which helps get your metabolism going, making you feel full thus making you eat less.
- What Is The Best Brand Of Sardines?
There is no number one brand for the best sardines since the competition is quite tough. There are also many delicious tasting canned sardines in the market. However, if we were to base it on Amazon’s best-selling list, the number one spot indicated is the Season brand.
What Do You Eat Canned Sardines With?
The best thing about canned sardines is that it goes well with almost anything. You can pair it with crackers or toast. Some sauté it with garlic, olives, and pasta noodles for a light sardine pasta. In Asia, sardines are paired with a bowl of hot rice.
Sardines are an all-around type of food wherein you can pair it with your chosen carb or eat it as is.
Canned Sardines Buying Guide
Are you ready to make your first purchase? Before you do so, here is a guide on how to buy the right canned sardines.
The main seasoning used by most canned sardines is salt. Some brands use sea salt. This is normal for canned products, especially in sardines. But before you make your purchase, read the label and opt for lower sodium content.
Some consumers prefer their sardines in water while others prefer their sardines to be packed in olive oil. Some brands even add a bit of flavors such as spicy olive oil, tomato sauce, or mustard.
Before buying, make sure you read the label and check if the canned sardine you’re getting is to your liking.
Canned sardines have a long shelf life. But just to be on the safe side, it’s still best to check the expiration date before buying. It won’t do well to buy a pack of 12 cans of sardines only to realize it expires in just a few days.
Canned sardines are affordable. But some brands are expensive. Opt for an affordable priced canned sardine. Many in the market taste delicious than the expensive ones.
FAQs on Canned Sardines
Here are a few more answers to some possible questions you might have about canned sardines:
- Is it bad to eat sardines every day?
Sardines are quite nutritious. It has high levels of protein, calcium, and omega-3. However, it is also high in sodium and cholesterol. With this information, it would be best to limit eating food rich in cholesterol including sardines. But that doesn’t mean you can’t have it. Once in a while is fine as long as you accompany this intake with regular exercise and other nutritious food.
- Are sardines better than tuna?
Fishes are not at all healthy. The large ones such as tuna contain mercury due to many factors such as the seas they live might be polluted or they’re near volcanic activity.
Are sardines high in mercury? Sardines, on the other hand, consume plankton. They are also considered as animals with a short lifespan so mercury has no time to build-up in their system. So in terms of mercury content, sardines are safer to consume and healthier than tuna.
- How many calories in a 3.75 oz can of sardines?
Are you ready to include canned sardines in your diet? If you are, then we hope this best canned sardines guide is helpful. Remember that sardines are perfect with bread, noodles, and rice so you don’t have to worry about what to pair with them.
Enjoy healthy amounts of protein, omega-3, and calcium in your body with canned sardines.