HEALTH

Are Sardines in Tomato Sauce Healthy? Nutrition & Benefits

A classic wardrobe staple, sardines in tomato sauce are cheap, versatile and easy to prepare in a quick meal. Whether you enjoy them on toast or in a salad, they are a popular choice. But how healthy are they really? With so many brands to choose from, it's worth taking a closer look.

Quick Answer: Are sardines in tomato sauce good for you?

Yes, sardines in tomato sauce are a healthy option, full of protein, omega-3 fatty acids and essential nutrients. However, healthiness can vary depending on the brand, with variations in added sugar, salt and oil.

What's inside sardines in tomato sauce?

Sardines in tomato sauce usually contain a few simple ingredients, but there are some differences between brands that can affect how healthy they are. Here's what you should know:

Sardines: a nutrient powerhouse

Sardines are the main ingredient and a great source of protein, omega-3 fatty acids and essential nutrients like vitamin D and calcium. They are excellent for heart and brain health.

Tomato sauce: Healthy, but pay attention to the toppings

Tomato sauce is made from puree or concentrate, which provides antioxidants such as lycopene. Most brands – such as Tesco, Aldi and Sainsbury's – do not add sugar, making the sauce an overall healthier option.

Sunflower oil: consideration

Aldi, Tesco and Sainsbury's Sardines contain sunflower oil which is high in omega-6 fatty acids. Although eating small amounts is fine, eating too much omega-6 can lead to increased inflammation if your diet lacks enough omega-3. For a better balance, consider brands like John West, Which completely avoids adding oil.

Salt: varies by brand

Salt is added for flavor but contributes to sodium intake. Sainsbury's sardines have the lowest salt content (0.35g per 100g), while John West sardines contain 1g per 100g, making it worth checking labels if you're watching your sodium.

Nutritional breakdown: comparing different brands

The nutritional content of sardines in tomato sauce can vary slightly between brands, so it's worth comparing them to make the healthiest choice.

Below is a table summarizing the basic nutritional values Per 100 grams For some popular UK options:

Nutrients Aldi John West Sainsbury's Tesco
Calories 175 calories 164 calories 186 calories 175 calories
protein 19 grams 17 grams 20.3 grams 18.5 grams
fat 11 grams 10 grams 10.9 grams 10.8 grams
Saturated 2.9 grams 2.5 grams 3.0 grams 2.9 grams
Carbohydrates 0.9 grams 1.5 grams 1.8 grams 0.9 grams
Sugars 0.9 grams 1.5 grams 1.0 grams 0.9 grams
salt 0.79 grams 1.0 grams 0.35g 0.80 grams
Omega 3 undefined 1.83 years 3.1 grams 2.5 grams

Most brands offer a similar balance of calories, protein and fat, with some differences in salt and omega-3 content.

Sainsbury's has the highest levels of protein and omega-3 per 100gWhile John West provides 2.2 grams of Omega-3 per can (or 1.83 grams per 100 grams). However, it is worth noting that John West also has the highest salt content It's 1 gram per 100 grams, so it may not be the best choice if you're watching your sodium intake.

the The sugar content in all brands comes naturally from tomatoes, with no added sugar.

Calories: How many calories are in a can of sardines in tomato sauce?

A can of sardines in tomato sauce typically contains around 200-220 calories, depending on the brand and size of the can (some are 125g, like Aldi's, while others are 120g). This makes it a relatively low-calorie and nutrient-dense option.

If you eat sardines on a slice of whole-wheat toast (about 90 calories), your meal will contain approximately 300 calories. This is a satisfying and balanced option, combining protein, healthy fats and fibre.

Are sardines in tomato sauce low carb?

Sardines in tomato sauce are naturally low in carbohydrates, with about 0.9 grams to 1.8 grams per 100 grams, depending on the brand. Most of these carbohydrates come from tomato sauce (natural sugars), the amount of which varies between brands and cans.

With only 1-2 grams of carbs per can, they are a great choice for low-carb and keto diets, offering protein and healthy fats without adding unnecessary carbs.

How much protein do they provide?

A typical can of sardines in tomato sauce contains about 19-24 grams of protein, depending on the brand and size. This represents approximately 40-50% of the average adult's recommended daily intake (50 grams per day).

It's a great way to increase your protein intake and stay full longer, whether as a quick meal or as part of a balanced diet.

So, are sardines in tomato sauce healthy?

Yes, sardines in tomato sauce are generally a healthier option. They are rich in protein, omega-3 fatty acids and essential nutrients such as vitamin D and calcium. Most brands also keep sugar levels low, making them a nutritious and convenient option.

However, some brands use sunflower oil in tomato sauce, which is high in omega-6 fatty acids. Although omega-6 is important, too much of it compared to omega-3 can create an imbalance in your diet, which may contribute to inflammation. To stay healthy, aim to balance it with more omega-3-rich foods such as other oily fish, chia seeds or walnuts.

Choose brands with less salt and few additives to get the best option. Sardines in tomato sauce, with whole wheat toast or fresh vegetables, can be part of a healthy, balanced diet.

What if you are trying to lose weight?

If you are trying to lose weight, sardines in tomato sauce can be a great addition to your diet. They are low in calories – usually around 200-220 per can – and full of protein, which helps you feel full longer. This can reduce the temptation to snack between meals.

Their low carbohydrate and sugar content also makes them ideal for calorie-conscious eating. However, portion size is important. Pairing sardines with something like whole-wheat toast (about 90 calories per slice) can create a balanced, satisfying meal without excess calories. Just pay attention to the salt content in some brands if you're trying to maintain a low-sodium diet.

Overall, sardines in tomato sauce are a suitable choice for weight loss, as they provide high nutrition with minimal calories.

Can diabetics eat it?

Sardines in tomato sauce can be a good choice for diabetics. They are low in carbohydrates and sugar, with little effect on blood glucose levels. Look for brands with minimal added sugar, and pair them with high-fiber foods like whole-grain bread or salad for better blood sugar control.

Final thoughts

Sardines in tomato sauce are a versatile, nutrient-rich food that can fit into many diets. They are rich in protein, omega-3 and essential vitamins, making them a convenient and affordable fast food option. However, it's important to choose wisely – look for brands with less salt and minimal additives, and pay attention to sunflower oil if fat balancing is a concern.

When paired with healthy sides like whole wheat toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet that supports your health goals without compromising on flavor or convenience.

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