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Ingredients · Fish & seafood

Sardines

Eaten bones and all, one drained tin provides around 345mg of calcium, roughly a third of the day's target.

Portion
1 tin, drained (90g)
Typical price
about 90p a tin £
In season
Year-round
On this site
4 recipes

Nutrition per portion

Approximate values per 1 tin, drained (90g)
Calories187 kcal
Protein22.1g
Carbohydrates0g
– of which sugars0g
Fibre0g
Fat10.3g
– of which saturates1.9g
– of which omega-31.5g
Calcium345mg
Iron2mg
Salt0.7g

Buying & storing

  • Tins in olive oil or spring water are equally useful; the oil versions taste better
  • Stock up when supermarkets run multibuys, as they keep for years
  • Fresh sardines are a summer treat from the fish counter, often under £1 each

Keep it well: Unopened tins keep for years in the cupboard; once opened, decant and use within two days.

Sensible swaps

Reach for it when the week brings:
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Recipes that use sardines