A Closer Look at the Calorie Count
When analyzing the nutritional content of Great Value sardines in mustard sauce, the total calorie count of 140 calories per drained can (106g) is a helpful starting point. However, a more detailed look at the macronutrient breakdown offers greater insight into how those calories are composed. The fat content contributes a significant portion of the total energy, a common trait in many canned fish products.
The Macronutrient Breakdown
Understanding where the 140 calories come from reveals the nutritional profile of this product. The key macronutrients—protein, fat, and carbohydrates—each play a role in the overall energy provided. In these sardines, the protein content is notably high, making it a powerful source of this essential nutrient. The addition of mustard sauce, along with any oil, influences the final macronutrient ratio compared to sardines packed in water or plain oil.
- Protein: A significant 16g of protein per can, making it an excellent source for muscle repair and satiety.
- Fat: At 8g per can, the fat content includes some saturated fats, but also contains valuable polyunsaturated fats like omega-3 fatty acids.
- Carbohydrates: A very low 2g per can, which is primarily from the mustard sauce and makes this a keto-friendly option.
- Sodium: With 460mg per can, the sodium level should be considered, especially for those watching their intake.
Comparing Sardine Preparations
Choosing between different types of canned sardines can significantly alter the nutritional profile. Sardines in mustard sauce add a flavorful layer but may increase the sodium or carbohydrate content compared to simpler preparations. Here is a comparison of Great Value sardines in different liquids:
| Nutritional Aspect | Sardines in Mustard Sauce (1 can) | Sardines in Water (drained) | Sardines in Oil (drained) |
|---|---|---|---|
| Calories | 140 | ~170 (Cooklist data differs from Eat This Much) | ~221 |
| Total Fat | 8g | ~1g | 12g |
| Protein | 16g | ~3g (per small sardine) | 26g |
| Sodium | 460mg | ~37mg (per small sardine) | 326mg |
Note: Nutritional information can vary slightly between different serving sizes and specific product formulations. Always check the label for the most accurate information.
Health Benefits and Considerations
Beyond the basic calorie count, sardines offer several health advantages. They are a potent source of omega-3 fatty acids, which are vital for heart and brain health. Furthermore, sardines are one of the few natural food sources of vitamin D, and when eaten with the bones, they provide a substantial amount of calcium.
Benefits of eating sardines:
- Rich in Omega-3s: Supports cardiovascular health and reduces inflammation.
- High in Protein: Aids in muscle growth and repair, promoting a feeling of fullness.
- Excellent Source of Calcium: Important for bone health, especially when consuming the soft, edible bones.
- Natural Source of Vitamin D: Contributes to bone health and immune function.
- Low in Mercury: Due to their position at the bottom of the food chain, sardines have significantly lower mercury levels than larger fish.
Maximizing the Nutritional Value
To get the most out of your Great Value sardines, consider how you prepare them. While they can be eaten straight from the can, incorporating them into a balanced meal can enhance their nutritional benefits. Pairing them with whole-grain crackers, a fresh salad, or mixing them with avocado can create a more substantial and nutrient-dense meal.
Conclusion
In summary, Great Value sardines in mustard sauce contain 140 calories per can, with a favorable macronutrient ratio that includes high protein and moderate fat. They provide excellent sources of calcium, vitamin D, and omega-3 fatty acids, making them a nutritious and convenient option. While the sodium content is higher than sardines packed in water, it remains a healthy, budget-friendly choice when consumed in moderation as part of a balanced diet. Ultimately, understanding the full nutritional profile allows consumers to make an informed decision that aligns with their dietary goals. For more general nutritional guidelines, you can consult resources like the U.S. Department of Agriculture Dietary Guidelines.
