Are Sardines in Tomato Sauce Healthy? Nutrition & Benefits
Sardines in tomato sauce are a classic cupboard staple—cheap, versatile, and easy to whip up into a quick meal. Whether you enjoy them on toast or in a salad, they’re a popular option. 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 choice, packed with protein, omega-3 fatty acids, and essential nutrients. However, the healthiness can vary depending on the brand, with differences in added sugar, salt, and oil.
What’s Inside Sardines in Tomato Sauce?
Sardines in tomato sauce typically have a few simple ingredients, but there are some differences between brands that can affect how healthy they are. Here’s what to 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’re excellent for heart and brain health.
Tomato Sauce: Healthy but Watch the Additives
The tomato sauce is made with purée or concentrate, providing antioxidants like lycopene. Most brands—such as Tesco, Aldi, and Sainsbury’s—don’t add sugar, making the sauce a healthier option overall.
Sunflower Oil: A Consideration
Aldi, Tesco, and Sainsbury’s sardines include sunflower oil, which is high in omega-6 fatty acids. While small amounts are fine, too much omega-6 can promote inflammation if your diet lacks enough omega-3s. For better balance, consider brands like John West, which skip added oil entirely.
Salt: Varies by Brand
Salt is added for flavour but contributes to sodium intake. Sainsbury’s sardines have the lowest salt content (0.35g per 100g), while John West has 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 summarising the key nutritional values per 100g for some popular UK options:
| Nutrient | Aldi | John West | Sainsbury’s | Tesco |
|---|---|---|---|---|
| Calories | 175kcal | 164kcal | 186kcal | 175kcal |
| Protein | 19g | 17g | 20.3g | 18.5g |
| Fat | 11g | 10g | 10.9g | 10.8g |
| Saturates | 2.9g | 2.5g | 3.0g | 2.9g |
| Carbs | 0.9g | 1.5g | 1.8g | 0.9g |
| Sugars | 0.9g | 1.5g | 1.0g | 0.9g |
| Salt | 0.79g | 1.0g | 0.35g | 0.80g |
| Omega-3 | not specified | 1.83g | 3.1g | 2.5g |
Most brands offer a similar balance of calories, protein, and fats, with some differences in salt and omega-3 content.
Sainsbury’s has the highest protein and omega-3 levels per 100g, while John West provides 2.2g of omega-3 per can (or 1.83g per 100g). However, it’s worth noting that John West also has the highest salt content at 1g per 100g, so it may not be the best option if you’re watching your sodium intake.
The sugar content in all brands comes naturally from tomatoes, with no added sugar.
Calories: How Many 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 can size (some are 125g, like Aldi’s, while others are 120g). This makes them a relatively low-calorie and nutrient-dense option.
If you’re having sardines on a slice of wholemeal toast (~90 calories), your meal would total roughly 300 calories. This is a satisfying and balanced choice, combining protein, healthy fats, and fibre.
Are Sardines in Tomato Sauce Low-Carb?
Sardines in tomato sauce are naturally low in carbs, with around 0.9g to 1.8g per 100g, depending on the brand. Most of these carbs come from the tomato sauce (natural sugars), which varies in quantity between brands and cans.
With only 1-2g of carbs per can, they’re a great option 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 around 19-24g of protein, depending on the brand and size. This is nearly 40-50% of the daily recommended intake for the average adult (50g per day).
It’s a great way to boost your protein intake and stay fuller for longer, whether as a quick meal or part of a balanced diet.
So, Are Sardines in Tomato Sauce Healthy?
Yes, sardines in tomato sauce are generally a healthy choice. They’re rich in protein, omega-3 fatty acids, and essential nutrients like 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 the tomato sauce, which is high in omega-6 fatty acids. While omega-6 is important, too much of it compared to omega-3 can lead to an imbalance in your diet, potentially contributing to inflammation. To stay healthy, aim to balance this with more omega-3-rich foods like other oily fish, chia seeds, or walnuts.
Choose brands with lower salt and minimal additives for the best option. Paired with wholemeal toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet.
What About If You Are Trying to Lose Weight?
If you’re trying to lose weight, sardines in tomato sauce can be a great addition to your diet. They’re low in calories—typically around 200-220 per can—and packed with protein, which helps you feel fuller for longer. This can reduce the temptation to snack between meals.
Their low carb and sugar content also makes them ideal for calorie-conscious eating. However, portion size matters. Pairing sardines with something like wholemeal toast (~90 calories per slice) can create a balanced and satisfying meal without overloading on calories. Just be mindful of the salt content in certain brands if you’re trying to maintain a lower sodium diet.
Overall, sardines in tomato sauce are a weight-loss-friendly option, offering high nutrition with minimal calories.
Can Diabetics Eat Them?
Sardines in tomato sauce can be a good option for diabetics. They’re low in carbs and sugar, with a small impact on blood glucose levels. Look for brands with minimal added sugar, and pair them with fibre-rich foods like wholemeal bread or a salad for better blood sugar control.
Final Thoughts
Sardines in tomato sauce are a versatile, nutrient-dense food that can fit into many diets. They’re rich in protein, omega-3s, and essential vitamins, making them a convenient and affordable option for quick meals. However, it’s important to choose wisely—look for brands with lower salt and minimal additives, and be mindful of sunflower oil if balancing fats is a concern.
When paired with wholesome sides like wholemeal toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet that supports your health goals without compromising on flavour or convenience.
