Sardines in tomato sauce are a classic pantry 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 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 good in tomato sauce?
Yes, sardines in tomato sauce are a healthy choice, packed with protein, omega-3 fatty acids and essential nutrients. However, hygiene can vary by brand, with differences in added sugar, salt and oil.
What’s inside the sardines in tomato sauce?
Sardines in tomato sauce usually have a few simple ingredients, but there are some differences between brands that can affect how healthy they are. Here’s what you need to know:
Sardines: A Nutrient Powerhouse
Sardines are the main ingredient and an excellent source of protein, omega-3 fatty acids and essential nutrients such as vitamin D and calcium. They are great for heart and brain health.
Tomato sauce: Healthy but watch out for additives
Tomato sauce is made with a puree or concentrate, providing antioxidants such as lycopene. Most brands – such as Tesco, Aldi and Sainsbury’s – have no added sugar, making the sauce a healthier option overall.
Sunflower: A thought
Aldi, Tesco and Sainsbury’s sardines contain sunflower oil, which is rich in omega-6 fatty acids. While small amounts are good, too much omega-6 can promote inflammation if your diet doesn’t have enough omega-3. For a better balance, consider brands like John West, which skip the added oil altogether.
Salt: Varies by brand
Salt is added for taste but contributes to sodium intake. Sainsbury’s sardines have the lowest salt content (0.35g per 100g), while John West has 1g per 100g, which is worth checking the labels if you’re watching your sodium.
Nutritional Analysis: 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.
Here is a table summarizing the essential nutritional values per 100 gr for some popular options in the UK:
| Nutrient | Aldi | John West | Sainsbury’s | Tesco |
|---|---|---|---|---|
| Calories | 175 calories | 164 kcal | 186 kcal | 175 calories |
| Protein | 19 gr | 17 gr | 20.3 gr | 18.5 gr |
| Fat | 11 gr | 10 gr | 10.9 g | 10.8 gr |
| Saturated | 2.9 g | 2.5 gr | 3.0 g | 2.9 g |
| Carbohydrates | 0.9 g | 1.5 gr | 1.8 gr | 0.9 g |
| Sugar | 0.9 g | 1.5 gr | 1.0 g | 0.9 g |
| Salt | 0.79 g | 1.0 g | 0.35 g | 0.80 gr |
| Omega-3 | not specified | 1.83 gr | 3.1 g | 2.5 gr |
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 2.2g of omega-3 per can (or 1.83g per 100g). However, it is worth noting that John West also has the highest salt content at 1g per 100g, 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 the tomatoes, with no added sugar.
Calories: How many are in a can of sardines in tomato sauce?
A can of sardines in tomato sauce usually 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 them a relatively low-calorie and nutrient-dense option.
If you eat sardines on a slice of whole grain toast (~90 calories), your meal will total about 300 calories. This is a satisfying and balanced option, combining protein, healthy fats and fiber.
Are sardines in tomato sauce low carb?
Sardines in tomato sauce are naturally low in carbohydrates, with around 0.9 to 1.8 grams per 100 grams, depending on the brand. Most of these carbs come from the tomato sauce (natural sugars), which varies in amount between brands and cans.
With only 1-2 grams of carbs per can, it’s 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 is almost 40-50% of the daily recommended intake for the average adult (50g per day).
It’s a great way to increase your protein intake and keep you fuller for longer, either 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 healthy choice. 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 the tomato sauce, which is rich in omega-6 fatty acids. While omega-6s are important, too much of them compared to omega-3s can lead to an imbalance in your diet, potentially contributing to inflammation. To stay healthy, try to balance it out with more omega-3-rich foods, such as other fatty fish, chia seeds, or walnuts.
Choose brands with lower salt and minimal additives for the best option. Paired with whole grain toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet.
What if you’re trying to lose weight?
If you are trying to lose weight, sardines in tomato sauce can be a great addition to your diet. They’re low in calories—usually around 200-220 per box—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 consumption. However, portion size does matter. Pairing sardines with something like whole grain toast (~90 calories per slice) can create a balanced and satisfying meal without calorie overload. Just be aware of the salt content in some 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 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-wheat bread or 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 are rich in protein, omega-3 and essential vitamins, making them a convenient and economical choice for quick meals. However, it’s important to choose wisely—look for brands with lower salt and minimal additives, and watch out for sunflower oil if fat balancing is a concern.
When paired with healthy sides like whole-grain toast or fresh vegetables, sardines in tomato sauce can be part of a balanced, healthy diet that supports your health goals without compromising on taste or convenience.
