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06 Jul 2006

Pilchards & Sardines

Pilchards & Sardines are often hailed as a cheap yet potent form of protein & omega 3s. However, are they as good if we eat them from a can, with all the added salt?

What about the skin? - all diets say stay away from skin of fish, chicken etc, but i have tried to scrape of the skin of pilchards (from a can) & its a messy job & often the skin stays stuck to the flesh. Then a friend told me that we are supposed to eat the skin of pilchards/sardines as this is where the omegas are?
Answer 36,226 views

01 Jan 0001

Dear Kull
Pilchards and sardines are an excellent source of high quality protein and do contain omega-3 fatty acids - and this at a reasonable price. According to the SA Food Tables, canned pilchards in tomato sauce, contain approx. 370 mg of sodium (salt) per 100g, so you could rinse them with water before eating them to remove the salt. The same applies to sardines. Removing the tomato sauce from pilchards is a pity though as tomatoes, esp canned ones are particularly rich in lycopene, a phytonutrient that protects against cancer. The fat content of the canned pilchards is 5.4g per 100g, which is lower than the 12.4g/100g of fat found in medium fat fish fried in margarine. The skin is rich in omega-3 fatty acids and the bones are rich in calcium, so it's bes to eat the pilchards with skin, and bones. The same applies to sardines.
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