sardines

[spiderwoman]

I've discovered a great alternative to tuna [which, I've been reading, is sometimes bleached before it's canned, so you should look for the pinkier stuff]

sardines! They are loaded with nutrients, good fats, are in those great pull-tab cans for a quick snack and if there's bones, then that's added calcium... if anybody has the exact calorie count for a can with skin and bones on I'd appreciate it

 

[anthrax]

a bit more calories and fat than tuna but still a great food

Here it is for the composition :

sardine, Atlantic, canned in oil, drained solids with bone: 208 cal /100g
protein : 25g
fat 11.5g
carbs 0g (good !)

1 can = 92g = 191 cal

 

[SubjectiveIllusion]

sardines...

brunswick sardines canned in spring water-

147 cals/620 kj
19g pro
8 g fat
-2g poly
-.2g O6
-1.2g O3
-4g mono
0g carbs

sodium 235mg
potassium 270mg

calcium 22% rdi (presumably from bones)
iron 15%

that wat ur lookn 4?

 

[spiderwoman]

yep! thanks a tuna! I couldn't find that info anywhere on the web...

 

[ZKaudio]

I have yet to try them, they just look kinda nasty to me

 

[EliteBB]

High in sodium IMO if you are cutting up.

 

[SubjectiveIllusion]

You could take a fair amount of the sodium out by filling the can with water and just squeezing it out. I think the sodium is probily just added to the water and on the surface of the fish...

Just an idea