Sardines Nutrition Facts: The REAL Breakfast of Champions

sardines nutrition

Sardines for breakfast?? Are you kidding me?! Well… no. I know it sounds disgusting (and let’s be honest—it is), but eating sardines on the daily has done wonders for my physical health and mental clarity. When I discovered certain sardines nutrition facts out of the blue one day, I had no idea how much my life would change as a result.

Let me explain… It happened, believe it or not, while I was crying into my smoothie bowl one morning. I was 29. A single mom. Overworked. Exhausted. And after having two kids, I didn’t feel great about my body.

That’s when I caught sight of a Tim Ferris book I bought but had never opened—Tools of Titans. I was so desperate to change my life that I snagged the book off the shelf and read it while eating the rest of my smoothie bowl.

I read an interview Tim had with “titans” in health, business, and life in general. Wow, was I fascinated! But then I came across an interview with Dr. Dominic “Dom” D’Agostino. This guy is a senior research scientist at the Institute for Human and Machine Cognition. AND he deadlifted 500 pounds after fasting seven days. … Seven. Days.

He had my attention.

Dom shared how the ketogenic diet had changed his life—and countless others’. Even Tim has experienced the benefits of a keto diet after his battle with Lyme disease.

Health Facts Behind the Ketogenic Diet and Sardines Nutrition

Basically, if you don’t know what the ketogenic diet is, it’s a high-fat, low-carb diet that causes your body to use ketones for energy instead of your blood sugar. In other words, your body starts burning fat for energy instead of the carbs you just ate.

A consistent keto diet can:

  • Help your body fight and prevent diseases like cancer, diabetes, Alzheimer’s, and epilepsy
  • Burn fat and help you lose weight
  • Give your brain more energy and clarity
  • Stabilize your mood
  • And more!

Sardines are a great source of the kinds of fats you need to consume in the keto diet. A can of sardines has 0 carbs and sugars, almost 23 grams of protein, more than 10 grams of fat (good fats), and less than 200 calories, according to Precision Nutrition.

Plus, sardines are high in B12, Omega-3 fatty acids, selenium, phosphorus, and Vitamin D. They’re literally packed with nutrition! (Pun intended…)

These sardines nutrition facts mean that this super salty food is great for your cardiovascular health, brain power, and mental clarity.

Sardines for Breakfast—Every Day

That’s why Tim and Dom both eat sardines for breakfast every single day. Here’s what Tim eats for breakfast:

  • 1 can of sardines with oil
  • Protein shake with unflavored goat whey protein, hydrolyzed gelatin/collagen, and SuperBeets
  • KetoForce
  • C8 oil (Brain Octane)
  • Pu-erh tea

Dom’s breakfast also includes sardines:

  • 1 can of sardines
  • 4 eggs
  • Asparagus
  • ½ can of oysters

Reading that book and researching sardines nutrition facts on my own led me to start eating sardines for breakfast, too. And let me tell you… it was a love-hate relationship.

I loathed the taste. But each time I went to eat them, I remembered what Tony Robbins has always said—food is fuel. Tony is a big proponent of eating to fuel your body, not just eating for enjoyment. Remembering that helped me gulp down those salty sardines (and as quickly as possible).

sardines nutrition facts

Effects of Eating Sardines for Breakfast

After 45 days of eating canned sardines and drinking Bulletproof coffee every day, I began to see some incredible effects.

  1. It kept me satisfied longer.

After eating sardines, I didn’t get hungry until 1 or 2 p.m. (And I eat breakfast between 5 and 7 a.m. each day.) Consuming so much protein and fat in the morning kept me satisfied, which also helped me make healthier food choices for the rest of the day.

  1. My mental clarity and focus increased.

Normally, I couldn’t get into my work groove until about 10:30 a.m. But with consistently eating sardines, I found I could get focused much earlier than normal. I also found I was less distracted and didn’t have to check my phone every 10 minutes.

  1. It gave me a sense of accomplishment.

I know it might sound silly to you, but eating something I hated first thing in the morning reminded me that I can do hard things. Including eat disgustingly salty sardines. Because I know they’re good for me!

That sense of accomplishment equipped me to make good choices throughout the day—whether for food, work, and so forth.

What Kind of Sardines Should You Buy?

sardines-for-breakfastI suggest getting wild-caught sardines as opposed to farmed sardines. Why? Because, first of all, farmed sardines are less nutritious than wild sardines. And they’re more vulnerable to parasites and diseases as a result.

Plus, eating wild sardines isn’t unsustainable like eating larger wild fish are. That’s because sardines are designed to resist heavy predation. They populate much more quickly than larger fish do, such as tuna.

That’s why I buy Wild Planet Wild Sardines in extra virgin olive oil. They’re keto- and paleo-friendly, so I actually buy a subscription from Amazon to get them at a cheaper price.

So now that you know the sardines nutrition facts… go buy your wild-caught sardines!

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