Is the oil in the can of sardines edible? What details should you pay attention to, the professor tells you

A former president of San Francisco who is loved by local society came to visit:

"Can you drink all the olive oil soaked in the can of sardine? It's a pity to pour it out, but I don't know if it's harmful to my health after eating it."

I have published many articles on fish oil supplements, repeatedly pointing out that omega-3s that are good for health come from sea fish rather than supplements. I also quoted the Eating fish twice a week reduces heart, stroke risk published by the American Care Association, pointing out that fish recommended to eat include sardine.

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A 2023 article even encourages you to eat more sardines instead of fish oil supplements, because in addition to being rich in Omega-3, sardines are also rich in important nutrients that fish oil supplements cannot provide, such as calcium, decium, oxidation, oxidation, iron, taurine, arginine and other important nutrients that fish oil supplements cannot provide. See Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. (Note: "Nutritional Basis" refers to "a comprehensive nutrition")

It is of course best to eat fresh sardines, but canned sardines can still provide rich Omega-3s. Please see the 2022 paper Variations in nutritional quality and fatty acids composition of sardine (Sardina pilchardus) during canning process in grape seed and olive oils.

Next I will discuss "The oil soaked in the sardine jar".

The article published more than 20 years ago shows that the oil soaked in the sardine can contains the fat components of sardine meat, and that includes Omega-3. See:

1999: Lipid composition and palatability of canned sardines. Influence of the canning process and storage in olive oil for five years

2004: Proximate composition, cholesterol and fatty acids profile of canned sardines (Sardinella brasiliensis) in soybean oil and tomato sauce [Approximate composition, sardinella brasiliensis, and fatty acid overview]

A paper published this year directed the report that the soaked oil in the can of sardinella contains 2 to 17% Omega-3. Please see: 1H NMR Study of the Lipid Composition, Oxidative and Hydrolytic Status of the Covering Oils of Canned Sardines After Long-Term Storage. There are several cookery websites on the Internet that say the oil soaked in the sardine can is edible and also provides a way to use it. See:

How to Repurpose Leftover Sardine and Tuna Fish Oil. Subtitle: The oil in the head of a fish can has multiple uses. Highlights: I use canned ginger, canned ginger, sardine and salted fish to make a variety of vegetables, from stir-fried garlic and sausage to mix with boiled potatoes, rice, noodles and homemade salad sauce.

The reuse of extra virgin olive oil in canned sardines. Subtitle: Learn more about how to reuse the special virgin olive oil in the sardine can. Highlights: The special virgin olive oil in the can of sardine cans is a vinegar sauce, marinade, condiment for various dishes (cushions, pizza, etc.), as well as cooking oil for potatoes, etc..

Sardines in oil. Should I eat the oil as well? Subtitle: The oil in the can is safe to eat. Important: The soaking oil in the can of sardine can be used as a cream for bread, as a salad sauce, as a dip sauce, or as a stir-fry tangerine, garlic, ginger and other flavoring ingredients.

So, whether it is scientific literature or online information, it shows that the soaking oil in the head of the sardine can be eaten. Scientific literature further shows that this oil contains Omega-3, which is health-friendly.

However, I have published articles that high temperature frying can destroy Omega-3. Therefore, the sardine cans made from high-temperature deep-fried will not be as healthy as those made from soaking olive oil. Please see Omega-3: Is ALA beneficial? Are EPA/DHA afraid of high temperatures? . Also, among the many sardine cans brands, it is best to choose products with less salt content.

Original text: Is the oil in the sardine jar edible? – Rich in Omega-3, multiple uses

Responsible editor: Gu Zihuan