Wild Sardines Skinless & Boneless Fillets in Water

This is about as clean as canned fish gets, with a three ingredient label of sardines, water, and sea salt and 20g of protein plus just over 1,000mg of EPA and DHA omega 3s in a single can. Because the skin and bones are removed, it goes down easy for people who find whole sardines off putting, and at 140 calories with zero carbs and zero sugar it slots neatly into almost any eating plan. The catch is that taking the bones out also takes out most of the calcium, so you lose the one nutrient that makes bone in sardines special. If texture is what has kept you away from sardines, this is a fair and honest way in.