Adequate protein intake is essential for muscle growth and maintenance, as it provides the necessary amino acids for muscle synthesis and repair.

Protein has a high satiety value, which can help reduce hunger and calorie intake, supporting weight loss and weight management.

Higher protein intake has been associated with better bone health and a reduced risk of osteoporosis, due to its role in bone structure.

Protein is essential for the production of antibodies and immune cells, helping to maintain a strong and healthy immune system.

Protein is necessary for the repair and maintenance of various tissues in the body, including skin, hair, and nails.

Iron is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the body's tissues.

Iron plays a key role in energy metabolism and is essential for the synthesis of ATP, the body's primary source of cellular energy.

Iron is involved in the production of white blood cells and antibodies, which support the body's immune system.

Selenium's role as an antioxidant is one of the most well-known and often cited benefits. This mineral is a key part of several enzymes necessary for protecting the body against oxidative damage and infection.

Selenium's crucial role in thyroid hormone metabolism is widely recognized. It contributes to converting thyroid hormone T4 (thyroxine) into its active form T3 (triiodothyronine).

Selenium's role in enhancing the immune system's response to infections is another commonly cited benefit. It's believed to boost the body's defense against bacterial and viral infections.

Riboflavin plays a key role in energy production. It helps break down proteins, fats, and carbohydrates.

Riboflavin is necessary for maintaining good eye health and may prevent certain eye conditions like cataracts.

Riboflavin plays a vital role in maintaining healthy skin and hair. It is often used in treatments for skin disorders, including acne and dermatitis.

Niacin has been shown to lower LDL cholesterol levels, which may help reduce the risk of heart disease and stroke.

Niacin can help increase HDL cholesterol levels, improving the overall cholesterol profile and supporting heart health.

Niacin plays a vital role in the production of various neurotransmitters, supporting cognitive function and mental health.

Some research suggests that niacin may help improve blood sugar control in people with type 2 diabetes by enhancing insulin sensitivity.

Niacin has anti-inflammatory properties and can help improve skin health by reducing redness, inflammation, and symptoms of certain skin conditions.

Vitamin B-12 is essential for the production of red blood cells in the body. Deficiency can lead to a specific type of anemia called megaloblastic anemia.

Vitamin B-12 is needed for proper brain function and the synthesis of neurotransmitters. It may also play a role in preventing brain atrophy and memory loss associated with aging.

Vitamin B-12 is often touted for its role in energy production. It helps convert the food you eat into glucose, which gives you energy.

Vegetarian

Dairy-Free

Milk Allergy

High-Protein

Kosher (Kashrut)

Sardine

Water

Energy

Energy (by joule)

Protein

Total lipid (fat)

Calcium, Ca

Iron, Fe

Magnesium, Mg

Phosphorus, P

Potassium, K

Sodium, Na

Zinc, Zn

Copper, Cu

Manganese, Mn

Selenium, Se

Thiamin

Riboflavin

Niacin

Pantothenic acid

Vitamin B-6

eat a plum

Sardine

Highlights

Quantity

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