A cup of plain nonfat yogurt provides about 488 milligrams of calcium. Sardines with cheddar and some chia pudding or smoothie recipes can top that, while one cereal-and-milk example falls short. The key is to compare actual portions and check the label.
Sardines offer complete protein, omega-3 fats, calcium and vitamin D in an affordable, shelf-stable food. Check the serving size and ingredient list, especially if you monitor sodium, have gout or are allergic to fish.
Canned sardines retain omega-3 fats and provide protein and calcium, much of it from edible bones. Check serving sizes and Nutrition Facts panels: packing liquid and sauces can change the sodium, sugar and calorie content.
