Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
A 3.75-ounce (92-gram) can of sardines packs 35% of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21% (14, 15).
These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain and skin (16, 17).
While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity (18).
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