Small oily fish eaten whole including the soft, edible bones. One can (3.75oz / 106g) sardines in olive oil provides: 2.0g omega-3 EPA+DHA, 27% DV calcium (from the edible bones — the only fish where the bones are eaten), 191% DV vitamin D (highest of any canned food), 338% DV B12, 69% DV selenium, 25g complete protein. The edible bone content gives sardines a calcium profile matching dairy.
Canned sardines at every grocery store. Very affordable ($1-2 per can). Already present in Black American food culture (sardines with hot sauce and crackers). Wild Planet, Crown Prince, and Season brands are high quality.
Sardines are the most nutritionally complete affordable food in the database. The combination of 2g omega-3 + 191% DV vitamin D + 338% DV B12 + 27% calcium in a single can that costs under $2 is unmatched by any other food. For the community managing poverty-level food budgets, sardines are the highest-return single food purchase available. The vitamin D at 191% DV per can is the most vitamin D of any readily available food — dramatically exceeding salmon (91% DV), fortified milk (15% DV), or eggs (6% DV). Given that 76-82% of Black Americans are vitamin D deficient, sardines consumed twice weekly would eliminate most vitamin D deficiency in the Black community. The calcium from edible bones is in hydroxyapatite form (bone mineral calcium) — a highly bioavailable form comparable to dairy calcium. For the lactose-intolerant majority of the Black community, sardine bones provide a non-dairy bone calcium equivalent.
From can: drain, eat on whole grain crackers with hot sauce and lemon. Mash with mustard, lemon, and herbs for a sardine spread. Add to pasta with garlic, tomatoes, and capers. On toast. In grain bowls. Fresh sardines: brush with olive oil + garlic + herbs, grill or broil whole 3-4 min per side. The bones are edible fresh or from can.
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