By comparison, fresh anchovies have around 150 calories and are also high in cholesterol, low in sodium, and a great source of protein. Sardines canned in oil keep a good nutritional profile ...

Canned sardines are also very affordable, says Largeman-Roth, starting at around $3 per can — which will last for years unopened. "At 200 calories (or less) per serving, sardines are a low ...