Cyclists planning a meal after a ride
You’d like to include fish in a meal that also contains starchy foods. INSEP distinguishes seafood, which provides protein, from foods that supply carbohydrates, which you can adjust to suit the situation.
Who are these options for?
Cyclists who don’t like bones
If you want to top a salad or sandwich without having to pick out the bones, look for products specifically described as skinless and boneless, including options in the Connétable and Auchan ranges.
Cyclists who keep tins in the cupboard
You want to compare tins you’ll use regularly, rather than relying on the word ‘premium’ alone. Drained weight, ingredients and nutritional information can help you tell products apart. Anses also recommends varying the species of fish you eat and where it comes from.
Which criteria should you prioritise?
First, decide whether the tin is for a meal or to take with you on a ride. Then compare the formats and labels of the specific products you’re interested in. A boneless variety and a whole one won’t necessarily have the same recipe or nutritional information.
| Criteria | What to check | Who it matters to |
|---|---|---|
| Place in your meal | Check the nutritional information on the tin and plan separately for the carbohydrate-containing foods you’d like to include in your meal. | After a ride, I want to put together a meal with fish and starchy foods, rather than rely on the tin alone for carbohydrates; around 31% of consumers prioritise this need. |
| Recipe and nutritional information | Compare the ingredients, protein, fat and salt per 100 g, taking into account the basis stated on each label. | If I’m choosing between several oil-based recipes, I want to know what each one contains before picking one; around 31% of consumers put this criterion first. |
| Bones and format | Look for the descriptions ‘fillets’ or ‘skinless and boneless’, then check the drained weight of the format you choose. | When I’m quickly putting together a sandwich or salad, I’d rather not have to remove the bones; around 23% of consumers prioritise this convenience. |
| Amount of fish | Compare the net weight with the drained weight, then check the recipe and fishing area if it’s listed. | When I keep several tins in the cupboard, I want to know how much usable fish each meal will provide; around 15% of consumers prioritise this concern. |
Mistakes to avoid
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Confusing net weight with drained weight
For sardines in oil, the net weight also includes the liquid they’re packed in, so it doesn’t represent the weight of the fish alone. The DGCCRF states that the drained net weight must be shown for products sold in a covering liquid.
To work out how much you’ll need for your meal, compare the drained weights shown on the tins.
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Relying on sardines as your only food for a long ride
The Connétable whole sardines described by the brand contain 0 g of carbohydrates per 100 g, while INSEP identifies carbohydrates as the main fuel for exercise.
Instead, consider having sardines as part of a meal, and choose food and drinks separately to suit the demands of your ride.
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Assuming ‘boneless’ means ‘same nutritional information’
The product listings for Auchan’s whole sardines and its skinless, boneless variety show different nutritional values per 100 g. A more convenient format doesn’t tell you everything about its composition.
Check the nutritional information and drained weight for the exact product, even if you’re already familiar with its whole-sardine version.
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Forgetting to check the label and storage instructions after opening
Sardines contain fish, an allergen that should be identified on the label. Storage instructions after opening can also vary by product; Saupiquet says to refrigerate the fillets mentioned here and eat them within two days.
Check the allergens and follow the storage instructions on the tin you buy.
Brands and ranges to compare
These examples show different formats and recipes to compare, not a ranking of brands. The nutritional information given applies to the specific products named and not necessarily to every tin in the same range.
Connétable
The range includes whole sardines in extra virgin olive oil and a skinless, boneless variety.
- For its whole sardines in extra virgin olive oil, Connétable lists 24 g of protein, 2.0 g of omega-3 and 0.90 g of salt per 100 g of drained fish.
- Check the format and nutritional information on the tin you choose: these figures don’t automatically apply to the boneless version.
Saupiquet
Its sardine fillets in extra virgin olive oil are worth considering if you prefer fillets to whole sardines.
- Saupiquet’s fillet recipe also contains olives; the brand lists 21 g of protein and 16 g of fat per 100 g of drained product.
- This olive recipe is different from a tin of whole sardines in oil. Saupiquet says to refrigerate the product after opening and eat it within two days.
Carrefour Classic’
This range includes a 135 g tin of whole sardines in extra virgin olive oil.
- Carrefour’s listing for this product gives the ingredients as sardines, 29% extra virgin olive oil and salt.
- To compare the amount of fish with that in another tin, also check the drained weight on the label.
Pêche Océan / E.Leclerc
The range offers several sardine recipes and formats to keep in your cupboard.
- E.Leclerc’s listing for its 135 g sardines in olive oil gives 22.6 g of protein and 0.5 g of salt per 100 g.
- Compare the recipe and nutritional information for the product you’re buying, rather than assuming these figures apply to other recipes in the range.
Auchan
The retailer offers whole sardines and a skinless, boneless variety in extra virgin olive oil.
- These two formats let you choose between whole sardines and a boneless variety.
- Auchan notes that the composition of its whole-sardine product may vary by local store. Check the local listing and the packaging of the product you choose.
Sardines on Joybuy for putting a meal together
These sardines in oil include whole sardines, fillets and flavoured recipes. First choose the format that suits you, then check the recipe, drained weight and instructions on the specific tin. Their inclusion here doesn’t mean that they all have the same nutritional information.
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Connétable Sardines in extra virgin olive oil, 140 g
An option to consider for adding fish to a meal after your ride. If bones are a concern, check the format description on the packaging; don’t assume anything based on the fact that they’re in oil.
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Connétable Sardines in extra virgin olive oil, 135 g
Worth considering with bread or potatoes as part of a meal. If you’re comparing the amount of fish with another format, check the drained weight on the tin.
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CONNECTABLE Sardines in extra virgin olive oil and lemon, 1/6 tin, 115 g
This lemon variation is an option if you’d like to try a different recipe with your meal. Check the drained weight on the packaging before comparing it with a tin of the same net weight.
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EL TATO Sardine fillets in olive oil, 115/81 g
The fillet format could work well as a topping for a salad or pasta dish. The title lists 115 g and 81 g: check the packaging to see what these figures refer to before comparing tins.
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Connétable Sardines in olive oil and Espelette pepper, 1/6 tin, 115 g
This Espelette pepper recipe is for anyone looking for a seasoned option to enjoy with a meal. Compare its ingredients and drained weight with those of a plain recipe before choosing.
Frequently asked questions
Is a tin of sardines enough to fuel you on a long bike ride?
No, on its own it won’t provide the carbohydrates you may need during exercise. The Connétable whole-sardine product mentioned here contains 0 g of carbohydrates per 100 g, and INSEP identifies carbohydrates as the main fuel for exercise. Instead, consider having sardines as part of a meal, depending on the timing and what you can comfortably eat.
What should you serve with sardines in a post-ride meal?
You can include them in a meal with starchy foods, vegetables and water. INSEP lists seafood as a source of protein; adapt the other parts of your meal to suit the situation rather than treating the tin as a complete meal on its own.
How long can you keep an opened tin of sardines?
Follow the instructions for the product you’ve bought, and refrigerate it if the packaging says to. For the sardine fillets in olive oil mentioned here, Saupiquet says to eat them within two days of opening; don’t automatically apply that timeframe to another product.
Should you always choose sardines if you want to eat oily fish?
No, sardines are just one option among oily fish. For the general population, Anses recommends varying the species and sources of fish, and including one oily fish alongside another type of fish in its recommendation of two portions of fish a week.