1 serving (92 grams) contains 191 calories, 22.7 grams of protein, 10.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
489.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 335.9 mg | 111% | |
| Sodium | 723.1 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 58.2 g | 116% | |
| Vitamin D | 641.0 mcg | 3205% | |
| Calcium | 900.0 mg | 69% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 1017.9 mg | 21% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Can of sardines
Sardines are small, oily fish commonly canned for ease of consumption and preservation. Originating from the Mediterranean region, they take their name from the Italian island of Sardinia, where they were initially found in abundance. Sardines are often incorporated into Mediterranean, Asian, and Western cuisines. Nutritionally, canned sardines are a powerhouse, rich in omega-3 fatty acids, protein, calcium, and vitamins B12 and D. They are a concentrated source of essential nutrients, contributing to heart, bone, and brain health, and are comparatively low in mercury compared to other seafood.
Health Benefits
- Supports heart health due to high levels of omega-3 fatty acids, which help reduce inflammation and lower triglycerides.
- Strengthens bone health with calcium and vitamin D, which are crucial for maintaining strong bones and preventing osteoporosis.
- Boosts energy production and brain health with vitamin B12, essential for red blood cell formation and neurological function.
Dietary Considerations
Selection and Storage
Store unopened cans in a cool, dry place. Once opened, transfer leftovers to an airtight container and refrigerate for up to 2 days.
Common Questions About Can of sardines Nutrition
Is a can of sardines high in protein?
Yes, a typical 3.75-ounce (106g) can of sardines contains about 20-23 grams of protein, making it an excellent source of high-quality protein. This amount fulfills approximately 40-46% of the daily protein requirement for the average adult.
Can I eat sardines on a keto diet?
Absolutely, sardines are an excellent choice for a keto diet. They are low in carbohydrates (less than 1 gram per serving) and high in healthy fats and protein, which align well with the macronutrient requirements of a ketogenic diet.
What are the health benefits of eating sardines?
Sardines are rich in omega-3 fatty acids, which support heart and brain health, and they are an excellent source of vitamin D and calcium for bone health. However, they are relatively high in sodium, so individuals watching their salt intake should enjoy them in moderation.
How many sardines should I eat per serving?
A standard serving is typically one 3.75-ounce can, which contains around 190-200 calories, depending on whether they are packed in oil or water. This portion provides a balanced amount of protein, fats, and essential nutrients.
How do sardines compare to tuna in terms of nutrition?
Sardines generally contain more omega-3 fatty acids, calcium, and vitamin D compared to tuna. However, sardines are also lower in mercury, making them a safer choice for frequent consumption. Tuna, on the other hand, typically has a milder taste and is leaner, providing slightly lower fat content.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
