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 |
493.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.1 g | 34% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 338.5 mg | 112% | |
| Sodium | 728.7 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 58.7 g | 117% | |
| Vitamin D | 646.0 mcg | 3230% | |
| Calcium | 907.0 mg | 69% | |
| Iron | 7.5 mg | 41% | |
| Potassium | 1025.8 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 sardines
Canned sardines are small, oily fish native to the Mediterranean, named after the Italian island of Sardinia where they were historically abundant. They are a staple in Mediterranean, Portuguese, and Southeast Asian cuisines. Sardines are highly nutritious, rich in omega-3 fatty acids, protein, and calcium due to their edible bones. A 3.75-ounce can of sardines provides approximately 191 calories, 22 grams of protein, 351 milligrams of calcium (27% of the daily value), and over 1,000 milligrams of EPA and DHA omega-3s, which support heart health. They are also high in vitamin D and B12, making them an excellent choice for bone health and energy metabolism. Sardines are a sustainable seafood option, often wild-caught and less prone to mercury contamination compared to larger fish like tuna or swordfish.
Health Benefits
- Rich in omega-3 fatty acids, sardines support heart health by improving cholesterol levels and reducing inflammation.
- High in calcium and vitamin D, sardines promote strong bones and prevent osteoporosis.
- Contain significant vitamin B12 levels (137% of the daily value per can), aiding in energy production and supporting nervous system health.
Dietary Considerations
Selection and Storage
Store canned sardines in a cool, dry pantry. Once opened, transfer leftovers to an airtight container, refrigerate, and consume within 1-2 days.
Common Questions About Can sardines Nutrition
Are canned sardines high in protein?
Yes, canned sardines are an excellent source of protein. A 3.75-ounce (92-gram) can of sardines typically provides around 23 grams of protein, which is beneficial for muscle building and repair as well as overall body function.
Can I eat canned sardines on a keto diet?
Yes, canned sardines are a great choice for a keto diet. They are low in carbs (with 0 grams of net carbs per serving) and high in healthy fats, like omega-3 fatty acids, making them ideal for maintaining ketosis.
What are the health benefits and concerns of eating canned sardines?
Canned sardines are a rich source of omega-3 fatty acids, vitamin D, calcium, and selenium, which support heart, bone, and immune health. However, they are relatively high in sodium, with around 300-400 mg per serving, so those monitoring sodium intake should consume them in moderation.
What is the recommended serving size for canned sardines?
A typical serving size for canned sardines is one can, approximately 3.75 ounces (or 92 grams). This provides a balanced portion of protein, fats, and essential nutrients. They can be eaten as a snack, in salads, or as part of a meal.
How do canned sardines compare to fresh sardines in nutrition and taste?
Canned sardines are comparable to fresh sardines in terms of nutritional content, offering similar levels of protein, omega-3s, and vitamins. However, fresh sardines may have a milder taste and lower sodium. Canned sardines are more convenient, as they are pre-cooked, shelf-stable, and often packed in oil or sauces for added flavor.
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.
