1 serving (85 grams) contains 190 calories, 23.0 grams of protein, 10.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
527.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.8 g | 35% | |
| Saturated Fat | 6.9 g | 34% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 194.4 mg | 64% | |
| Sodium | 1194.4 mg | 51% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 63.9 g | 127% | |
| Vitamin D | 694.4 mcg | 3472% | |
| Calcium | 972.2 mg | 74% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 833.3 mg | 17% | |
* 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 Canned sardine
Canned sardines are small, oily fish typically preserved in oil, water, or tomato sauce. Originating from Mediterranean cuisine, sardines are now widely consumed globally due to their affordable price and nutritional value. They are an excellent source of protein, heart-healthy omega-3 fatty acids, and essential micronutrients like vitamin B12, selenium, and calcium (particularly when the bones are consumed). A 3.75-ounce (92g) serving of canned sardines provides approximately 191 calories, 22 grams of protein, 10.5 grams of fat, and 35% of the daily value (DV) for calcium, catering to those seeking a nutrient-dense, convenient protein source. These fish are also environmentally sustainable, as sardines are lower on the food chain, requiring fewer resources to harvest.
Health Benefits
- Supports heart health due to high omega-3 fatty acid content (2 grams per serving), which can reduce inflammation and improve cholesterol levels.
- Boosts bone health with 382 mg of calcium per serving (about 35% of the DV), particularly when consumed with their soft, edible bones.
- Promotes healthy brain function as an excellent source of vitamin B12, providing 137% of the DV in one serving.
- Aids in antioxidant defense with selenium, at 87% of the DV, which helps reduce oxidative stress.
- Supports muscle repair and maintenance with 22 grams of high-quality protein per serving.
Dietary Considerations
Selection and Storage
Store unopened canned sardines in a cool, dry place. Once opened, transfer remaining sardines to a sealed container, refrigerate, and consume within 2-3 days.
Common Questions About Canned sardine Nutrition
Are canned sardines high in protein?
Yes, canned sardines are a great source of protein. A typical 3.75-ounce (92-gram) can of sardines contains approximately 23 grams of protein, making them an excellent choice for muscle repair and satiety.
Can I eat canned sardines on a keto diet?
Absolutely, canned sardines are highly keto-friendly as they are low in carbs and high in healthy fats. A small can of sardines typically contains 0 grams of carbs and around 10-12 grams of fat, making them perfect for ketogenic macros.
What are the health benefits of eating canned sardines?
Canned sardines are rich in omega-3 fatty acids, which support heart and brain health. They are also an excellent source of essential nutrients like calcium (350 mg per serving), vitamin B12, and vitamin D. However, due to their sodium content (250-400 mg per serving), they should be consumed in moderation if you're watching your salt intake.
How many canned sardines should I eat per serving?
A standard serving is usually one 3.75-ounce (92-gram) can of sardines, which provides around 180-200 calories. You can adjust portion sizes based on your nutritional needs, but consuming 1-2 cans per week is generally recommended for the health benefits of omega-3s without overdoing sodium or mercury levels.
Are canned sardines better than fresh sardines?
Canned sardines are a convenient and nutrient-dense option, providing similar levels of protein and omega-3s as fresh sardines. However, fresh sardines may have less sodium compared to their canned counterparts. Canned sardines are typically preserved in oil, water, or brine, so the preparation affects the flavor and nutritional content slightly.
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.
