1 serving (125 grams) contains 260 calories, 30.8 grams of protein, 14.2 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
416 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 10.3 g | ||
| Cholesterol | 284 mg | 94% | |
| Sodium | 614 mg | 26% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 49.2 g | 98% | |
| Vitamin D | 384 mcg | 1920% | |
| Calcium | 764 mg | 58% | |
| Iron | 5.8 mg | 32% | |
| Potassium | 794 mg | 16% | |
* 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 sardines
Canned sardines are small, nutrient-dense fish that are typically preserved in oil, water, or sauce. Originating from Mediterranean and European cuisine, sardines derive their name from the Italian island of Sardinia where they were traditionally abundant. Rich in protein and omega-3 fatty acids, these fish are known for their impressive micronutrient content, including calcium, vitamin D, and vitamin B12. Sardines are an affordable and accessible source of nutrients that support heart, bone, and brain health. Their mild flavor allows them to be used as an ingredient in diverse dishes, such as salads, pastas, or served with crackers as a snack.
Health Benefits
- Sardines are packed with omega-3 fatty acids (EPA and DHA), which promote cardiovascular health by reducing inflammation and lowering triglycerides.
- High in vitamin D (22% DV per 3.5 oz serving), sardines support bone health and proper calcium absorption.
- Rich in protein (about 23g per serving), they aid in muscle repair and growth, making them beneficial for active individuals.
Dietary Considerations
Selection and Storage
Canned sardines can be stored in a cool, dry place for extended periods. Once opened, transfer leftovers to a sealed container and refrigerate for up to 2 days.
Common Questions About Canned sardines Nutrition
Are canned sardines high in protein?
Yes, canned sardines are a rich source of protein. A 3.75-ounce (106-gram) serving contains around 22-24 grams of protein, making them an excellent choice for muscle repair and growth. They're also packed with other nutrients like omega-3 fatty acids and vitamin B12.
Can I eat canned sardines on a keto diet?
Yes, canned sardines are perfectly compatible with a keto diet. They are low in carbs, with less than 1 gram of carbs per serving, and high in healthy fats, including omega-3s, which make them ideal for maintaining ketosis.
What are the health benefits of eating canned sardines?
Canned sardines are packed with omega-3 fatty acids, which promote heart and brain health, and calcium, which supports strong bones. They are also a great source of vitamin B12, essential for energy production and nerve health. However, they can be high in sodium, so individuals watching their salt intake should consume them in moderation.
How many canned sardines should I eat in one serving?
A typical serving size is around 3.75 ounces, which usually equates to one small can of sardines. This portion provides a balanced amount of protein, healthy fats, and essential nutrients without excessive calories, averaging around 180-200 calories per serving depending on the packaging.
How do canned sardines compare to fresh sardines in nutrition?
Canned sardines retain most of the nutrients found in fresh sardines, such as protein, omega-3 fatty acids, selenium, and vitamin D. However, canned sardines may contain added sodium or oil depending on the brand, while fresh sardines allow for more control over preparation methods and seasoning.
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.
- USDA FoodData - Canned sardines DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
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.
