1 serving (100 grams) contains 208 calories, 24.6 grams of protein, 11.5 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
495.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 338.1 mg | 112% | |
| Sodium | 731.0 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 58.6 g | 117% | |
| Vitamin D | 1142.9 mcg | 5714% | |
| Calcium | 909.5 mg | 69% | |
| Iron | 6.9 mg | 38% | |
| Potassium | 945.2 mg | 20% | |
* 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 Grilled sardines
Grilled sardines are a staple dish in Mediterranean cuisine, particularly popular in countries such as Portugal, Spain, and Greece. Sardines are small, oily fish known for their rich, savory flavor and tender texture when grilled. These fish are an excellent source of protein and omega-3 fatty acids, vital for cardiovascular health. Sardines also provide significant amounts of vitamins such as B12 and D, as well as minerals like calcium, phosphorus, and selenium, making them a nutrient-dense addition to any diet. Their low position on the food chain means they accumulate fewer toxins, offering a cleaner source of seafood compared to larger fish.
Health Benefits
- Rich in omega-3 fatty acids (EPA and DHA), which support heart and brain health.
- Excellent source of vitamin B12, essential for red blood cell formation and neurological function.
- High in vitamin D, contributing to strong bones and immune system health.
- Contains calcium and phosphorus, which are vital for maintaining healthy bones and teeth.
- Rich in selenium, an antioxidant that helps protect cells from oxidative stress.
Dietary Considerations
Selection and Storage
Refrigerate fresh sardines immediately and consume within 1-2 days. If storing longer, freeze them for up to three months. For best results when grilling, clean and lightly season them beforehand.
Common Questions About Grilled sardines Nutrition
Are grilled sardines high in protein?
Yes, grilled sardines are an excellent source of protein. A 3-ounce serving contains around 21 grams of protein, making them a great choice for muscle building and repair. They are also rich in healthy omega-3 fatty acids.
Can I eat grilled sardines on a keto diet?
Absolutely, grilled sardines are a great option for a keto diet. They are low in carbohydrates (0 grams per serving) and high in healthy fats, which makes them a perfect fit for keto macros. They also provide essential nutrients like omega-3s and vitamin D.
What are the health benefits of grilled sardines?
Grilled sardines are packed with omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. They are also an excellent source of calcium, vitamin D, and B12, supporting bone health and energy production. However, due to their natural sodium content, individuals on a low-sodium diet should monitor their intake.
How many grilled sardines should I eat per serving?
A standard serving size of grilled sardines is about 3-4 small fish, equivalent to 3 ounces or roughly 150 calories. This portion provides a good balance of nutrients without being overly heavy on calories, fats, or sodium.
Are grilled sardines better than canned sardines?
Grilled sardines are fresher and often lower in sodium compared to canned sardines, which may contain added salt or oil. However, canned sardines are more convenient and still retain similar nutritional benefits. Choose grilled if you prefer a lighter flavor and reduced sodium intake.
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.
