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 | 6.7 g | 33% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 145.2 mg | 48% | |
| 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 | 790.5 mcg | 3952% | |
| 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 Pilchards
Pilchards are small, oily fish belonging to the sardine family. Commonly found in coastal regions of Europe and the Mediterranean, they are an integral part of many cuisines, including British, Mediterranean, and African dishes. Pilchards are celebrated for their rich flavor and high nutrient density. They are an excellent source of protein (24.6g per 100g) and healthy fats, especially omega-3 fatty acids. They also contain vital vitamins and minerals such as calcium, iron, and vitamin D, making them a nutritious option for maintaining overall health. With no carbohydrates and a moderate calorie count of 208 per 100g, pilchards are a versatile and wholesome addition to various diets, suitable for both main dishes and snacks.
Health Benefits
- Supports bone health due to high calcium content (382mg per 100g).
- Promotes heart health with omega-3 fatty acids and low carbohydrate content.
- Boosts iron levels (2.9mg per 100g), aiding in oxygen transport and reducing fatigue.
- Provides substantial vitamin D (332 IU per 100g), supporting immune function and calcium absorption.
Dietary Considerations
Selection and Storage
Store fresh pilchards in the refrigerator at a temperature below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze them immediately after purchase in airtight containers.
Common Questions About Pilchards Nutrition
Are pilchards high in protein?
Yes, pilchards are a great source of protein, providing 24.6 grams of protein per 100-gram serving, which is excellent for supporting muscle growth and repair. They are also low in carbohydrates, making them ideal for high-protein diets.
Can I eat pilchards on a keto diet?
Absolutely, pilchards are perfect for a keto diet as they contain 0 grams of carbohydrates and are high in healthy fats (11.5 grams per 100 grams). Their nutrient profile aligns well with the principles of a ketogenic lifestyle.
What are the health benefits of eating pilchards?
Pilchards are rich in omega-3 fatty acids, which support heart health and brain function. They also provide essential vitamins like Vitamin D and B12, plus minerals such as selenium, while being low in sugar and carbs. However, their sodium content (307 mg per 100 grams) should be considered if you're monitoring salt intake.
How much pilchards should I eat in one serving?
A standard serving size is around 100 grams, offering 208 calories and a balanced mix of protein, healthy fats, and essential nutrients. This amount works well as part of a main meal or a protein-rich snack, depending on your dietary needs.
How do pilchards compare to sardines in nutrition?
Pilchards and sardines are both nutrient-dense fish, but pilchards typically have slightly more protein and fat per serving. Sardines often have lower calorie counts and may offer slightly more calcium. Both are excellent sources of omega-3s and can be used interchangeably in many recipes.
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.
