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 | 6.7 g | 33% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 157.6 mg | 52% | |
| 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 | 987.1 mg | 75% | |
| 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 Sardine fillets
Sardine fillets are small, oily fish commonly found in the Mediterranean and Atlantic Oceans, prized for their rich flavor and nutrient density. They are a staple in Mediterranean cuisine, often grilled, canned, or served fresh. Sardines are an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins like B12 and D, as well as minerals such as calcium and selenium. Due to their small size and short life cycle, sardines tend to have lower mercury levels compared to larger fish, making them a safer seafood choice. A 3-ounce serving of sardine fillets contains approximately 200 calories, 23 grams of protein, and a notable quantity of heart-healthy fats, making them an ideal option for balanced diets.
Health Benefits
- Rich in omega-3 fatty acids (about 1,500 mg per 3-ounce serving), which support heart health and reduce inflammation.
- High in vitamin B12 (340% of daily value per serving), essential for energy production and nervous system function.
- Natural source of vitamin D (22% of daily value per serving), crucial for bone health and immune support.
- Contains calcium (30% of daily value per serving), supporting strong bones and teeth.
- Loaded with selenium (about 70% of daily value per serving), an antioxidant that aids cellular protection and thyroid function.
Dietary Considerations
Selection and Storage
Fresh sardine fillets should be stored in the refrigerator and consumed within 1-2 days. For extended shelf life, freeze them. Thaw safely in the refrigerator before cooking.
Common Questions About Sardine fillets Nutrition
Are sardine fillets high in protein?
Yes, sardine fillets are an excellent source of protein. A 100-gram serving of sardines provides approximately 25 grams of high-quality protein, making them a great choice for muscle building and overall dietary needs.
Can I eat sardine fillets on a keto diet?
Yes, sardine fillets are perfect for a keto diet due to their high fat content and low carbohydrates. A 100-gram serving contains about 11 grams of healthy fats and virtually zero carbs, making them compliant with keto macros.
What are the health benefits and concerns of eating sardine fillets?
Sardine fillets are rich in omega-3 fatty acids, vitamin D, and calcium, supporting heart, bone, and brain health. However, as they are naturally high in sodium, individuals with sodium-sensitive conditions should monitor their intake. They also contain minimal mercury compared to larger fish, making them a safer seafood option.
How many sardine fillets should I eat per serving?
A standard serving size is about 3.5 ounces (100 grams) or 5–6 small fillets, which provides 200–250 calories. Adjust your portion based on your dietary calorie and nutrient needs.
How do sardine fillets compare to tuna in terms of nutrition?
Compared to tuna, sardine fillets are higher in omega-3 fatty acids and calcium (due to their edible bones), while being lower in mercury. Tuna, on the other hand, tends to have slightly more protein per serving but fewer key micronutrients like vitamin D.
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.
