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 |
492.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.1 g | 34% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 113.4 mg | 37% | |
| Sodium | 726.8 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 58.5 g | 117% | |
| Vitamin D | 644.3 mcg | 3221% | |
| Calcium | 984.5 mg | 75% | |
| Iron | 7.5 mg | 41% | |
| Potassium | 1023.2 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 in olive oil
Sardines in olive oil are a popular seafood choice originating from Mediterranean cuisine. These small, oily fish are nutritious and come canned in olive oil, which enhances their rich flavor and offers additional health benefits. Sardines are an excellent source of omega-3 fatty acids, high-quality protein, and vital nutrients such as vitamin D, vitamin B12, and calcium. Olive oil contributes healthy monounsaturated fats and antioxidants, making this combination a powerhouse of nutrition. Sardines are versatile in recipes, from salads to pastas, and are celebrated for their sustainable harvesting practices.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
- High vitamin D content (12-25% of the recommended daily intake per serving) aids calcium absorption and supports bone health.
- Contains vitamin B12, vital for red blood cell production and nerve function.
- Good source of calcium, providing approximately 10% of the daily needs for stronger bones.
- Olive oil is high in monounsaturated fats and antioxidants like Vitamin E, which protect heart health and lower cholesterol levels.
Dietary Considerations
Selection and Storage
Store unopened cans of sardines in a cool, dry place. Once opened, transfer leftovers to an airtight container and refrigerate for up to two days.
Common Questions About Sardine in olive oil Nutrition
Are sardines in olive oil high in protein?
Yes, sardines in olive oil are an excellent source of protein. A 3.75-ounce (106-gram) can typically contains around 23 grams of protein, making it a highly efficient food for meeting daily protein needs.
Can I eat sardines in olive oil on a keto diet?
Yes, sardines in olive oil are an ideal choice for a keto diet due to their high fat content and zero carbohydrates. A single can often contains about 12 grams of healthy fats from both the sardines and olive oil, aligning well with ketogenic macros.
What are the health benefits of eating sardines in olive oil?
Sardines in olive oil are rich in omega-3 fatty acids, which support heart and brain health. They are also high in calcium, iron, and vitamin D, contributing to bone strength and red blood cell production. However, they can be high in sodium, so individuals with hypertension should monitor their intake.
How many sardines should I eat in one serving?
One serving of sardines in olive oil is typically considered 3.75 ounces (about one can), which provides approximately 191 calories, 23 grams of protein, and 12 grams of fat. This is usually sufficient as part of a balanced meal.
How do sardines in olive oil compare to fresh sardines?
Sardines in olive oil are a convenient alternative to fresh sardines and retain most of the nutritional benefits like protein and omega-3s. However, canned sardines tend to be higher in sodium due to preservation, whereas fresh sardines allow for customizable preparation 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.
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.
