1 serving (92 grams) contains 191 calories, 22.7 grams of protein, 10.5 grams of fat, and 0.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
489.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 34% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 335.9 mg | 111% | |
| Sodium | 723.1 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 58.2 g | 116% | |
| Vitamin D | 641.0 mcg | 3205% | |
| Calcium | 979.5 mg | 75% | |
| Iron | 6.4 mg | 35% | |
| Potassium | 935.9 mg | 19% | |
* 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
Sardines are small, oily fish belonging to the herring family, commonly found in the Atlantic and Pacific Oceans and the Mediterranean Sea. Named after the island of Sardinia, where they were once abundant, sardines are a staple in Mediterranean, Asian, and European cuisines. These fish are renowned for their excellent nutritional profile, being low in carbohydrates and rich in protein and healthy fats, including omega-3 fatty acids. A standard 3.75-ounce (92-gram) serving of sardines contains about 207 calories, 24.6 grams of protein, and 11.4 grams of fat. Sardines are an exceptional source of calcium (415 mg per serving), iron (2.7 mg), and vitamin D (271 IU), contributing significantly to bone health and immunity. They are also free of dietary fiber and vitamin C. Their nutrient density makes them a valuable food for overall health.
Health Benefits
- Promotes heart health due to high levels of omega-3 fatty acids, which help reduce inflammation and lower LDL cholesterol levels.
- Supports bone health through its rich calcium content (415 mg per serving) and considerable vitamin D (271 IU), aiding calcium absorption.
- Boosts immunity and red blood cell production thanks to the presence of iron (2.7 mg per serving).
Dietary Considerations
Selection and Storage
Fresh sardines should be stored in a refrigerator and consumed within 1-2 days. They can also be frozen for longer storage. Rinse under cold water and remove scales or guts before cooking.
Common Questions About Sardine Nutrition
Are sardines high in protein?
Yes, sardines are an excellent source of protein, providing 24.67 grams of protein per 100 grams. This makes them a great choice for building and maintaining muscle and supporting overall health.
Can I eat sardines on a keto diet?
Absolutely! Sardines are very keto-friendly. They contain 0 grams of carbohydrates while being rich in healthy fats (11.41 grams per 100 grams) and protein, making them ideal for a low-carb, high-fat diet like keto.
What are the health benefits and risks of eating sardines?
Sardines are packed with omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. They are also rich in calcium, vitamin D, and B12, essential for bone health and energy production. However, sardines can be high in sodium (306.52 mg per 100 grams), so those with sodium-sensitive conditions might need to monitor their intake.
How much sardine should I eat per serving?
A typical serving size of sardines is about 3.75 ounces (one small can) or roughly 106 grams, which provides around 220 calories, 26 grams of protein, and 12 grams of fat. Consuming sardines 2-3 times a week is considered a healthy amount for most people.
How do sardines compare to other oily fish like salmon or mackerel?
Sardines are generally smaller and lower in calories compared to salmon or mackerel. While sardines provide high levels of omega-3s and vitamin B12, salmon is richer in vitamin D and mackerel has higher fat content. Sardines are also more affordable and often come pre-portioned in cans, making them convenient for quick meals.
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.
- Calcium — Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsProvides comprehensive information on calcium, a key nutrient in sardines, including its health benefits and dietary sources.
- Seafood Consumption and Components for HealthDietary Guidelines for Americans 2020-2025Highlights the role of seafood, including sardines, in a healthy diet and provides dietary recommendations.
- Nutritional benefits of sardines as a protein and calcium sourceAmerican Journal of Clinical NutritionExamines sardines as a nutrient-dense food, emphasizing protein, omega-3 fatty acids, and calcium content.
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.
