1 serving (100 grams) contains 208 calories, 24.6 grams of protein, 11.5 grams of fat, and 3.1 grams of carbohydrates.
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Nutrition Information
Calories |
495.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.4 g | 35% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 145.2 mg | 48% | |
| Sodium | 731.0 mg | 31% | |
| Total Carbohydrates | 7.4 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Sugars | 5.7 g | ||
| protein | 58.6 g | 117% | |
| Vitamin D | 595.2 mcg | 2976% | |
| 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 Sardines in tomato sauce
Sardines in tomato sauce are small, oily fish preserved in a tangy tomato-based mixture. Originating from Mediterranean cuisine, sardines have been a dietary staple in coastal regions for centuries. Rich in protein and omega-3 fatty acids, sardines provide a nutritious source of essential nutrients like vitamin D, calcium, and selenium. The tomato sauce adds additional vitamin C and lycopene, an antioxidant beneficial for health. With their high nutrient density and low environmental impact, sardines are often considered an affordable and sustainable protein option.
Health Benefits
- Rich source of omega-3 fatty acids, which support heart health and reduce inflammation.
- High in vitamin D, crucial for bone health and immune function, with a single serving providing approximately 60% of the daily recommended intake.
- Provides calcium and phosphorus, essential for maintaining strong bones and teeth.
- Contains selenium, a powerful antioxidant that supports thyroid function and fights oxidative stress.
- Lycopene from the tomato sauce contributes to reduced risk of chronic diseases due to its antioxidant properties.
Dietary Considerations
Selection and Storage
Store unopened sardine cans in a cool, dry place. Once opened, transfer leftovers to an airtight container and refrigerate; consume within 2 days for best quality.
Common Questions About Sardines in tomato sauce Nutrition
Are sardines in tomato sauce high in protein?
Yes, sardines in tomato sauce are an excellent source of protein. A typical 3.75-ounce (106-gram) serving contains around 20 grams of protein, making it a great option for supporting muscle repair and overall nutrition.
Can I eat sardines in tomato sauce on a keto or low-carb diet?
Sardines in tomato sauce can be suitable for a keto or low-carb diet, but it depends on the tomato sauce used. Check the label for added sugars, as some brands might include them, increasing the carb content. Typically, a 3.75-ounce serving contains 2-6 grams of net carbs.
What are the health benefits of sardines in tomato sauce?
Sardines in tomato sauce provide several health benefits. They are rich in omega-3 fatty acids, promoting heart and brain health, and are an excellent source of calcium and vitamin D for strong bones. Additionally, the tomato sauce adds a dose of lycopene, an antioxidant that supports overall health.
How many sardines should I eat in one serving?
A standard serving of sardines in tomato sauce is around 3.75 ounces, which typically consists of 4-6 sardines. This portion size provides a good balance of protein, healthy fats, and essential micronutrients without excessive calories (about 180-200 calories per serving).
Are sardines in tomato sauce better than fresh sardines?
Sardines in tomato sauce are more convenient and have the added benefit of tomato sauce rich in antioxidants like lycopene. While fresh sardines contain fewer additives and preservatives, the canned version provides a long shelf life and consistent flavor, making them a highly practical choice for many.
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.
