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 | 3.6 g | 18% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 338.1 mg | 112% | |
| 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 | 421.4 mcg | 2107% | |
| 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
Sardines are small, oily fish commonly enjoyed worldwide, particularly in Mediterranean, European, and Asian cuisines. They are typically canned but also available fresh or frozen. Sardines are nutrient-dense, offering a rich source of high-quality protein (24.6g per 100g), heart-healthy omega-3 fatty acids, and essential micronutrients such as calcium (382mg), iron (2.9mg), and vitamin D (177 IU). They contain no carbohydrates or dietary fiber, making them an excellent option for low-carb and keto diets. These fish are prized for their sustainable nature, as they are low on the food chain and reproduce rapidly, making them an environmentally friendly seafood choice.
Health Benefits
- Rich in omega-3 fatty acids, which support heart health by reducing inflammation and lowering triglyceride levels.
- High in calcium (382mg per 100g), important for strong bones and teeth, especially beneficial for individuals with low dairy intake.
- Excellent source of vitamin D, with 177 IU per 100g, playing a critical role in immune function and calcium absorption.
- Provides iron (2.9mg per 100g), essential for preventing anemia and maintaining healthy energy levels.
- Contains high-quality protein (24.6g per 100g), aiding muscle repair and supporting overall body functions.
Dietary Considerations
Selection and Storage
Store fresh sardines in the refrigerator and consume within 1-2 days. For canned sardines, keep them in a cool, dry place and refrigerate any leftovers in an airtight container for up to 2 days.
Common Questions About Sardines Nutrition
Are sardines high in protein?
Yes, sardines are an excellent source of protein, providing 24.6 grams per 100 grams, which is about half of the recommended daily intake for an average adult. They are a great option for those looking to increase their protein intake while consuming a nutrient-dense food.
Can I eat sardines on a keto diet?
Absolutely. Sardines are highly compatible with a keto diet as they are low in carbs (0 grams per 100 grams) and high in healthy fats (11.5 grams per 100 grams). Their rich protein content also makes them a powerhouse food choice for keto dieters.
What are the health benefits of sardines?
Sardines are rich in omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. They're also packed with essential nutrients like vitamin D, calcium, and B vitamins, making them excellent for bone health, energy production, and overall wellness. However, their sodium content (307 mg per 100 grams) may be a concern for those monitoring salt intake.
How many sardines should I eat in a serving?
A recommended serving size of sardines is typically 3-5 small fish, which is roughly 100 grams. This amount provides around 200 calories, making it a satiating option while delivering key nutrients like protein, omega-3s, and vitamins. Portion size may vary based on your diet and nutritional needs.
Are sardines better than tuna in terms of nutrition?
Sardines and tuna both have distinct nutritional profiles. Sardines generally contain more omega-3 fatty acids and calcium due to their edible bones, while tuna is often lower in fat and calories but still high in protein. Sardines also have lower mercury levels compared to tuna, making them a safer choice for frequent consumption.
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.
- Omega-3 Fatty Acids Fact Sheet for Health ProfessionalsNational Institutes of Health Office of Dietary SupplementsHighlights the role of sardines as a rich source of omega-3 fatty acids and their associated health benefits.
- Consumption of seafood, including sardines, and cardiovascular health: A systematic reviewThe American Journal of Clinical NutritionDiscusses cardiovascular benefits tied to omega-3-rich seafood like sardines, backed by scientific evidence.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesGuidance on incorporating seafood such as sardines into healthy dietary patterns.
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.
