Sardines
SuperfoodExceptional nutritional value
Atlantic sardines canned in oil, drained, eaten with the bones.
Canned sardines are small oily fish eaten whole, soft bones included, on toast, in salads or directly from the can. A standard can, about 90 g drained, gives about 22 g of protein and 0.9 g of the omega-3 fats EPA and DHA, and is very high in vitamin B12 and selenium and high in phosphorus, calcium and vitamin D. Most of the calcium comes from the bones, and a can has a moderate 280 mg of sodium.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 24.6g | 43.9% |
| Fat | 11.5g | 16.4% |
| Carbs | 0g | 0.0% |
| Simple Sugars | 0g | Estimate |
| Complex Carbs | 0g | Estimate |
| Fiber | 0g | 0.0% |
| Water | 60g | 2.4% |
| Calories | 208 | 9.2% |
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 1.53 | g | 7.6% |
| Monounsaturated | 3.87 | g | 15.5% |
| Polyunsaturated | 5.15 | g | 39.6% |
| Omega-3 | 1.545 | g | Estimate |
| EPA | 473 | mg | 52.6% |
| DHA | 509 | mg | 56.6% |
| Omega-6 | 3.605 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 2.04 | mg |
| Selenium | 52.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 32 | mcg | 3.6% |
| vitamin B1 | 0.08 | mg | 6.7% |
| vitamin B2 | 0.227 | mg | 17.5% |
| vitamin B3 | 5.25 | mg | 32.8% |
| vitamin B6 | 0.167 | mg | 9.8% |
| vitamin B9 | 10 | mcg | 2.5% |
| vitamin B12 | 8.94 | mcg | 372.5% |
| vitamin D | 4.8 (192 IU) | mcg | 32.0% |
| vitamin E | 2.04 | mg | 13.6% |
| vitamin K | 2.6 | mcg | 2.2% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 382 | mg | 38.2% |
| iron | 2.92 | mg | 16.2% |
| magnesium | 39 | mg | 9.8% |
| phosphorus | 490 | mg | 70.0% |
| potassium | 397 | mg | 15.3% |
| sodium | 307 | mg | 13.3% |
| zinc | 1.31 | mg | 11.9% |
| copper | 0.186 | mg | 20.7% |
| manganese | 0.108 | mg | 4.7% |
| selenium | 52.7 | mcg | 95.8% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 725 | mg | 103.6% | 173% |
| Isoleucine | 1134 | mg | 81.0% | 144% |
| Leucine | 2001 | mg | 73.3% | 125% |
| Lysine | 2260 | mg | 107.6% | 180% |
| Methionine | 993 | mg | 94.6% | 165% |
| Phenylalanine | 1792 | mg | 102.4% | 167% |
| Threonine | 1079 | mg | 102.8% | 165% |
| Tryptophan | 276 | mg | 98.6% | 160% |
| Valine | 1268 | mg | 69.7% | 121% |
Compare with other products
Values per 100 g
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