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Sardines

Sardines Nutrition Facts

Sardines calories and nutrients

Calories: 208 kcal
Protein: 24.6 g
Carbs: 0.0 g
Fat: 11.5 g

Nutrient	Per 100 g	Per 3 oz (85 g)	Per Can (~106 g)
Calories	208 kcal	177 kcal	220 kcal
Protein	24.6 g	20.9 g	26.1 g
Total Fat	11.5 g	9.8 g	12.2 g
Saturated Fat	1.5 g	1.3 g	1.6 g
Monounsaturated Fat	3.9 g	3.3 g	4.1 g
Polyunsaturated Fat	5.1 g	4.3 g	5.4 g
Omega-3 Fatty Acids (Total)	1,480 mg	1,258 mg	1,569 mg
— EPA (Eicosapentaenoic Acid)	473 mg	402 mg	501 mg
— DHA (Docosahexaenoic Acid)	509 mg	433 mg	540 mg
Carbohydrates	0.0 g	0.0 g	0.0 g
Dietary Fiber	0.0 g	0.0 g	0.0 g
Sugars	0.0 g	0.0 g	0.0 g
Cholesterol	142 mg	121 mg	151 mg
Sodium	505 mg	429 mg	535 mg
Potassium	397 mg	337 mg	421 mg
Calcium	382 mg	325 mg	405 mg
Phosphorus	490 mg	417 mg	519 mg
Iron	2.9 mg	2.5 mg	3.1 mg
Magnesium	39 mg	33 mg	41 mg
Zinc	1.3 mg	1.1 mg	1.4 mg
Selenium	52.7 mcg	44.8 mcg	55.9 mcg
Vitamin A	32 mcg RAE	27 mcg RAE	34 mcg RAE
Vitamin B1 (Thiamine)	0.08 mg	0.07 mg	0.08 mg
Vitamin B2 (Riboflavin)	0.23 mg	0.20 mg	0.24 mg
Vitamin B3 (Niacin)	5.2 mg	4.4 mg	5.5 mg
Vitamin B6	0.17 mg	0.14 mg	0.18 mg
Vitamin B12	8.9 mcg	7.6 mcg	9.4 mcg
Folate	10 mcg	9 mcg	11 mcg
Vitamin D	4.8 mcg (193 IU)	4.1 mcg (164 IU)	5.1 mcg (205 IU)
Vitamin E	2.0 mg	1.7 mg	2.1 mg

Sardines health benefits and uses

Sardines are small, nutrient-dense, oily epipelagic fish belonging to the family Clupeidae, widely consumed canned or fresh across the United States, Canada, the United Kingdom, Australia, and New Zealand. A 100-gram serving of Atlantic sardines canned in oil (drained solids with edible bones) supplies approximately 208 calories and 24.6 grams of high-quality complete protein, along with significant quantities of marine omega-3 fatty acids, bioavailable calcium, vitamin D, vitamin B12, and selenium.

Because whole sardines are typically processed and eaten with soft, edible bones, they offer an exceptional dietary source of non-dairy calcium and essential minerals. The baseline nutritional values detailed on this page represent canned Atlantic sardines in oil (drained solids with bone), the most accessible and widely tracked commercial form. Differences found in fresh sardines or sardines packed in water or tomato sauce are covered in dedicated sections below.

Sardines Nutrition Facts per 100g

The table below outlines the nutritional breakdown for 100 grams of Atlantic sardines canned in oil (drained solids with bone), alongside typical serving sizes of 3 ounces (85 g) and one standard can (roughly 3.75 oz / 106 g drained solids).

FAQs about Sardines

How Many Calories Are in Sardines?

Canned Atlantic sardines in oil (drained) supply 208 calories per 100 grams. A standard 3-ounce portion yields 177 calories, while a full commercial 3.75-ounce tin (106 g drained) provides approximately 220 calories.

How Much Protein Is in Sardines?

Sardines are exceptionally protein-dense, providing 24.6 grams of complete protein per 100 grams of drained canned fish. A single drained 3.75-ounce tin provides over 26 grams of bioavailable protein.

How Much Fat Is in Sardines?

Drained sardines canned in oil contain 11.5 grams of total fat per 100 grams. Their lipid profile includes:

Polyunsaturated Fat: 5.1 grams per 100 grams, featuring high levels of marine omega-3 fatty acids.

Monounsaturated Fat: 3.9 grams per 100 grams, derived partly from the fish and partly from the vegetable or olive packing oil.

Saturated Fat: 1.5 grams per 100 grams.

Is Sardines Healthy?

Sardines are widely regarded by nutritional researchers as an exceptionally healthy food. They provide lean-to-moderate calories, dense complete protein, non-dairy calcium, and heart-healthy omega-3s, all while carrying very low environmental contaminant risks.

Is Sardines Good for Weight Loss?

Yes. Sardines are exceptionally satiating due to their high protein concentration (24.6 g per 100 g) combined with intact healthy fats. This macronutrient profile slows digestion and helps prevent mid-day appetite spikes.

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