Protein
Sardines
Omega-3s, calcium, and vitamin D in a single, inexpensive food.
Nutrition facts
Serving: 1 drained can (85 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Protein | 20.9 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 9.7 g | 13 % |
| Saturated fat | 1.3 g | 7 % |
| Sodium | 261 mg | 11 % |
| Vitamin B12 | 8 µg | 315 % |
| Selenium | 45 µg | 81 % |
| Phosphorus | 417 mg | 33 % |
| Niacin (B3) | 4 mg | 28 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- The soft bones in canned sardines are edible and carry most of the fish's calcium (25% of the daily value per portion); boneless fillets would have much less.
- One can covers more than three times the daily value for vitamin B12 (315%), one of the most concentrated sources among common foods.
Preparation
Draining the can (and rinsing if you like) removes some of the sodium and fat from the packing oil or brine.
To mention to a professional
- Fish is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Fish, sardine, Atlantic, canned in oil, drained solids with bone
- USDA FoodData Central, SR Legacy (Fish, sardine, Atlantic, canned in oil, drained solids with bone)
- Health Canada, Mercury in Fish: consumption advice
- NIH Office of Dietary Supplements, Vitamin B12 fact sheet
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.