Sardines (Canned in Oil, Drained) Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 9.2Staple foodAllergen: Fish

Macronutrients

Calories208 kcal 10% DV

Protein25 g 49% DV

Carbohydrates0.0 g 0% DV

Fat12 g 15% DV

Fiber0.0 g 0% DV

Total sugars0.0 g no %DV*

Sodium505 mg 22% DV

Vitamins & minerals

Vitamin A12 µg 1%

Vitamin C0.0 mg 0%

Vitamin D4.8 µg 24%

Vitamin E2.0 mg 13%

Vitamin K2.6 µg 2%

Thiamin B10.08 mg 7%

Riboflavin B20.23 mg 18%

Niacin B35.2 mg 32%

Vitamin B60.17 mg 10%

Folate B910 µg 2%

Vitamin B128.9 µg 372%

Calcium382 mg 29%

Iron2.9 mg 16%

Magnesium39 mg 9%

Phosphorus490 mg 39%

Potassium397 mg 8%

Zinc1.3 mg 12%

Selenium53 µg 96%

Common serving sizes

Serving	Weight
1 can (3.75 oz)	106 g
2 sardines	40 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

Bmi — High protein supports lean mass maintenance

Calcium — Calcium supports bone density

Serum Iron — Iron supports hemoglobin and oxygen transport

See Sardines (Canned in Oil, Drained) in the Connections Explorer →

Best timing around exercise

Post-workout or rest day meals. Omega-3 benefits are cumulative, not acute

More seafood

Clams (Steamed)Oysters (Cooked)Salmon, Sockeye (Cooked)Mackerel (Canned, Jack, Drained)Mackerel, Atlantic (Cooked)Mussels (Steamed)Salmon, Atlantic (Baked)Sardines (Fresh, Grilled)

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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