Sardines Nutrition

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Nutrition Facts

Serving Size

1 cup, drained (149g)

Amount per serving

Calories

310

% Daily Value *

Total Fat 17.1g

22%

Saturated Fat 2.3g

11%

Trans Fat

Cholesterol 212mg

71%

Sodium 457mg

20%

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 36.7g

Vitamin D 288 IU

72%

Calcium 569mg

44%

Iron 4mg

24%

Potassium 592mg

13%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

0 mg

Thiamin

10%

0.12 mg

Riboflavin

26%

0.34 mg

Niacin

49%

7.82 mg

Pantothenic Acid

19%

0.96 mg

Vitamin B6

15%

0.25 mg

Folate

14.9 mcg

Folic Acid

0 mcg

Food Folate

14.9 mcg

Fortified Folate

14.9 mcg

Choline

20%

112 mg

Betaine

—

Vitamin B12

555%

13.3 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

47.7 mcg

Retinol

47.7 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

161 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

20%

3.04 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

7.15 mcg

Vitamin D2

—

Vitamin D3

7.15 mcg

Vitamin D

72%

288 IU

Vitamin K

3.87 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

44%

569 mg

Iron

24%

4.35 mg

Magnesium

14%

58.1 mg

Phosphorus

58%

730 mg

Potassium

13%

592 mg

Sodium

20%

457 mg

Zinc

18%

1.95 mg

Copper

31%

0.28 mg

Manganese

0.16 mg

Selenium

143%

78.5 mcg

Fluoride

—

Iodine

—

Fat

22%

17.1 g

Saturated Fat

11%

2.28 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

—

Myristic Acid

0.29 g

Pentadecylic Acid

—

Palmitic Acid

1.48 g

Margaric Acid

—

Stearic Acid

0.51 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

5.76 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.33 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

3.2 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.63 g

Docos-13-enoic Acid

1.61 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

7.67 g

9,12-octadecadienoic Acid

5.28 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.74 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.19 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0.71 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0.76 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

71%

212 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

73%

36.7 g

Tryptophan

0.41 g

Threonine

1.61 g

Isoleucine

1.69 g

Leucine

2.98 g

Lysine

3.37 g

Methionine

1.09 g

Cystine

0.39 g

Phenylalanine

1.43 g

Tyrosine

1.24 g

Valine

1.89 g

Arginine

2.19 g

Histidine

1.08 g

Alanine

2.22 g

Aspartic Acid

3.75 g

Glutamic Acid

5.47 g

Glycine

1.76 g

Proline

1.3 g

Serine

1.5 g

Hydroxyproline

—

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

310 kcal

Water

88.8 g

Ash

5.04 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 cup, drained (149 g)
1 cubic inch (16 g)
1 can (3.75 oz) (92 g)
1 small (2-2/3" x 1/2" x 1/4") (12 g)
2 sardines (24 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Vitamin B12
Excellent source of Vitamin D
Excellent source of Calcium
Excellent source of Phosphorus
Excellent source of Copper
Excellent source of Selenium
Good source of Pantothenic Acid
Good source of Vitamin B6
Good source of Choline
Good source of Vitamin E
Good source of Iron
Good source of Sodium
Good source of Zinc

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
High Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Sardines contains 24.6g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.8 cups (478g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

1.463g per 1 cup, drained
Can help improve heart health

High in Cholesterol.

Sardines

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡