Proteins
Sardines (Canned in Water) Nutrition Facts
Sardines are small, nutrient-dense fish packed with omega-3s, calcium (from edible bones), and vitamin B12. They're one of the most sustainable seafood choices and low in mercury.
Nutrition Facts
Per 100g serving
Calories208
% Daily Value*
Total Fat
11.5g18%
Saturated Fat
1.5g8%
Trans Fat
0.0g
Polyunsaturated Fat
5.1g
Monounsaturated Fat
3.9g
Cholesterol
142mg47%
Sodium
307mg13%
Total Carbohydrate
0.0g0%
Dietary Fiber
-0%
Total Sugars
-
Protein
25.0g50%
Vitamin A
32mcg4%
Vitamin C
-0%
Vitamin D
4.8mcg24%
Vitamin E
2.0mg13%
Vitamin K
2.6mcg2%
Vitamin B6
0.2mg10%
Vitamin B12
8.9mcg371%
Folate
10mcg3%
Calcium
382mg29%
Iron
2.9mg16%
Potassium
397mg8%
Magnesium
39mg9%
Zinc
1.3mg12%
*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.
Health Benefits
- ✓Exceptional omega-3 content
- ✓Very high B12 levels
- ✓Excellent calcium from bones
- ✓Rich in vitamin D
- ✓Low mercury, sustainable choice
Best For
Heart healthBone healthBudget proteinSustainable eatingMediterranean diet
Storage
Unopened cans last 3-5 years. Refrigerate after opening and use within 3 days.
Serving Sizes
1 can (92g)191 cal
3 oz (85g)177 cal
100g208 cal
Frequently Asked Questions
Are sardines healthy to eat daily?
Yes, sardines are excellent for daily consumption. They're low in mercury and high in omega-3s, B12, and calcium.
Should you eat sardine bones?
Yes! The soft, edible bones are the main source of calcium in sardines. They're safe and nutritious to eat.
Why are sardines so high in B12?
Small fatty fish concentrate B12. One can provides 371% DV - among the highest of any food.
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