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Canned Sardines in Brine

Canned Sardines in Brine

EverydayCannedDrained

Canned sardines in brine (drained) are small, oily fish preserved through cooking in saltwater, retaining their high omega-3 fatty acid and protein content while remaining shelf-stable. Unlike larger fish, they pose minimal mercury risk and provide a significant calcium boost due to their edible, softened bones. Though draining reduces sodium levels, they remain a convenient, nutrient-dense protein source ideal for salads, sandwiches, or direct consumption.

Macro Impact

A 3 oz serving contains 145 calories, 19g protein, 0g carbs, and 8g fat.

Calorie Burn

How long would it take to burn off 145 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
24 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories145
% Daily Value*
Total Fat8g
10%
Saturated Fat2g
11%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat3g
Cholesterol121mg
40%
Sodium765mg
33%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein19g
Vitamin D7mcg
34%
Calcium578mg
44%
Iron2mg
14%
Potassium337mg
7%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
0 / 275 g
0%
Fiber
0 / 28 g
0%
Sugars
0 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
8 / 78 g
10%
Monounsaturated
3 / 31 g
10%
Polyunsaturated
3 / 23 g
11%
Saturated
2 / 23 g
9%
Trans
0 g
Cholesterol
121 / 300 g
40%
Omega 3
2 / 5 g
36%
Omega 6
0 / 19 g
1%
Omega 9
3 g
Protein
Protein
19 / 80 g
23%
Amino Acids
Histidine
1 / 3 g
22%
Isoleucine
1 / 2 g
48%
Leucine
1 / 3 g
47%
Lysine
2 / 2 g
64%
Methionine
0 / 1 g
29%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
57%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
4 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
2 / 15 mg
14%
Pantothenic Acid, B5
1 / 5 mg
17%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
9 / 2 mcg
354%
Folate
4 / 400 mcg
1%
Vitamin A
43 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
7 / 15 mcg
45%
Vitamin E
1 / 15 mg
6%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
578 / 1k mg
58%
Copper
0 / 1 mg
19%
Iron
3 / 13 mg
19%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
0%
Phosphorous
417 / 700 mg
60%
Potassium
338 / 3k mg
11%
Selenium
38 / 55 mcg
70%
Sodium
765 / 2.3k mg
33%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
34 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
58 g
Caffeine
0 mg
Choline
60 mg
Taurine
26 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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