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Canned Sardines in Oil

Canned Sardines in Oil

EverydayCannedDrained

Canned sardines in oil (drained) are small, nutrient-dense fish from the Clupeidae family, preserved through canning in oil. Unlike larger fish, they are typically consumed whole—including edible calcium-rich bones—and provide high levels of omega-3 fatty acids and protein with minimal mercury risk. Draining reduces excess oil while retaining their characteristic tender texture and briny flavor, making them a convenient shelf-stable protein for salads, crackers, or quick meals.

Macro Impact

A 3.75 oz serving contains 220 calories, 26g protein, 0g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 220 calories?
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51 min
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37 min
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28 min
Biking12-14 mph, moderate effort
23 min
StairsStair climbing, moderate pace
26 min
Running5 mph (12 min/mile)
19 min

Nutrition Facts

Serving size3.75 oz (106 g)
Amount per serving
Calories220
% Daily Value*
Total Fat12g
15%
Saturated Fat2g
8%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat4g
Cholesterol151mg
50%
Sodium325mg
14%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein26g
Vitamin D5mcg
25%
Calcium405mg
31%
Iron3mg
17%
Potassium421mg
9%

* 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
12 / 78 g
15%
Monounsaturated
4 / 31 g
13%
Polyunsaturated
5 / 23 g
23%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
151 / 300 g
50%
Omega 3
2 / 5 g
34%
Omega 6
4 / 19 g
20%
Omega 9
2 g
Protein
Protein
26 / 80 g
33%
Amino Acids
Histidine
1 / 3 g
25%
Isoleucine
1 / 2 g
76%
Leucine
2 / 3 g
69%
Lysine
2 / 2 g
101%
Methionine
1 / 1 g
65%
Phenylalanine
1 / 2 g
51%
Threonine
1 / 1 g
96%
Tryptophan
0 / 0 g
92%
Valine
1 / 2 g
65%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 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
20%
Niacin, B3
6 / 15 mg
37%
Pantothenic Acid, B5
1 / 5 mg
14%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
10 / 30 mcg
32%
Cobalamin, B12
10 / 2 mcg
395%
Folate
11 / 400 mcg
3%
Vitamin A
34 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
34%
Vitamin E
2 / 15 mg
14%
Vitamin K
3 / 105 mcg
3%
Minerals
Calcium
405 / 1k mg
40%
Copper
0 / 1 mg
22%
Iron
3 / 13 mg
24%
Magnesium
41 / 370 mg
11%
Manganese
0 / 2 mg
6%
Phosphorous
519 / 700 mg
74%
Potassium
421 / 3k mg
14%
Selenium
56 / 55 mcg
102%
Sodium
325 / 2.3k mg
14%
Zinc
1 / 10 mg
15%
Chromium
4 / 30 mcg
14%
Molybdenum
0 / 45 mcg
0%
Iodine
27 / 150 mcg
18%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
63 g
Caffeine
0 mg
Choline
80 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, sardine, Atlantic, canned in oil, drained solids with bone. USDA Standard Reference, Legacy. Food ID 175139.
  2. 2.Fish, sardine, Atlantic, canned in oil, drained solids with bone. Canadian Nutrient File. Food ID 3203.
  3. 3.Sprat (sardine), in oil, canned. Frida. Public Food Key 1120.
  4. 4.Sardine, in oil, canned. Frida. Public Food Key 1121.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

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