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Canned Sardines in Olive Oil

Canned Sardines in Olive Oil

EverydayCannedDrained

Canned sardines in olive oil are small, oily fish preserved through heat processing, which softens their bones into an edible source of calcium and phosphorus. When drained, these sardines retain heart-healthy omega-3 fatty acids and high-quality protein while reducing excess oil content. Their shelf-stable format provides a convenient, sustainable seafood option rich in nutrients like vitamin B12 and selenium, requiring no preparation beyond opening the tin.

Macro Impact

A 3 oz serving contains 177 calories, 21g protein, 0g carbs, and 10g fat.

Calorie Burn

How long would it take to burn off 177 calories?
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15 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories177
% Daily Value*
Total Fat10g
12%
Saturated Fat1g
7%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat3g
Cholesterol121mg
40%
Sodium261mg
11%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D4mcg
20%
Calcium325mg
25%
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
10 / 78 g
12%
Monounsaturated
3 / 31 g
11%
Polyunsaturated
4 / 23 g
19%
Saturated
1 / 23 g
6%
Trans
0 g
Cholesterol
121 / 300 g
40%
Omega 3
1 / 5 g
27%
Omega 6
3 / 19 g
16%
Omega 9
2 g
Protein
Protein
21 / 80 g
26%
Amino Acids
Histidine
1 / 3 g
20%
Isoleucine
1 / 2 g
61%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
81%
Methionine
1 / 1 g
52%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
77%
Tryptophan
0 / 0 g
74%
Valine
1 / 2 g
52%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
6%
Riboflavin, B2
0 / 1 mg
16%
Niacin, B3
5 / 15 mg
30%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
11%
Biotin, B7
8 / 30 mcg
26%
Cobalamin, B12
8 / 2 mcg
317%
Folate
9 / 400 mcg
2%
Vitamin A
27 / 800 mcg
3%
Vitamin C
0 / 83 mg
0%
Vitamin D
4 / 15 mcg
27%
Vitamin E
2 / 15 mg
12%
Vitamin K
2 / 105 mcg
2%
Minerals
Calcium
325 / 1k mg
32%
Copper
0 / 1 mg
18%
Iron
3 / 13 mg
19%
Magnesium
33 / 370 mg
9%
Manganese
0 / 2 mg
4%
Phosphorous
417 / 700 mg
60%
Potassium
338 / 3k mg
11%
Selenium
45 / 55 mcg
81%
Sodium
261 / 2.3k mg
11%
Zinc
1 / 10 mg
12%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
21 / 150 mcg
14%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
51 g
Caffeine
0 mg
Choline
64 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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