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Sardine, Cooked

Sardine, Cooked

EverydayCooked

Cooked sardines are small, oily fish recognized for their rich flavor and exceptional nutritional value. Cooking enhances their flavor and softens their bones, which are entirely edible and provide a significant source of calcium. These fish are particularly high in omega-3 fatty acids, known for their heart-healthy benefits, and offer a good source of protein and vitamin D.

Macro Impact

A 3.5 oz serving contains 208 calories, 25g protein, 0g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 208 calories?
Walking3.5 mph, moderate pace
48 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
21 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size3.5 oz (100 g)
Amount per serving
Calories208
% Daily Value*
Total Fat12g
15%
Saturated Fat3g
15%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat6g
Cholesterol0mg
0%
Sodium307mg
13%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D5mcg
24%
Calcium240mg
18%
Iron2mg
13%
Potassium397mg
8%

* 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
6 / 31 g
18%
Polyunsaturated
3 / 23 g
13%
Saturated
3 / 23 g
13%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
1 / 5 g
25%
Omega 6
2 / 19 g
10%
Omega 9
0 g
Protein
Protein
25 / 80 g
31%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
76%
Leucine
2 / 3 g
60%
Lysine
2 / 2 g
95%
Methionine
1 / 1 g
48%
Phenylalanine
1 / 2 g
41%
Threonine
1 / 1 g
81%
Tryptophan
0 / 0 g
76%
Valine
1 / 2 g
63%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
33%
Niacin, B3
5 / 15 mg
33%
Pantothenic Acid, B5
1 / 5 mg
24%
Pyridoxine, B6
0 / 1 mg
23%
Biotin, B7
4 / 30 mcg
13%
Cobalamin, B12
9 / 2 mcg
371%
Folate
25 / 400 mcg
6%
Vitamin A
30 / 800 mcg
4%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
32%
Vitamin E
2 / 15 mg
13%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
240 / 1k mg
24%
Copper
0 / 1 mg
11%
Iron
2 / 13 mg
18%
Magnesium
39 / 370 mg
11%
Manganese
0 / 2 mg
1%
Phosphorous
490 / 700 mg
70%
Potassium
397 / 3k mg
13%
Selenium
53 / 55 mcg
96%
Sodium
307 / 2.3k mg
13%
Zinc
1 / 10 mg
15%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
35 / 150 mcg
23%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
64 g
Caffeine
0 mg
Choline
80 mg
Taurine
300 mg

References

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

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