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Sardines, Canned, Whole

Sardines, Canned, Whole

EverydayCanned

Canned sardines are small, oily fish preserved whole in oil, water, or sauce, with their edible bones providing a notable calcium and vitamin D boost. These nutrient-dense fish are exceptionally rich in omega-3 fatty acids and complete protein, while their small size minimizes mercury accumulation compared to larger seafood. Typically eaten straight from the tin, they offer a sustainable, shelf-stable protein option with a distinctive savory flavor and soft, tender texture.

Macro Impact

A 3.75 oz serving contains 220 calories, 25g protein, 0g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 220 calories?
Walking3.5 mph, moderate pace
51 min
YogaModerate effort, gentle pace
37 min
SwimmingModerate effort, freestyle
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
16%
Saturated Fat3g
17%
Trans Fat0g
Polyunsaturated Fat4g
Monounsaturated Fat4g
Cholesterol151mg
50%
Sodium424mg
18%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein25g
Vitamin D5mcg
27%
Calcium371mg
29%
Iron3mg
18%
Potassium403mg
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
16%
Monounsaturated
4 / 31 g
14%
Polyunsaturated
4 / 23 g
16%
Saturated
3 / 23 g
14%
Trans
0 g
Cholesterol
151 / 300 g
50%
Omega 3
1 / 5 g
25%
Omega 6
0 / 19 g
2%
Omega 9
4 g
Protein
Protein
25 / 80 g
32%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
65%
Leucine
2 / 3 g
55%
Lysine
2 / 2 g
79%
Methionine
1 / 1 g
55%
Phenylalanine
1 / 2 g
48%
Threonine
1 / 1 g
79%
Tryptophan
0 / 0 g
90%
Valine
1 / 2 g
55%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
4 g
Glycine
2 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
1 / 1 mg
44%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
1 / 5 mg
25%
Pyridoxine, B6
0 / 1 mg
16%
Biotin, B7
5 / 30 mcg
18%
Cobalamin, B12
11 / 2 mcg
442%
Folate
11 / 400 mcg
3%
Vitamin A
80 / 800 mcg
10%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
35%
Vitamin E
1 / 15 mg
8%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
371 / 1k mg
37%
Copper
0 / 1 mg
24%
Iron
3 / 13 mg
24%
Magnesium
42 / 370 mg
11%
Manganese
0 / 2 mg
1%
Phosphorous
519 / 700 mg
74%
Potassium
403 / 3k mg
13%
Selenium
64 / 55 mcg
116%
Sodium
424 / 2.3k mg
18%
Zinc
1 / 10 mg
15%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
48 / 150 mcg
32%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
70 g
Caffeine
0 mg
Choline
70 mg
Taurine
159 mg

References

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

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