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Sardines in Water, Canned

Sardines in Water, Canned

EverydayCannedDrained

Canned sardines are small, nutrient-dense fish that are cooked and packed whole in water, offering exceptional nutritional value. These fish are particularly rich in omega-3 fatty acids, vitamin D, and calcium from their edible bones, while containing less mercury than larger fish species. The mild-flavored, tender fillets come pre-cooked and can be eaten directly from the can after draining, making them a convenient source of complete protein.

Macro Impact

A 3.75 oz serving contains 191 calories, 21g protein, 0g carbs, and 11g fat.

Calorie Burn

How long would it take to burn off 191 calories?
Walking3.5 mph, moderate pace
44 min
YogaModerate effort, gentle pace
32 min
SwimmingModerate effort, freestyle
24 min
Biking12-14 mph, moderate effort
20 min
StairsStair climbing, moderate pace
22 min
Running5 mph (12 min/mile)
16 min

Nutrition Facts

Serving size3.75 oz (106 g)
Amount per serving
Calories191
% Daily Value*
Total Fat11g
14%
Saturated Fat3g
13%
Trans Fat0g
Polyunsaturated Fat3g
Monounsaturated Fat5g
Cholesterol151mg
50%
Sodium413mg
18%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein21g
Vitamin D6mcg
32%
Calcium371mg
29%
Iron3mg
17%
Potassium424mg
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
11 / 78 g
14%
Monounsaturated
5 / 31 g
17%
Polyunsaturated
3 / 23 g
14%
Saturated
3 / 23 g
11%
Trans
0 g
Cholesterol
151 / 300 g
50%
Omega 3
2 / 5 g
39%
Omega 6
1 / 19 g
7%
Omega 9
5 g
Protein
Protein
21 / 80 g
27%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
67%
Leucine
2 / 3 g
51%
Lysine
2 / 2 g
80%
Methionine
1 / 1 g
45%
Phenylalanine
1 / 2 g
43%
Threonine
1 / 1 g
71%
Tryptophan
0 / 0 g
83%
Valine
1 / 2 g
51%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
26%
Niacin, B3
4 / 15 mg
28%
Pantothenic Acid, B5
1 / 5 mg
11%
Pyridoxine, B6
0 / 1 mg
33%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
9 / 2 mcg
353%
Folate
21 / 400 mcg
5%
Vitamin A
127 / 800 mcg
16%
Vitamin C
0 / 83 mg
0%
Vitamin D
6 / 15 mcg
42%
Vitamin E
1 / 15 mg
5%
Vitamin K
0 / 105 mcg
0%
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
424 / 3k mg
14%
Selenium
48 / 55 mcg
87%
Sodium
413 / 2.3k mg
18%
Zinc
1 / 10 mg
15%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
53 / 150 mcg
35%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
74 g
Caffeine
0 mg
Choline
69 mg
Taurine
159 mg

References

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

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