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Sardines, Raw

Sardines, Raw

EverydayRaw

Sardines are small, oily fish belonging to the herring family, typically harvested from temperate oceans worldwide. These nutrient-dense fish are consumed whole in their raw state, providing high levels of omega-3 fatty acids, calcium from edible bones, and complete protein. Their delicate flesh and rapid perishability make them particularly suited for fresh preparations like sashimi or lightly cured dishes, while their low mercury content and sustainable fishing practices enhance their nutritional appeal.

Macro Impact

A 3 oz serving contains 90 calories, 17g protein, 0g carbs, and 2g fat.

Calorie Burn

How long would it take to burn off 90 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
12 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories90
% Daily Value*
Total Fat2g
3%
Saturated Fat1.0g
5%
Trans Fat0g
Polyunsaturated Fat0.6g
Monounsaturated Fat0.4g
Cholesterol110mg
37%
Sodium565mg
25%
Total Carbohydrate0g
0%
Dietary Fiber0g
0%
Total Sugars0g
Includes Added Sugars0g
0%
Protein17g
Vitamin D5mcg
26%
Calcium616mg
47%
Iron3mg
19%
Potassium299mg
6%

* 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
2 / 78 g
3%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
1 / 23 g
3%
Saturated
1 / 23 g
4%
Trans
0 g
Cholesterol
110 / 300 g
37%
Omega 3
1 / 5 g
12%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
17 / 80 g
21%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
64%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
1%
Riboflavin, B2
0 / 1 mg
24%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
20%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
7 / 2 mcg
294%
Folate
6 / 400 mcg
1%
Vitamin A
90 / 800 mcg
11%
Vitamin C
0 / 83 mg
0%
Vitamin D
5 / 15 mcg
34%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
616 / 1k mg
62%
Copper
0 / 1 mg
11%
Iron
3 / 13 mg
26%
Magnesium
39 / 370 mg
11%
Manganese
0 / 2 mg
5%
Phosphorous
489 / 700 mg
70%
Potassium
299 / 3k mg
10%
Selenium
83 / 55 mcg
150%
Sodium
565 / 2.3k mg
25%
Zinc
3 / 10 mg
28%
Chromium
0 / 30 mcg
0%
Molybdenum
4 / 45 mcg
8%
Iodine
64 / 150 mcg
43%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
62 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

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

  1. 1.Sardine, Australian, whole, raw. Australian Nutrient Database. Public Food Key F007973.

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.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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