Calories in Sardines
Sardines are small, oily fish packed with nutrients. They are an excellent source of omega-3 fatty acids, protein, and various vitamins and minerals, making them a highly nutritious food choice.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 can (3.75 oz), drained (92g) | 1 can (3.75 oz), drained (92g) | 191 | 22.7g | 0g | 10.5g |
| 1 sardine (12g) | 1 sardine (12g) | 25 | 3g | 0g | 1.4g |
| 1 serving (85 g) | 1 serving (85 g) | 177 | 20.9g | 0g | 9.7g |
| 1 oz (28g) | 1 oz (28g) | 59 | 7g | 0g | 3.3g |
Health Benefits
Rich in Omega-3 Fatty Acids: Supports heart health, brain function, and reduces inflammation.
Excellent Source of Vitamin D and Calcium: Essential for strong bones and teeth.
High in Protein: Aids in muscle repair, growth, and satiety.
Nutrition Tips
- Choose sardines packed in water or olive oil for healthier fat options.
- Rinse canned sardines to reduce sodium content if desired.
- Incorporate sardines into salads, sandwiches, or pasta dishes for a nutrient boost.
- Look for boneless and skinless varieties if you prefer a milder texture.
- Consider grilling or baking fresh sardines to preserve their nutritional value.
GAYA Tracking Tip
For accurate tracking of canned sardines, ensure you log the type (in oil, water, or sauce) and whether they were drained, as this significantly impacts calorie and fat content. GAYA can help identify the can type.
Frequently Asked Questions
Are sardines high in calories?+
Sardines are moderately caloric, with 100g of canned sardines in oil providing around 208 calories. Their calorie content comes primarily from healthy fats and protein, making them a nutrient-dense food.
What are the main nutritional benefits of eating sardines?+
Sardines are renowned for being an excellent source of omega-3 fatty acids, which are crucial for heart and brain health. They also provide significant amounts of protein, vitamin D, calcium, and selenium, supporting overall well-being.
Can I eat the bones in sardines?+
Yes, the bones in canned sardines are typically very soft and edible, providing an excellent source of calcium. Eating them contributes to the overall nutritional benefits, particularly for bone health.
Related Foods
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