Dried Sardines Nutrition

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Nutrition Facts

Serving Size

1 fillet (143g)

Amount per serving

Calories

290

% Daily Value *

Total Fat 16.6g

21%

Saturated Fat 3.7g

19%

Trans Fat

Cholesterol 110mg

37%

Sodium 164mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 32.9g

Vitamin D 306 IU

77%

Calcium 106mg

Iron 2mg

11%

Potassium 599mg

13%

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C

1 mg

Thiamin

13%

0.16 mg

Riboflavin

33%

0.43 mg

Niacin

37%

5.9 mg

Pantothenic Acid

21%

1.06 mg

Vitamin B6

29%

0.5 mg

Folate

17.2 mcg

Folic Acid

0 mcg

Food Folate

17.2 mcg

Fortified Folate

17.2 mcg

Choline

22%

119 mg

Betaine

—

Vitamin B12

783%

18.8 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

51.5 mcg

Retinol

51.5 mcg

Beta Carotene

0 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

172 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

0 mcg

Vitamin E

13%

1.96 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

7.72 mcg

Vitamin D2

—

Vitamin D3

7.72 mcg

Vitamin D

77%

306 IU

Vitamin K

0.14 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

106 mg

Iron

11%

2.02 mg

Magnesium

14%

58.6 mg

Phosphorus

35%

433 mg

Potassium

13%

599 mg

Sodium

164 mg

Zinc

17%

1.82 mg

Copper

19%

0.17 mg

Manganese

0.06 mg

Selenium

122%

66.9 mcg

Fluoride

—

Iodine

—

Fat

21%

16.6 g

Saturated Fat

19%

3.74 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

1.02 g

Pentadecylic Acid

—

Palmitic Acid

2.48 g

Margaric Acid

—

Stearic Acid

0.2 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

6.85 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

1.14 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

2.78 g

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

1.32 g

Docos-13-enoic Acid

1.54 g

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

3.91 g

9,12-octadecadienoic Acid

0.24 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.19 g

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0.39 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

0.11 g

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

1.3 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0.1 g

Docosahexanoic Acid (DHA)

1.58 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

37%

110 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

66%

32.9 g

Tryptophan

0.37 g

Threonine

1.44 g

Isoleucine

1.52 g

Leucine

2.68 g

Lysine

3.02 g

Methionine

0.98 g

Cystine

0.35 g

Phenylalanine

1.29 g

Tyrosine

1.11 g

Valine

1.7 g

Arginine

1.97 g

Histidine

0.97 g

Alanine

1.99 g

Aspartic Acid

3.37 g

Glutamic Acid

4.92 g

Glycine

1.58 g

Proline

1.16 g

Serine

1.34 g

Hydroxyproline

—

Carbohydrates

0 g

Fibre

0 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

0 g

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

290 kcal

Water

91.7 g

Ash

2.67 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

1 fillet (143 g)

Nutrient Sources ^‡

Excellent source of Riboflavin
Excellent source of Niacin
Excellent source of Vitamin B6
Excellent source of Vitamin B12
Excellent source of Vitamin D
Excellent source of Phosphorus
Excellent source of Selenium
Good source of Pantothenic Acid
Good source of Choline
Good source of Zinc
Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

High Protein
High Fat
Zero Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 100% ^†

Limiting Amino Acid: Leucine

Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Dried Sardines contains 23g of protein, which is about the same as 3.8 eggs, 0.9 chicken breasts, or 1.6 cups (447g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

This food has zero carbs.

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Too much can raise LDL ("bad") cholesterol

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

2.982g per 1 fillet
Can help improve heart health

High in Cholesterol.

Dried Sardines

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡