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Sardines

Sardines, canned in oil

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Nutrition Facts

Serving Size

1 cup, drained (149g)

Amount per serving

Calories

310

% Daily Value *

Total Fat 17.1g

Saturated Fat 2.3g

Trans Fat

Cholesterol 212mg

Sodium 457mg

Total Carbohydrate 0g

Dietary Fiber 0g

Total Sugars 0g

Protein 36.7g

Vitamin D 288 IU

Calcium 569mg

Iron 4mg

Potassium 592mg

*

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
0%
0 mg
Thiamin
10%
0.12 mg
Riboflavin
26%
0.34 mg
Niacin
49%
7.82 mg
Pantothenic Acid
19%
0.96 mg
Vitamin B6
15%
0.25 mg
Folate
14.9 mcg
Folic Acid
0 mcg
Food Folate
14.9 mcg
Fortified Folate
14.9 mcg
Choline
20%
112 mg
Betaine
Vitamin B12
555%
13.3 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
5%
47.7 mcg
Retinol
47.7 mcg
Beta Carotene
0 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
3%
161 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
20%
3.04 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
7.15 mcg
Vitamin D2
Vitamin D3
7.15 mcg
Vitamin D
72%
288 IU
Vitamin K
3%
3.87 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
44%
569 mg
Iron
24%
4.35 mg
Magnesium
14%
58.1 mg
Phosphorus
58%
730 mg
Potassium
13%
592 mg
Sodium
20%
457 mg
Zinc
18%
1.95 mg
Copper
31%
0.28 mg
Manganese
7%
0.16 mg
Selenium
143%
78.5 mcg
Fluoride
Iodine

Fat
22%
17.1 g
Saturated Fat
11%
2.28 g
Butyric Acid
0 g
Caproic Acid
0 g
Caprylic Acid
0 g
Capric Acid
0 g
Lauric Acid
0 g
Tridecylic Acid
Myristic Acid
0.29 g
Pentadecylic Acid
Palmitic Acid
1.48 g
Margaric Acid
Stearic Acid
0.51 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
5.76 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.33 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
3.2 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.63 g
Docos-13-enoic Acid
1.61 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
7.67 g
9,12-octadecadienoic Acid
5.28 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.74 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0.19 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.71 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0.76 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
71%
212 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
73%
36.7 g
Tryptophan
0.41 g
Threonine
1.61 g
Isoleucine
1.69 g
Leucine
2.98 g
Lysine
3.37 g
Methionine
1.09 g
Cystine
0.39 g
Phenylalanine
1.43 g
Tyrosine
1.24 g
Valine
1.89 g
Arginine
2.19 g
Histidine
1.08 g
Alanine
2.22 g
Aspartic Acid
3.75 g
Glutamic Acid
5.47 g
Glycine
1.76 g
Proline
1.3 g
Serine
1.5 g
Hydroxyproline

Carbohydrates
0%
0 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
0 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
310 kcal
Water
88.8 g
Ash
5.04 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 cup, drained (149 g)
  • 1 cubic inch (16 g)
  • 1 can (3.75 oz) (92 g)
  • 1 small (2-2/3" x 1/2" x 1/4") (12 g)
  • 2 sardines (24 g)

Nutrient Sources

  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B12
  • Excellent source of Vitamin D
  • Excellent source of Calcium
  • Excellent source of Phosphorus
  • Excellent source of Copper
  • Excellent source of Selenium
  • Good source of Pantothenic Acid
  • Good source of Vitamin B6
  • Good source of Choline
  • Good source of Vitamin E
  • Good source of Iron
  • Good source of Sodium
  • Good source of Zinc

‡ - 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

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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 Sardines contains 24.6g of protein, which is about the same as 4.1 eggs, 0.9 chicken breasts, or 1.8 cups (478g) 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.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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