Sardines in Oil
Sardines in Oil is a widely eaten fish or shellfish, usually served with grain or vegetables.
Nutrition per 100 g
Standardised to 100 g of sardines in oil for fair comparison. Typical serving: 100 g — 208 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 208 kcal | 208 kcal | 100 kcal |
| Protein | 24.6 g | 24.6 g | 11.8 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 11.4 g | 11.4 g | 5.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of sardines in oil, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 32 µg | 32 µg | 4% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 4.8 µg | 4.8 µg | 24% |
| Vitamin E | 2 mg | 2 mg | 13% |
| Vitamin K | 2.6 µg | 2.6 µg | 2% |
| Thiamin | 0.08 mg | 0.08 mg | 7% |
| Riboflavin | 0.23 mg | 0.23 mg | 18% |
| Niacin | 5.2 mg | 5.2 mg | 33% |
| Vitamin B6 | 0.17 mg | 0.17 mg | 10% |
| Folate | 10 µg | 10 µg | 3% |
| Vitamin B12 | 8.9 µg | 8.9 µg | 371% |
| Pantothenic acid | 0.64 mg | 0.64 mg | 13% |
| Choline | 75 mg | 75 mg | 14% |
| Minerals | |||
| Calcium | 382 mg | 382 mg | 29% |
| Iron | 2.9 mg | 2.9 mg | 16% |
| Magnesium | 39 mg | 39 mg | 9% |
| Phosphorus | 490 mg | 490 mg | 39% |
| Potassium | 397 mg | 397 mg | 8% |
| Sodium | 307 mg | 307 mg | 13% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Selenium | 52.7 µg | 52.7 µg | 96% |
| Copper | 0.19 mg | 0.19 mg | 21% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Fish, sardine, Atlantic, canned in oil, drained solids with bone
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat sardines in oil?
- A concentrated protein food for the calories it costs.
- Sardines in Oil is a widely eaten fish or shellfish, usually served with grain or vegetables.
How to include it
- Cook to a safe temperature and serve with vegetables or a whole grain.
- Typical pairing ideas: Rice, Vegetables, Lemon.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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