With sardines varying a lot in size and shape it's hard to work out what measurement to use, so I have opted for 100g (3.5oz) as that's roughly what a Cornish sardine weighs. So of the Daily Recommended Value (DRV), just one sardine offers 400% vitamin B12, 101% selenium, 75% phosphorous, 71% Omega 3, 51% vitamin D, 41% calcium and 35% vitamin B3, plus significant portions of iodine, copper, zinc, vitamin B6, potassium, magnesium and choline. How does this translate for our health? Well, you name it, and sardines will pretty much do it for you! They defend against depression, fight against cancers and infertility, improve our moods and memory, protect our heart, stave off Alzheimer's and Parkinson's disease and so much more.
A rich source of: vitamin D, vitamin B3, iodine, copperr, zinc, magnesium, Omega-3.
Sardines, flesh only, raw
| Energy (kcal) | 134 |
| Energy (kJ) | 562 |
| Water (g) | 74.4 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 19.8 |
| Protein (g)/100kcal | 14.8 |
| Protein % of calories | 59.1 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 6.1 |
| Fat (g)/100kcal | 4.6 |
| Fat % of calories | 41 |
| Satd FA /100g fd (g) | 1.8 |
| Omega 3 /100g | 1.3 |
| Omega 6 /100g | 0.2 |
| Mono FA /100g food (g) | 1.8 |
| Poly FA /100g food (g) | 1.6 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 390 |
| Potassium (mg) | 218 |
| Calcium (mg) | 16 |
| Magnesium (mg) | 14 |
| Phosphorus (mg) | 115 |
| Iron (mg) | 0.6 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.7 |
| Chloride (mg) | 135 |
| Manganese (mg) | 0 |
| Selenium (µg) | 8 |
| Iodine (µg) | N |
| Vitamin D (µg) | N |
| Vitamin E (mg) | 0.3 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 3.4 |
| Tryptophan/60 (mg) | 2.1 |
| Niacin equivalent (mg) | 5.5 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 3.8 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.4 |
| Biotin (µg) | 0.6 |
| Vitamin C (mg) | 1 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 51 |
| Retinol (µg) | N |
| Carotene (µg) | 1670 |
| Retinol Equivalent (µg) | N |
Sardines, canned in brine, drained
| Energy (kcal) | 170 |
| Energy (kJ) | 712 |
| Water (g) | 66.1 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 22.1 |
| Protein (g)/100kcal | 13 |
| Protein % of calories | 52 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 9.1 |
| Fat (g)/100kcal | 5.4 |
| Fat % of calories | 48.2 |
| Satd FA /100g fd (g) | 2.6 |
| Omega 3 /100g | 2.5 |
| Omega 6 /100g | 0.2 |
| Mono FA /100g food (g) | 2.3 |
| Poly FA /100g food (g) | 2.7 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 0.8 |
| Potassium (mg) | 129 |
| Calcium (mg) | 23.2 |
| Magnesium (mg) | 8.2 |
| Phosphorus (mg) | 18.3 |
| Iron (mg) | 0.1 |
| Copper (mg) | 0 |
| Zinc (mg) | 0.1 |
| Chloride (mg) | 12 |
| Manganese (mg) | 0 |
| Selenium (µg) | 0 |
| Iodine (µg) | 0 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 0.3 |
| Vitamin K1 (µg) | 0 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0 |
| Niacin (mg) | 0.3 |
| Tryptophan/60 (mg) | 0.1 |
| Niacin equivalent (mg) | 0.4 |
| Vitamin B6 (mg) | 0 |
| Vitamin B12 (µg) | 0 |
| Folate (µg) | 23 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 0.7 |
| Vitamin C (mg) | 35 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 66 |
| Retinol (µg) | 0 |
| Carotene (µg) | 310 |
| Retinol Equivalent (µg) | 51.7 |
Sardines, canned in olive oil, drained
| Energy (kcal) | 220 |
| Energy (kJ) | 918 |
| Water (g) | 58.6 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 23.3 |
| Protein (g)/100kcal | 10.6 |
| Protein % of calories | 42.4 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 14.1 |
| Fat (g)/100kcal | 6.4 |
| Fat % of calories | 57.7 |
| Satd FA /100g fd (g) | 3.3 |
| Omega 3 /100g | 2.5 |
| Omega 6 /100g | 0.6 |
| Mono FA /100g food (g) | 6 |
| Poly FA /100g food (g) | 3.1 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 466 |
| Potassium (mg) | 300 |
| Calcium (mg) | 30 |
| Magnesium (mg) | 26 |
| Phosphorus (mg) | 203 |
| Iron (mg) | 0.7 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 0.6 |
| Chloride (mg) | 580 |
| Manganese (mg) | 0.2 |
| Selenium (µg) | 7 |
| Iodine (µg) | 3 |
| Vitamin D (µg) | 0 |
| Vitamin E (mg) | 2.5 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 7.2 |
| Tryptophan/60 (mg) | 4.2 |
| Niacin equivalent (mg) | 11.4 |
| Vitamin B6 (mg) | 0.4 |
| Vitamin B12 (µg) | 2.8 |
| Folate (µg) | 21 |
| Pantothenate (mg) | 1.2 |
| Biotin (µg) | 0.6 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 66 |
| Retinol (µg) | 0 |
| Carotene (µg) | 0 |
| Retinol Equivalent (µg) | 0 |
Sardines, flesh only, grilled
| Energy (kcal) | 172 |
| Energy (kJ) | 720 |
| Water (g) | 67.2 |
| Starch (g) | 0 |
| Total sugars (g) | 0 |
| Glucose (g) | 0 |
| Fructose (g) | 0 |
| Sucrose (g) | 0 |
| Maltose (g) | 0 |
| Lactose (g) | 0 |
| Protein (g) | 25.4 |
| Protein (g)/100kcal | 14.8 |
| Protein % of calories | 59.1 |
| Carbohydrate (g) | 0 |
| Carbohydrate (g)/100kcal | 0 |
| Carb % of calories | 0 |
| Fat (g) | 7.8 |
| Fat (g)/100kcal | 4.5 |
| Fat % of calories | 40.8 |
| Satd FA /100g fd (g) | 2.4 |
| Omega 3 /100g | 1.7 |
| Omega 6 /100g | 0.3 |
| Mono FA /100g food (g) | 2.3 |
| Poly FA /100g food (g) | 2 |
| Trans FAs /100g food (g) | 0 |
| Sodium (mg) | 259 |
| Potassium (mg) | 233 |
| Calcium (mg) | 15 |
| Magnesium (mg) | 14 |
| Phosphorus (mg) | 104 |
| Iron (mg) | 1.2 |
| Copper (mg) | 0.1 |
| Zinc (mg) | 2.7 |
| Chloride (mg) | 383 |
| Manganese (mg) | 0.1 |
| Selenium (µg) | 4 |
| Iodine (µg) | 7 |
| Vitamin D (µg) | 0.4 |
| Vitamin E (mg) | 0.7 |
| Thiamin (mg) | 0.1 |
| Riboflavin (mg) | 0.1 |
| Niacin (mg) | 1.7 |
| Tryptophan/60 (mg) | 2.3 |
| Niacin equivalent (mg) | 4 |
| Vitamin B6 (mg) | 0.2 |
| Vitamin B12 (µg) | 0.8 |
| Folate (µg) | 3 |
| Pantothenate (mg) | 0.3 |
| Biotin (µg) | 0.6 |
| Vitamin C (mg) | 0 |
| Alcohol (g) | 0 |
| NSP (g) Non-starch polysaccharide | 0 |
| AOAC fibre (g) | 0 |
| Cholesterol (mg) | 65.1 |
| Retinol (µg) | 0 |
| Carotene (µg) | 1784 |
| Retinol Equivalent (µg) | 297 |