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