Fish, sardines, canned
Common food
Photo: Wikipedia
Canned sardines are small, oily fish preserved in oil, water, or tomato sauce, offering a rich, savory flavor with a tender, flaky texture and a distinctively briny, umami-packed taste. Nutritionally, they are a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates, making them a staple for nutrient-dense meals.
Calorie split: 49% protein · 0% carbs · 51% fat
↓ Full nutrition💚 Why it's loved
People love sardines for their intense, oceanic flavor that can elevate simple dishes, and their remarkable versatility in everything from salads to pasta. They are a cherished, affordable staple in many coastal cuisines, symbolizing both humble sustenance and gourmet potential.
⚠️ Watch-outs & how to enjoy it better
The strong, fishy taste and soft, sometimes bony texture can be off-putting to some. Those watching sodium intake should opt for varieties packed in water and rinse them, as canned versions can be high in salt. As a common fish allergen, they must be avoided by individuals with fish allergies. Tip: To mellow the flavor, pair with acidic ingredients like lemon or vinegar, or mix into a milder dish like pasta or bean salad.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in omega-3 fatty acids, supporting heart and brain health.
- Provides essential minerals like calcium, phosphorus, and selenium.
- Naturally low in carbohydrates and sugars.
- Long shelf life makes it a convenient pantry staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sardines are named after the island of Sardinia, where they were once abundant, though the connection is likely more linguistic than strictly biological.
Full nutrition (USDA data · scales with serving)
| Water | 59.6 g |
| Energy | 208 kcal |
| Protein | 24.6 g |
| Total lipid (fat) | 11.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 382 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 490 mg |
| Potassium, K | 397 mg |
| Sodium, Na | 307 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 52.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 75.0 mg |
| Vitamin B-12 | 8.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.8 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 0.99 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 1.1 g |
| Fatty acids, total polyunsaturated | 5.1 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.50 g |
| PUFA 18:4 | 0.13 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.47 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.51 g |
| Cholesterol | 142 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
Are canned sardines a good source of omega-3s?
Yes, they are one of the best dietary sources of EPA and DHA omega-3 fatty acids, which are crucial for heart and brain health.
Should I eat the bones in canned sardines?
Yes, the soft, edible bones are an excellent source of calcium and are a traditional part of consuming them.
How do I reduce the 'fishy' taste?
Rinse them under cold water, soak briefly in milk or lemon juice, or pair with strong flavors like mustard, herbs, or onions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.08 kcal/g · 47% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.77 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.