Sardine

Small, oily fish that pack a punch of nutrition. Rich in omega-3 fatty acids, protein, and vitamins, they are perfect for heart health, bone strength, and overall well-being.

80

1 small fish

50 grams
15 cm / 6 inches

CAL

A

Nutri-Score

Excellent source of omega-3 fatty acids, protein, and essential minerals.

Value per 100 grams & per cup (150g):

160 kcal | 240 kcal

Protein

25 grams / 37.5 grams

Fats

10 grams | 15 grams

Carbohydrates

None

Fiber

None

Vitamins & Nutrients

Vitamin D: Essential for bone health and immune function.
Vitamin B12: Helps with energy production and red blood cell formation.
Calcium: Supports bone and dental health.
Iron: Important for transporting oxygen in the blood.
Omega-3 Fatty Acids: Support heart health, reduce inflammation, and improve brain function.

Satiety and Feelings

Sardines are an excellent source of protein and healthy fats, helping you feel full and satisfied. The omega-3s they contain can also promote a sense of well-being.

What does 100 g look like?

Approximately 2.5 medium sardines or 1/2 cup of canned sardines.

What does 2000/2500 calories look like?

About 20 sardines (1.2 kg / 2.5 lbs).

Daily Value per 100 grams %

Vitamin D

45%

Vitamin B12 ⭐

85%

Omega-3 fatty acids ⭐

80%

Calcium

40%

Selenium

95%

Phosphorus

70%

Fiber

0%

Protein

50%

Sodium (Salt)

15%

Carbohydrates

0%

Total Fat

15%

Saturated Fat

Saturated Fat 10%

Cholesterol

50%

Sugar (natural)

0%

Calories

10%

Did you know?

Sardines are named after the Mediterranean island of Sardinia, where they were once abundant. They have been consumed by humans for thousands of years and were an important food source in ancient civilizations.
Sardines are one of the best sources of omega-3 fatty acids, essential for heart health.
Sardines are often consumed whole, including bones, which provides a rich source of calcium.
Sardines are sustainable: They are considered one of the most eco-friendly fish to eat, as they reproduce quickly and are abundant.

Drawback

High in sodium, especially in canned varieties.
Oily texture might not be to everyone’s taste.
Mercury levels are generally low in sardines, but some exposure is still possible.
Always check for the MSC label.