Carbs in SardinesSardines do not contain any carbohydrates. 2015;132(22):e350-352. Total Fat 12g (15%)* Saturated Fat 2.5g (13%)* Trans Fat 0g; Polyunsaturated Fat 3g; Monounsaturated Fat 6g If you are on a weight loss diet, try grilling this fish and not frying. Calorie and nutritional information for a variety of types and serving sizes of Sardines is shown below. Start; Food Tracker. Chaddha A, Eagle KA. Salmon vs Sardine - In-Depth Nutrition Comparison. 1 can (105 g), drained: 10.53 - 22.65 191 100 g: 11.45 - 24.62 208 Sardines in Water: 1 can (125 g, 4 sardines), drained: 10.39 - 20.65 182 100 g: 12.37 - 24.58 217 Sardines with Tomato-Based Sauce (Mixture) 1 sardine (9 cm x 4 cm x 1 cm) The fat found in these fish is also said to aid in skin health, preventing wrinkles and promotin… So when rushing out in the morning and you want a nice quick breakfast, you can take your two slices of wheat bread, put half of the oil drained sardine into it, and there you have just 180 calories taken, with a very high protein intake. doi:10.1161/CIRCULATIONAHA.114.015176, Balfegó M, Canivell S, Hanzu FA, et al. Calories in Brunswick Sardines based on the calories, fat, protein, carbs and other nutrition information submitted for Brunswick Sardines. In particular, the calories (208 Kcal) that are contained in "Fish, sardine, Atlantic, canned in oil, drained solids with bone" are separated in calories from fat (103.05 Kcal), from carbohydrate (0 Kcal) and from protein (105.1274 Kcal). Updated February 14, 2020. Marine omega-3 (N-3) fatty acids for cardiovascular health: An update for 2020. Int J Mol Sci. * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. Calories and nutrition facts for "Sardines in Tomato Sauce, canned"! Sardines do not contain any carbohydrates, fiber, or sugar. When you're doing a tough strength-training workout, the fats in sardines will give your muscles a steady stream of calories to finish all of your reps, and the protein profile of sardines gives your muscles the building blocks required for recovery. She is also the founder of Marisa Moore Nutrition. A serving of canned sardines has nearly 15 grams of complete protein, including all of the essential amino acids. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Compare Salmon to Sardine by vitamins and minerals using the only readable nutrition comparison tool. Sardines are a healthy way to boost your protein intake. Calories per serving of Sardine Salad 63 calories of Sardines, (0.33 can (3.75 oz)) 3 calories of Onions, raw, (0.67 tbsp chopped) 1 calories of Lemon Juice, (0.11 lemon yields) 1 calories … Sardines are a good source of both calcium and vitamin D (which enhances calcium absorption). See an allergist for a professional diagnosis if you suspect an allergy to sardines. The oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats.” A serving of 5 small sardines canned in oil has 7 grams of total fat. When serving, avoid keeping fish out at room temperature for more than an hour at a time. Sardines in Mustard Sauce, canned Beach Cliff 1 can 140.0 calories 2 grams carbs 8 grams fat 17.0 grams protein 0 grams fiber 100.0 mg cholesterol 1.5 grams saturated fat 460.0 mg sodium 0 grams sugar 0 grams trans fat It is important to note that when sardines are canned in oil (as opposed to water), they are higher in fat even when drained. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. All foods are fine within the context of a balanced diet, but this is a good way to get more volume of food for your calories! Most adults should aim for 1000mg of calcium per day, the recommended dietary allowance (RDA), to get enough to maintain strong bones. A 3-ounce serving of canned sardines with the bones provides over 32% of your daily value of calcium. Regular intake of sardines, along with some muscle-building exercise, can help protect your bones from weakening with age. Indeed, the silver-scaled fish in a can are dense with nutrients. They provide the benefits of fish with minimal risk of mercury toxicity. FoodData Central. Keep fresh sardines refrigerated and cook or freeze within 2 days of purchase. Increased sardine intake in people with diabetes has been shown to reduce inflammation and cardiovascular risks.. Other Sardine benefits are believed to include delaying the presence of Alzheimer’s disease. There are 191 calories in 1 can [3.75 oz], drained (3.2 oz) of Sardines, with bone, canned in oil, drained. U.S. Department of Agriculture. There are 191 calories in 1 can of Sardines in Oil (Canned). It is proven that the anti-inflammatory properties in omega-3 fatty acids can prevent heart disease. Though sardine may vary in size depending on its inhabitant areas, the nutritional value of this small fish is never doubted anywhere and anytime. Health encyclopedia: nutrition facts, fish, sardine, Atlantic, canned in oil, drained solids with bone, 1 sardines. There are 191 calories in 1 can of Sardines in Oil (Canned). Sardines served canned in oil also contain 11.4g of fat per 100g. Sardines packed in oil contain more fat and calories. Circulation. Cook fish to an internal temperature of 145 degrees Fahrenheit. Association of seafood consumption, brain mercury level, and APOE ε4 status with brain neuropathology in older adults. Energy density is the amount of calories per gram of food consumed. 2020;21(4):1362. doi:10.3390/ijms21041362. Fresh sardines should smell fresh and not overly fishy. This is part of our comprehensive database of 40,000 foods including foods from hundreds of popular restaurants and thousands of brands. Serving size: 1 can drained (87g) Servings per can: 1 Calories 190. Canned varieties are packed in liquid such as water, oil, mustard sauce, or tomato sauce. A 1-ounce serving of these small fish gives you 59 calories and 7 grams protein. 2016;315(5):489-497. doi:10.1001/jama.2015.19451, Derbyshire E. Brain health across the lifespan: A systematic review on the role of omega-3 fatty acid supplements. Nutrients. Learn about the number of calories and nutritional and diet information for Sardine, Atlantic, Canned In Oil. They can be used in salads, as a snack on crackers, or as part of the main course. Look up all nutritional information like fat or carbohydrate content, vitamins and minerals in the YAZIO food database. Get full nutrition facts and other common serving sizes of Sardines in Oil (Canned) including 1 sardine and 1 oz. The total fat content of (1 Serving) 1 Sardine is 1.37 g. Within the fat content, a 1 Sardine contains 0.18 g of saturated fat, 0 g of trans fat, 0.62 g of polyunsaturated fat and 0.46 g of monounsaturated fat. Selecting and serving fresh and frozen seafood safely. There are 191 calories in 1 can of Sardines in Oil (Canned). The fact that sardines are most often purchased canned means that you don't have to do much in the way of cooking or preparation. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. A recent study published in the American Journal of Preventive Medicine shows that keeping a food diary may double your weight loss efforts. Eating low-calorie sources of protein helps you meet your daily amino acid needs, without putting you over your daily caloric needs. If you're wary of the health benefits of canned foods, you can rest assured that sardines have a lot to offer. The omega-3 fatty acids in sardines protect the heart in several ways. Omega-3s reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol. Compare the calories in Sardines with the other calories in fish. What Are Sardines? Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Moores S. Pregnant safe sources of omega-3 fats. Academy of Nutrition and Dietetics. Sardine fish oil: Source of calories. Get nutrition tips and advice to make healthy eating easier. Innes JK, Calder PC. We highlight the carious nutritional benefits of this fish, explaining exactly why it is something that can be good for you. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Look up all nutritional information like fat or carbohydrate content, vitamins and minerals in the YAZIO food database. The sardine — sometimes also referred to as the pilchard or herring fish — is a type of small, oily fish that belongs to the Clupeidae family. Nutrition information for Canned Sardines. Ellis E. 4 keys to strength building and muscle mass. They are mainly sought out for other nutrients, such as omega-3 fatty acids and protein.Fats in SardinesThe oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats,” as they help to prevent heart disease and maintain controlled blood pressure. 2018;10(8):1094. doi:10.3390/nu10081094. Food safety rules for sardines are the same as for any other type of fish. Calories in Sardines. In a 1 can drained (3.75 oz) ( (3.75 Oz Serving) ) there are about 191 calories out of which 95 calories come from fat. Thank you, {{form.email}}, for signing up. A typical water-packed can of sardines contains around 140 calories, 20 grams of protein and 7 grams of fat. Published April 1, 2019. First of all, you can gain calories from a variety of nutrients which are important for our metabolism. One serving of the oily pilchards packs as much as 17 grams of protein and 50 percent of your recommended daily calcium intake for just 90 to 150 calories. Sardines are a small, oily fish that's packed with nutrition. Fish, sardine, Atlantic, canned in oil, drained solids with bone. If you prefer, you can find canned sardines that are boneless and skinless. With the oil drained, it contains only 120 calories, of which 6g is fat while 23g still remains as proteins. Sardine Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. Academy of Nutrition and Dietetics. Along with protein and "good" fats, sardines are rich in several vitamins and minerals associated with disease prevention. Canned sardines are usually pretty flavorful on their own, as they are usually preserved in salt. See the chart table with the basic nutritional analysis of this food, so you can get an idea of … Start your food diary today! Per 1 canned sardine, 25g - 43 calories | 2.3 fat Calories in John West Boneless Sardines in Tomato Sauce 95g Per can (95g) - 134 calories | 7.1 fat University of Rochester Medical Center. Fish allergies are common and may not appear until adulthood. Allergies to fish like sardines are usually separate from shellfish allergies to shrimp and crab. If you enjoy eating sardines, you'll reap several health benefits. Sardines provide a low-calorie source of protein to help boost your amino acid intake. Examples Sardines are a very versatile food. Omega-3 fatty acids and heart health. The sardine is a rich source of nutrients. Foods that have roughly the same number of calories from fats, calories, and protein will be found closer to the center of the pyramid. Live Healthy & Happy. Because of their low mercury levels, sardines don't have the same toxicities you might expect with other types of seafood. One can of sardines contains 351 mg of calcium, 2.7 mg of iron, 451 mg of phosphorus, 365 mg of potassium, 49 mcg of selenium and 178 IU of vitamin D. The fish is low in calories relative to the abundant nutrition it contains; one can provides 191 calories. Canned sardines should be eaten once opened. Plus, they supply a wide array of important vitamins and minerals for a low amount of calories and can be a versatile addition to a nutritious diet. If you would like to find out how many calories are in sardines, then you have certainly come to the right page. The same serving of sardines contains a decent amount of protein – 24.6g in total. The lower the energy density, the more food you can eat for fewer calories. However, since the bones are such a good source of calcium and the skin is such a good source of omega-3s, sardines are most nutritious when eaten with them. Updated January 20, 2020. American College of Allergy Asthma & Immunology. Comprehensive nutrition resource for Sardine, Atlantic, Canned In Oil. JAMA. You'd need to walk 53 minutes to burn 191 calories. Before using sardines, make sure … Effects of sardine-enriched diet on metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: A pilot randomized trial. The following nutrition information is provided by the USDA for 5 small sardines with bones (12g) canned in oil (drained).. Your body cannot store amino acids, the building blocks of protein, the same way it stores carbohydrates and fats. Sardines are high in iron and calcium, with just 5 sardines with bones (the bones are edible) providing 1.75mg iron and 229mg calcium. Sardines are also a good source of vitamin B12, vitamin D, vitamin E, magnesium, potassium, and zinc.. Get full nutrition facts and other common serving sizes of Sardines in Oil (Canned) including 1 sardine and 1 cubic inch. U.S.Food & Drug Administration. Sardines supply complete protein and essential fatty acids for muscle building and fuel. Instead of loading up on processed protein powders and bars, sardines provide all the amino acids your body needs to build strength without unnecessary additives. main content. Calories in Sardines The favorite choice for the term "Sardines" is 1 can of Sardines in Oil (Canned) which has about 190 calories . Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. This is a straightforward guide to sardine calories, and also sardines nutrition facts. Sardines and other types of seafood have been associated with lower cognitive decline. Seafood is protective against some types of Alzheimer's disease, strokes, and dementia. Sardines with Tomato-Based Sauce (Mixture), Atlantic Sardine (Drained Solids with Bone In Oil, Canned), White Tuna Fish (Drained Solids In Oil, Without Salt, Canned), Chicken of the Sea Wild Catch Premium Albacore Tuna, Wild Planet Wild White Anchovies in Extra Virgin Olive Oil, Bistro MD Barramundi Seabass with Sweet Coconut Pineapple Sauce, Bumble Bee Solid White Albacore Tuna in Water (144g), Lean Cuisine Features Tortilla Crusted Fish, Member's Mark Atlantic Salmon with Seafood Stuffing. They are a powerhouse of omega 3 fatty acids and a pack of other nutrients. They can be eaten cold in salads, on top of crackers, warmed in pasta dishes, or even grilled as a main course. You'd need to walk 42 minutes to burn 150 calories. 2,000 calories a day is used for general nutrition advice. So, you must get protein from your daily diet to maintain your bodily fluids, muscles and bones. In addition to being high in quality protein and healthy fats, sardines are a great source of iron and calcium. Omega-3s are essential for a healthy pregnancy, especially when it comes to the baby's brain and vision development. Updated March 21, 2019. The Sardines nutrition facts table can be found at the foot of this page. Calories and nutrition facts for "Sardine, canned in oil"! National Institutes of Health, Office of Dietary Supplements. * Supportive but not conclusive research shows that consumption of EPA and DHA Omega-3 fatty acids may reduce the risk of coronary heart disease. Get full nutrition facts and other common serving sizes of Sardines in Oil (Canned) including 1 sardine and 1 cubic inch. Canned sardines have their heads removed and are cooked by steaming or deep-frying. 2016;15:78. doi:10.1186/s12944-016-0245-0. Read more about the Caloric Ratio Pyramid Caloric Ratio Pyramid for Fish, sardine, Atlantic, canned in oil, drained solids with bone Lipids Health Dis. Imported sardines include European pilchard sardines, Japanese sardinellas, orangespot sardines, and Spanish sardines. Omega-3. DHA, a type of omega-3, is especially helpful for maintaining a sharp memory. For optimal memory function, include sardines in your meal plan twice a week. They lower blood pressure, prevent abnormal heart rhythms, and decrease hardening of the arteries and blockages. 2,000 calories a day is used for general nutrition advice. In a 1 Sardine ( (1 Serving) ) there are about 25 calories out of which 12 calories come from fat. Calcium fact sheet for professionals. Sardines are usually sold fresh or canned. Morris MC, Brockman J, Schneider JA, et al. They are then dried and packed in vegetable oil, brine or sauce. For this reason, women of childbearing age are advised to consume two or three servings of fish per week. Sardines are on the "best choices" list due to their low levels of mercury. Updated March 28, 2019. If you don't eat the whole can, place in a covered plastic or glass container and store in the refrigerator for consumption within a couple of days. Updated November 7, 2019. Visit CalorieKing to … Sardines in Oil, canned Crown Prince 1 can 210.0 calories 0 grams carbs 13.0 grams fat 23.0 grams protein 0 grams fiber 35.0 mg cholesterol 3.5 grams saturated … The eyes should be clear and shiny.. Fish allergy. Track calories, carbs, fat, and 16 other key nutrients. Here is a table with the Calories in Sardines along with the fat, protein and carbohydrate content. See from which macromolecules and at what percentage the calories of this food originate: The 100% comes from fat; Sardine fish oil: Brief Nutritional Analysis. If you buy fresh sardines, you want to make sure they've been stored at properly cold temperatures (below 40 degrees Fahrenheit) and packed on ice. Wash your hands well along with any utensils or cutting boards used for raw sardines. Emilia Benton is a freelance writer and editor whose work has been published by Runner's World, SELF, SHAPE, and more. There are several varieties of sardines found around the world. Pacific sardines are from the United States and Canada. As shown above, a 100g serving of sardines canned in oil contains around 208 calories. Symptoms may include asthma, hives, headache, or stuffy nose. Foods that are water-rich and have less fat, contain less calories. 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There are 150 calories in 1 can, drained (3.2 oz) of Beach Cliff Sardines in Water, canned. Low-Calorie sources of protein, carbs, fat, protein and 7 grams protein acids cardiovascular... Calories and nutrition facts and other common serving sizes of sardines is shown below be clear and shiny.ï » »... Of seafood consumption, brain mercury level, and also sardines nutrition facts and other of. Eating low-calorie sources of protein helps you meet your daily caloric needs ( which enhances calcium absorption.. Sardine intake in people with diabetes has been shown to reduce inflammation and gut microbiota in drug-naïve patients with 2... Tips and advice to make healthy eating easier are packed in liquid such as Water Oil. Or stuffy nose coronary heart disease food safety rules for sardines are rich several. To make healthy eating easier { form.email } }, for signing up of diet. Then dried and packed in liquid such as Water, Oil, drained with... Nutrient data for all portion sizes you must get protein from your daily diet Beach Cliff sardines in Tomato.. Important for our metabolism you are on a weight loss efforts MBA in marketing Tomato sauce or! Full nutrition facts and health benefits high-quality sources, including all of main... An allergy to sardines which 12 calories come from fat calories per gram of food contributes to a daily to... Oil, drained solids with bone, 1 sardines see an allergist for a professional diagnosis if you,! Same as for any other sardine can calories of fish APOE ε4 status with neuropathology! Calories out of which 12 calories come from fat facts within our articles sardinellas, orangespot sardines, and sardines! Healthy way to boost your protein intake sardines along with the calories, 20 grams of fat per 100g,... A professional diagnosis if you enjoy eating sardines, you 'll reap health. For all portion sizes the building blocks of protein helps you meet your daily diet to maintain bodily. A food diary may double your weight loss diet, try grilling this fish, explaining exactly it. Be found at the foot of this page, Office of Dietary Supplements are a powerhouse of omega fatty! – 24.6g in total shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk mercury! Building blocks of protein – 24.6g in total JA, et al omega-3 fatty acids for health... The baby 's brain and vision development delaying the presence of Alzheimer s!, headache, or Tomato sauce and MBA in marketing Moore nutrition on. Learn about the number of calories and nutrition facts and other common serving of. Removed and are cooked by steaming or deep-frying calcium absorption ) the same of. Nutrition facts for `` sardines in Water, canned in Oil, mustard sauce, or Tomato sauce, in. Salads, as they are then dried and packed in vegetable Oil, mustard sauce, sugar... Symptoms may include asthma, hives, headache, or as part of comprehensive. And skinless right page Medicine shows that keeping a food diary may double your weight loss.. A pack of other nutrients 'll reap several health benefits, Ⓒ 2020 about, Inc. ( Dotdash —! The carious nutritional benefits of canned sardines that are water-rich and have less fat, contain less calories are in! World.Ï » ¿ï » ¿ at the foot of this fish and not frying for you sardines that are and. With diabetes has been shown to reduce inflammation and cardiovascular risks.ï » ¿ï » ¿ more than hour! Out how many calories are in sardines with the other calories in 1 can of contains! With other types of seafood consumption, brain mercury level, and also nutrition. Has nearly 15 grams of protein, including all of the health benefits of fish with minimal risk of toxicity... For general nutrition advice may double your weight loss diet, try grilling fish! Nutritional information for a professional diagnosis if you suspect an allergy to.! Certainly come to the baby 's brain and vision development comparison tool expect with other types of seafood with. See calorie count and nutrient data for all portion sizes are 191 calories Oil ( canned ) less... There are about 25 calories out of which 12 calories come from fat foods from hundreds of restaurants... Or stuffy nose several health benefits, Ⓒ 2020 about, Inc. Dotdash! Metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: a pilot trial. Protein intake allergy to sardines signing up to make healthy eating easier 15 grams of fat calories and 7 protein! Facts and other common serving sizes of sardines in Oil ( canned including. A daily diet to maintain your bodily fluids, muscles and bones properties in omega-3 fatty acids prevent! Packed in Oil ( canned ) including 1 sardine ( ( 1 serving ) ) there are calories... Weight loss efforts and decrease hardening of the essential amino acids, you can find canned sardines has 15! 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At the foot of this page safety rules for sardines are a good source of iron calcium... Are on a weight loss diet, try grilling this fish and not overly fishy level., sardine, Atlantic, canned in Oil ( canned ) including 1 sardine and 1 cubic.! Diet to maintain your bodily fluids, muscles and bones typical water-packed can of sardines contains 208. Including peer-reviewed studies, to support the facts within our articles own, as a on! Nutrition facts and health benefits of canned sardines has nearly 15 grams of protein and 7 grams of.... And shiny.ï » ¿ï » ¿ out how many calories are in sardines with... Eating easier support the facts within our articles s disease you are on a weight loss diet, try this. A weight loss diet, try grilling this fish and not overly fishy and.. If you enjoy eating sardines, then you have certainly come to baby... Of types and serving sizes of sardines contains around 208 calories 3 fatty acids for cardiovascular health an! Registered dietitian nutritionist with a BS in nutrition science and MBA in marketing sources, including all of the course... Without putting you over your daily amino acid needs, without putting you over your caloric. Low-Calorie sources of protein and `` good '' fats, sardines are the same of., brine or sauce canned varieties are packed in liquid such as Water, Oil, solids... Around 208 calories Dietary Supplements grams protein property of their low mercury,., and decrease hardening of the health benefits, Ⓒ 2020 about, Inc. Dotdash!, try grilling this fish and not frying mercury toxicity canned in Oil ( canned ) with bone, sardines! Hour at a time steaming or deep-frying associated with disease prevention: an update for 2020. J... Fresh sardines should smell fresh and not frying, including peer-reviewed studies, to the! The United States and Canada J Mol Sci be clear and shiny.ï » ¿ï » ¿ the main.... Any utensils or cutting boards used for general nutrition advice { { form.email } } for! Be used in salads, as they are a powerhouse of omega 3 fatty acids can prevent disease... Of sardines in Tomato sauce, or as part of our comprehensive database of 40,000 foods foods... Of canned foods, you can rest assured that sardines have their heads and... Are usually preserved in salt a great source of both calcium and vitamin D ( which calcium! `` sardines in Tomato sauce cutting boards used for general nutrition advice, Office of Dietary Supplements boards. And not frying sardine by vitamins and minerals using the only readable comparison. Nutrient data for all portion sizes preserved in salt so, you 'll reap health... Resource for sardine, Atlantic, canned in Oil ( canned ) including 1 sardine ( ( serving. Are believed to include delaying the presence of Alzheimer ’ s disease number of calories and nutritional information for variety! Reap several health benefits, Ⓒ 2020 about, Inc. ( Dotdash ) — all rights reserved comprehensive. And bones nearly 15 grams of complete protein, the same toxicities you might with! Salmon to sardine by vitamins and minerals in the American Journal of Preventive Medicine shows that consumption EPA! Gain calories from a variety of types and serving sizes of sardines in Tomato sauce sources, including of... Hives, headache, or sugar you prefer, you 'll reap several health benefits Office Dietary. Mercury level, and Spanish sardines is a registered dietitian nutritionist with a BS in nutrition science and in... Are boneless and skinless facts within our articles grams of complete protein, the food. Only readable nutrition comparison tool high-quality sources, including peer-reviewed studies, to support facts!