Fish & Seafood
Sardines
Overview
Why eat sardines?
Canned sardines pack an unusual amount of nutrition into a small tin: high-quality protein, omega-3 fats, and soft edible bones that supply real calcium. They are also one of the best everyday sources of vitamin B12, vitamin D and selenium, making them a cheap, shelf-stable way to eat oily fish regularly.
Good to know: Canned sardines carry 307 mg of sodium per 100 g, so if you are watching salt, look for no-salt-added tins or rinse the fish before serving.
Protein with omega-3s
Per 100 g, sardines give 24.6 g of protein plus about 0.47 g EPA and 0.51 g DHA, the marine fats linked to heart and brain health.
Calcium from soft bones
Because the tiny bones are eaten, sardines supply 382 mg of calcium per 100 g, 29% of the Daily Value, supporting bone strength and muscle function.
B12, D and selenium
A 100 g portion delivers 373% DV of vitamin B12, 24% DV of vitamin D and 96% DV of selenium, supporting nerves, bone and antioxidant defences.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in sardines?
Calories
208kcal
Protein
25g
Carbs
0g
Fat
11g
Fiber
0g
Sugars
0g
Minerals
- Calcium382 mg29%
- Iron2.9 mg16%
- Magnesium39 mg9%
- Phosphorus490 mg39%
- Potassium397 mg8%
- Sodium307 mg13%
- Zinc1.3 mg12%
- Copper0.19 mg21%
- Selenium53 µg96%
Vitamins
- Vitamin A32 µg4%
- Vitamin D4.8 µg24%
- Vitamin E2 mg14%
- Vitamin K2.6 µg2%
- Thiamin (B1)0.08 mg7%
- Riboflavin (B2)0.23 mg17%
- Niacin (B3)5.2 mg33%
- Vitamin B60.17 mg10%
- Folate10 µg3%
- Vitamin B128.9 µg373%
Other compounds
- Omega-3 EPA0.47 g
- Omega-3 DHA0.51 g
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Fish, sardine, Atlantic, canned in oil, drained solids with bone” (SR Legacy, FDC ID 175139).View the USDA record ↗ (opens in a new tab).