In short: 100 g of sardines contains 208 calories, 25 g of protein, 0 g of carbohydrate and 11 g of fat. A cup, drained (149 g) portion has about 310 calories and 37 g of protein.
Below are the full values per 100 g and per typical portion, taken from the USDA FoodData Central figure for this exact food, followed by what those numbers mean in practice.
| Nutrient | Per 100 g | Per cup, drained |
|---|---|---|
| Calories | 208 kcal | 310 kcal |
| Protein | 25 g | 37 g |
| Total fat | 11 g | 17 g |
| Saturated fat | 1.5 g | 2.3 g |
| Monounsaturated fat | 3.9 g | 5.8 g |
| Polyunsaturated fat | 5.1 g | 7.7 g |
| Carbohydrate | 0 g | 0 g |
| Dietary fiber | 0 g | 0 g |
| Total sugars | 0 g | 0 g |
| Cholesterol | 142 mg | 212 mg |
| Sodium | 307 mg | 457 mg |
It is a high-protein food, at 25 g of protein per 100 g.
It contains no dietary fiber.
The standout micronutrient is vitamin B-12, at 372% of the daily value per 100 g — vitamin B-12 is needed for healthy nerves and blood cells.
| Nutrient | Per 100 g | Per cup, drained |
|---|---|---|
| Potassium | 397 mg | 592 mg |
| Calcium | 382 mg | 569 mg |
| Iron | 2.9 mg | 4.4 mg |
| Magnesium | 39 mg | 58 mg |
| Zinc | 1.3 mg | 2 mg |
| Selenium | 53 µg | 79 µg |
| Nutrient | Per 100 g | Per cup, drained |
|---|---|---|
| Vitamin A | 32 µg | 48 µg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 4.8 µg | 7.2 µg |
| Vitamin E | 2 mg | 3 mg |
| Vitamin K | 2.6 µg | 3.9 µg |
| Thiamin | 0.08 mg | 0.12 mg |
| Riboflavin | 0.23 mg | 0.34 mg |
| Niacin | 5.2 mg | 7.8 mg |
| Vitamin B-6 | 0.17 mg | 0.25 mg |
| Vitamin B-12 | 8.9 µg | 13 µg |
| Folate | 10 µg | 15 µg |
| Choline | 75 mg | 112 mg |
How it compares with similar foods
Protein per calorie is the measure that matters when the goal is to hit a protein target without overshooting total energy. By protein per 100 calories it ranks 21st out of 109 foods in this reference. Within protein foods, the highest are:
| Food | Protein | Calories |
|---|---|---|
| Shrimp | 24 g | 99 kcal |
| Tuna | 26 g | 116 kcal |
| Cod | 23 g | 105 kcal |
How to use these numbers
Percentages of daily value are calculated from the FDA Daily Values used on US nutrition labels, which assume a 2,000 calorie diet; your own targets may be higher or lower. If you want the values for your own body weight and activity level rather than a reference diet, the protein and macro calculator turns a calorie and protein target into numbers you can use.
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Source
All values come from USDA FoodData Central (SR Legacy), food ID 175139, published under CC0 1.0 as public domain data. Values are per 100 g of the food as described: Fish, sardine, Atlantic, canned in oil, drained solids with bone.