Canned Sardines In Oil
Canned sardines in oil provide a rich source of high-quality protein, perfect for a nutritious diet. They are notable for their calcium and phosphorus content, essential for maintaining strong bones. These sardines are also a natural source of vitamin B12 and vitamin D, which support energy metabolism and overall health. With moderate fat and low saturated fat levels, they offer nutritious benefits without excess heaviness.
Macronutrient distribution
A Serving (106 g) of Canned Sardines In Oil contains 220 calories, 26.1 g of protein, 0 g of carbohydrates, and 12.1 g of fat.
- Protein
- 26.1 g49%
- Fat
- 12.1 g51%
of calories
Calorie Burn
How long would it take to burn off 220 calories?
- Walking3.5 mph, moderate pace39 min
- YogaModerate effort, gentle pace56 min
- SwimmingFreestyle, moderate effort29 min
- Biking12–14 mph, moderate effort21 min
- StairsStair climbing, moderate pace28 min
- Running5 mph (12 min/mile)20 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (106 g)
Fats
- Total Fat12.1 / 83 g(15%)
- Saturated Fat1.6 / 25 g(6%)
- Monounsaturated Fat4.1 g
- Polyunsaturated Fat5.5 g
- Cholesterol150.5 / 300 mg(50%)
- Omega-31.6 g
- Omega-63.8 g
- Omega-92.3 g
- Oleic Acid2.3 g
- Erucic Acid1.1 g
- Stearic Acid0.36 g
- Linoleic Acid3.8 g
- Myristic Acid0.2 g
- Palmitic Acid1.1 g
- Alpha-Linolenic Acid (ALA)0.53 g
- Docosahexaenoic Acid (DHA)0.54 g
- Eicosapentaenoic Acid (EPA)0.5 g
Protein
- Protein26.1 / 56 g(47%)
Amino Acids
- Lysine2.4 g
- Serine1.1 g
- Valine1.3 g
- Alanine1.6 g
- Cystine0.28 g
- Cysteine0.32 g
- Proline0.92 g
- Arginine1.6 g
- Histidine0.77 g
- Threonine1.1 g
- Isoleucine1.2 g
- Methionine0.77 g
- Tryptophan0.29 g
- Glutamic Acid3.9 g
- Aspartic Acid2.7 g
- Phenylalanine1 g
- Glycine1.3 g
- Leucine2.1 g
- Tyrosine0.79 g
Vitamins
- Vitamin A33.9 / 900 ug(4%)
- Vitamin D5.1 / 15 ug(34%)
- Vitamin E2.2 / 15 mg(14%)
- Vitamin K2.8 / 120 ug(2%)
- Vitamin B60.18 / 1.3 mg(14%)
- Vitamin B129.5 / 2.4 ug(395%)
- Thiamin (B1)0.08 / 1.2 mg(7%)
- Riboflavin (B2)0.24 / 1.3 mg(19%)
- Niacin (B3)5.6 / 16 mg(35%)
- Folate10.6 / 400 ug(3%)
- Pantothenic Acid (B5)0.68 / 5 mg(14%)
- Biotin9.6 / 30 ug(32%)
- Choline79.5 / 550 mg(14%)
Minerals
- Calcium404.9 / 1,000 mg(40%)
- Iron3.1 / 8 mg(39%)
- Magnesium41.3 / 420 mg(10%)
- Phosphorus519.4 / 700 mg(74%)
- Potassium420.8 / 3,400 mg(12%)
- Sodium325.4 / 2,300 mg(14%)
- Zinc1.4 / 11 mg(13%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.11 / 2.3 mg(5%)
- Selenium55.9 / 55 ug(102%)
- Iodine26.5 / 150 ug(18%)
- Chromium4.2 / 35 ug(12%)
Other
- Water63.2 / 3,700 g(2%)
Sources
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