Canned Sardines With Garlic
Canned sardines with garlic offer a rich source of high-quality protein, essential for muscle maintenance and energy supply. They provide significant amounts of calcium and phosphorus, promoting strong bones, while their vitamin B12 content supports nervous system health. The omega-3 fatty acids contribute to cardiovascular well-being. With moderate calories and low saturated fat, they make a nutritious and flavorful choice.
Macronutrient distribution
A Serving (106 g) of Canned Sardines With Garlic 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-93.4 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
- Cysteine0.21 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
- Tyrosine0.88 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%)
- Sodium336 / 2,300 mg(15%)
- 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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