Sardines, Canned, Whole
Canned whole sardines are a rich source of high-quality protein and beneficial fats, including valuable omega-3. They provide a notable amount of calcium, important for bone health, as well as iron and phosphorus. These sardines have a moderate saturated fat content and balanced calories, making them a nutritious choice. Additionally, they supply essential vitamins like B12 and D that support metabolism and overall wellbeing.
Macronutrient distribution
A Serving (106 g) of Sardines, Canned, Whole contains 220 calories, 25.4 g of protein, 0 g of carbohydrates, and 12.1 g of fat.
- Protein
- 25.4 g48%
- Fat
- 12.1 g52%
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 Fat3.4 / 25 g(14%)
- Monounsaturated Fat4.2 g
- Polyunsaturated Fat3.7 g
- Cholesterol150.5 / 300 mg(50%)
- Omega-31.2 g
- Omega-60.32 g
- Omega-94.2 g
- Oleic Acid3.7 g
- Erucic Acid0.21 g
- Stearic Acid1.3 g
- Linoleic Acid0.32 g
- Myristic Acid0.53 g
- Palmitic Acid1.6 g
- Eicosenoic Acid0.32 g
- Docosahexaenoic Acid (DHA)0.53 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)0.53 g
Protein
- Protein25.4 / 56 g(45%)
Amino Acids
- Lysine1.9 g
- Serine1.2 g
- Valine1.1 g
- Alanine1.9 g
- Cystine0.19 g
- Cysteine0.29 g
- Proline0.94 g
- Taurine159 mg
- Arginine1.9 g
- Histidine0.66 g
- Threonine0.94 g
- Isoleucine1 g
- Methionine0.66 g
- Tryptophan0.29 g
- Glutamic Acid4.3 g
- Aspartic Acid3.3 g
- Phenylalanine0.94 g
- Glycine1.7 g
- Leucine1.7 g
- Tyrosine0.56 g
Vitamins
- Vitamin A79.5 / 900 ug(9%)
- Vitamin D5.3 / 15 ug(35%)
- Vitamin E1.3 / 15 mg(8%)
- Vitamin K0.53 / 120 ug(0%)
- Vitamin B60.21 / 1.3 mg(16%)
- Vitamin B1210.6 / 2.4 ug(442%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.53 / 1.3 mg(41%)
- Niacin (B3)4.2 / 16 mg(27%)
- Folate10.6 / 400 ug(3%)
- Pantothenic Acid (B5)1.3 / 5 mg(25%)
- Biotin5.3 / 30 ug(18%)
- Choline70 / 550 mg(13%)
Minerals
- Calcium371 / 1,000 mg(37%)
- Iron3.2 / 8 mg(40%)
- Magnesium42.4 / 420 mg(10%)
- Phosphorus519.4 / 700 mg(74%)
- Potassium402.8 / 3,400 mg(12%)
- Sodium424 / 2,300 mg(18%)
- Zinc1.4 / 11 mg(13%)
- Copper0.21 / 0.9 mg(24%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium63.6 / 55 ug(116%)
- Iodine47.7 / 150 ug(32%)
Other
- Water70 / 3,700 g(2%)
Sources
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