Canned Sardines In Water
Canned sardines in water offer a rich source of high-quality protein and heart-friendly omega-3 fats. They are packed with essential minerals including calcium, iron, and phosphorus, which contribute to strong bones and vitality. This fish also delivers important vitamins like B12 and D, supporting nervous system and bone health. With low calories and no sugars, it’s a nutritious and light option to include in a balanced diet.
Macro Impact
A Serving (106 g) of Canned Sardines In Water contains 191 calories, 21.2 g of protein, 0 g of carbohydrates, and 11.2 g of fat.
Calorie Burn
How long would it take to burn off 191 calories?
- Walking3.5 mph, moderate pace34 min
- YogaModerate effort, gentle pace49 min
- SwimmingFreestyle, moderate effort25 min
- Biking12–14 mph, moderate effort18 min
- StairsStair climbing, moderate pace24 min
- Running5 mph (12 min/mile)18 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)
Carbohydrates
- Carbohydrates0 / 313 g(0%)
- Dietary Fiber0 / 38 g(0%)
- Soluble Fiber0 g
- Insoluble Fiber0 g
- Total Sugars0 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat11.2 / 83 g(14%)
- Saturated Fat2.7 / 25 g(11%)
- Trans Fat0 g
- Monounsaturated Fat5.4 g
- Polyunsaturated Fat3.2 g
- Cholesterol150.5 / 300 mg(50%)
- Omega-31.8 g
- Omega-61.4 g
- Omega-95.4 g
- Oleic Acid4.8 g
- Capric Acid0 g
- Erucic Acid0.32 g
- Lauric Acid0 g
- Stearic Acid1.2 g
- Caprylic Acid0 g
- Linoleic Acid1.1 g
- Myristic Acid0.21 g
- Palmitic Acid1.3 g
- Linolenic Acid0 g
- Eicosenoic Acid0.32 g
- Arachidonic Acid0.21 g
- Alpha-Linolenic Acid (ALA)0 g
- Docosahexaenoic Acid (DHA)0.64 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.11 g
- Eicosapentaenoic Acid (EPA)1.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.11 g
Protein
- Protein21.2 / 56 g(38%)
Amino Acids
- Lysine1.9 g
- Serine1.1 g
- Valine1.1 g
- Alanine1.3 g
- Cystine0.32 g
- Cysteine0.32 g
- Proline1.1 g
- Taurine159 mg
- Arginine1.3 g
- Histidine0.64 g
- Threonine0.85 g
- Isoleucine1.1 g
- Methionine0.53 g
- Tryptophan0.27 g
- Glutamic Acid3.2 g
- Aspartic Acid2.7 g
- Phenylalanine0.85 g
- Glycine1.3 g
- Leucine1.6 g
- Tyrosine0.85 g
Vitamins
- Vitamin A127.2 / 900 ug(14%)
- Vitamin C0 / 90 mg(0%)
- Vitamin D6.4 / 15 ug(42%)
- Vitamin E0.74 / 15 mg(5%)
- Vitamin K0.32 / 120 ug(0%)
- Vitamin B60.42 / 1.3 mg(33%)
- Vitamin B128.5 / 2.4 ug(353%)
- Thiamin (B1)0.11 / 1.2 mg(9%)
- Riboflavin (B2)0.32 / 1.3 mg(24%)
- Niacin (B3)4.2 / 16 mg(27%)
- Folate21.2 / 400 ug(5%)
- Pantothenic Acid (B5)0.53 / 5 mg(11%)
- Biotin4.2 / 30 ug(14%)
- Choline68.9 / 550 mg(13%)
Minerals
- Calcium371 / 1,000 mg(37%)
- Iron3.1 / 8 mg(38%)
- Magnesium42.4 / 420 mg(10%)
- Phosphorus519.4 / 700 mg(74%)
- Potassium424 / 3,400 mg(12%)
- Sodium413.4 / 2,300 mg(18%)
- Zinc1.4 / 11 mg(13%)
- Copper0.21 / 0.9 mg(24%)
- Manganese0.02 / 2.3 mg(1%)
- Selenium47.7 / 55 ug(87%)
- Iodine53 / 150 ug(35%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water73.6 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
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