Sardine, Raw
Raw sardines are an excellent source of high-quality protein while being low in total fat, making them a nutritious yet light choice. They are notably rich in calcium and phosphorus, key minerals for bone health. Additionally, they provide a good amount of iron and zinc which support the immune system. Vitamins such as B12 and D enhance overall wellbeing, while omega-3 fatty acids contribute to heart health.
Macronutrient distribution
A Serving (85 g) of Sardine, Raw contains 90 calories, 16.7 g of protein, 0 g of carbohydrates, and 2.5 g of fat.
- Protein
- 16.7 g75%
- Fat
- 2.5 g25%
of calories
Calorie Burn
How long would it take to burn off 90 calories?
- Walking3.5 mph, moderate pace16 min
- YogaModerate effort, gentle pace23 min
- SwimmingFreestyle, moderate effort12 min
- Biking12–14 mph, moderate effort9 min
- StairsStair climbing, moderate pace11 min
- Running5 mph (12 min/mile)8 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 (85 g)
Fats
- Total Fat2.5 / 83 g(3%)
- Saturated Fat0.99 / 25 g(4%)
- Monounsaturated Fat0.43 g
- Polyunsaturated Fat0.64 g
- Cholesterol109.6 / 300 mg(37%)
- Omega-30.55 g
- Omega-60.06 g
- Omega-90.06 g
- Erucic Acid0.01 g
- Lauric Acid0.02 g
- Stearic Acid0.14 g
- Linoleic Acid0.03 g
- Myristic Acid0.17 g
- Palmitic Acid0.59 g
- Eicosenoic Acid0.05 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.03 g
- Docosahexaenoic Acid (DHA)0.36 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0.02 g
- Eicosapentaenoic Acid (EPA)0.14 g
Protein
- Protein16.7 / 56 g(30%)
Amino Acids
- Tryptophan0.2 g
Vitamins
- Vitamin A90.1 / 900 ug(10%)
- Vitamin D5.1 / 15 ug(34%)
- Vitamin E0.39 / 15 mg(3%)
- Vitamin B60.26 / 1.3 mg(20%)
- Vitamin B127.1 / 2.4 ug(294%)
- Thiamin (B1)0.02 / 1.2 mg(1%)
- Riboflavin (B2)0.29 / 1.3 mg(22%)
- Niacin (B3)0.94 / 16 mg(6%)
- Folate6 / 400 ug(1%)
Minerals
- Calcium616.3 / 1,000 mg(62%)
- Iron3.4 / 8 mg(42%)
- Magnesium39.1 / 420 mg(9%)
- Phosphorus488.8 / 700 mg(70%)
- Potassium299.2 / 3,400 mg(9%)
- Sodium565.3 / 2,300 mg(25%)
- Zinc2.6 / 11 mg(24%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.11 / 2.3 mg(5%)
- Selenium82.5 / 55 ug(150%)
- Iodine64.4 / 150 ug(43%)
- Molybdenum3.7 / 45 ug(8%)
Other
- Water62 / 3,700 g(2%)
Sources
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