Source: USDA FDCFDC ID: 2707033

Sardine Sandwich: Nutrition Facts & Health Benefits

Nutrition values per 100g serving

234 kcal

Calories

17.9 g

Protein

8 g

Total Fat

21.9 g

Carbs

A sardine sandwich is more than just a quick lunch; it is a nutrient-dense powerhouse that packs a punch of essential vitamins and minerals. Whether you are looking for a post-workout meal or a heart-healthy snack, this simple dish offers an impressive profile of omega-3 fatty acids and high-quality protein.

Health Benefits

Bone Health

High levels of calcium and phosphorus work together to maintain strong bone density and skeletal integrity.

Heart Support

Rich in EPA and DHA omega-3 fatty acids, which are known to support cardiovascular health and reduce inflammation.

Energy Metabolism

Excellent source of Vitamin B-12 and Niacin, which are essential for converting food into usable energy.

Immune Function

Contains essential minerals like selenium and zinc, which play critical roles in maintaining a robust immune system.

Nutrition Summary

Per 100g serving, a sardine sandwich provides approximately 234 kcal and a robust 17.9g of protein, making it an excellent choice for muscle maintenance. It is rich in heart-healthy polyunsaturated fats, including EPA and DHA omega-3s, while remaining low in saturated fat. Beyond macronutrients, it is a significant source of calcium (306 mg), phosphorus (322 mg), and vitamin B-12 (4.97 µg), which are vital for bone health and nerve function, respectively. With a balanced profile of B-vitamins and essential minerals like iron and selenium, this meal supports overall metabolic health and energy production.

Quick Facts

Protein

17.9 G

Energy

234 KCAL

Vitamin B-12

4.97 UG

Calcium

306 MG

Who Should Eat This?

This sandwich is ideal for fitness enthusiasts, busy professionals needing sustained energy, and individuals looking to increase their intake of omega-3s and bone-building minerals.