Source: USDA FDCFDC ID: 2029597

Sardines Nutrition Facts: The Ultimate Superfood Guide

Nutrition values per 100g serving

176 kcal

Calories

23.6 g

Protein

9.1 g

Total Fat

0 g

Carbs

Sardines are a small, oily fish that pack a massive nutritional punch, making them a staple for health-conscious eaters worldwide. Often overlooked in the seafood aisle, these tiny fish are one of the most nutrient-dense foods you can add to your pantry.

Health Benefits

Bone Health

With 273mg of calcium per 100g, sardines help maintain bone density and support skeletal strength.

Muscle Growth

The high protein content of 23.6g supports muscle repair, recovery, and the maintenance of lean body mass.

Heart Support

The healthy fat profile, including omega-3 fatty acids, assists in managing cholesterol levels and promoting cardiovascular health.

Energy Metabolism

The inclusion of 4.91mg of iron helps combat fatigue and supports the healthy transport of oxygen throughout the body.

Nutrition Summary

Sardines are a nutritional powerhouse, providing an impressive 23.6g of high-quality protein and 176 kcal per 100g serving. They are naturally carbohydrate-free and contain zero sugar, making them an excellent choice for ketogenic and low-carb diets. With 9.09g of healthy fats, including heart-friendly omega-3 fatty acids, and a significant mineral profile—specifically 273mg of calcium and 4.91mg of iron—sardines offer a concentrated dose of essential nutrients in every bite.