Sardines
🐟 How Many Calories in Sardines? Nutritional Values and Health Benefits
Sardines are small, oily fish packed with nutrients. They are excellent sources of omega-3 fatty acids, calcium, vitamin D, and vitamin B12. Sardines promote heart and bone health, support the immune system, and aid muscle maintenance.
🔢 Calories and Nutritional Information
| # | Amount | Calories | Protein | Fat | Carbohydrate | Omega-3 | Calcium | Vitamin D |
|---|---|---|---|---|---|---|---|---|
| 1 | 100 grams (canned) | 208 kcal | 25 g | 11 g | 0 g | 1.4 g | 382 mg | 270 IU |
| 2 | 1 serving (150g) | 312 kcal | 37.5 g | 16.5 g | 0 g | 2.1 g | 573 mg | 405 IU |
✅ Health Benefits of Sardines
- Rich in omega-3s, promoting heart and vascular health.
- Calcium and vitamin D strengthen bones and teeth.
- High in protein to support muscle growth and maintenance.
- Canned form makes it accessible and convenient year-round.
- Low in carbs, suitable for balanced or keto diets.
🍽️ Consumption Tips
- Enjoy in salads, sandwiches, or on toast as a snack.
- Can be lightly heated in a pan or oven for warm dishes.
- Pair with olive oil, lemon, and herbs for added flavor.
- Recommended intake: 1–2 times per week.