Source: USDA FoodData Central · Canned In Oil, Drained · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Vitamin B12 | 3.61µg | 150% | |
| Selenium | 52.7µg | 96% | |
| Vitamin D | 4.8µg | 48% | |
| Calcium | 382mg | 38% | |
| Phosphorus | 490mg | 39% | |
| Potassium | 397mg | 8% | |
| Niacin (B3) | 5.2mg | 33% | |
| Magnesium | 39mg | 9% | |
| Iron | 2.92mg | 16% | |
| Zinc | 1.31mg | 12% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Canned sardines in oil: ~208 kcal/100g. In water/brine: ~185 kcal/100g. Eaten whole with bones — the bones are soft, edible, and provide exceptional calcium. Very low mercury due to short lifespan and small size.
Sardines provide 1.48g of EPA and DHA per 100g — making them one of the richest and most affordable omega-3 sources available. A single can covers the entire weekly omega-3 recommendation from most health authorities. Unlike supplements, sardine omega-3 comes packaged with protein, vitamin D, and minerals in a complete food matrix that may enhance bioavailability.
Sardines eaten whole with their soft edible bones provide 382mg of calcium per 100g — 38% of the daily value. This is comparable to dairy (whole milk: 113mg/100g, yogurt: 110mg/100g) but significantly more concentrated. The calcium bioavailability from fish bones is excellent — similar to dairy. For people who avoid dairy, sardines are the most effective dietary calcium source.
A 100g serving of sardines provides 3.61µg of B12 — 150% of the daily requirement. A single can covers more than the entire daily B12 need. B12 deficiency affects an estimated 6% of adults under 60 and 20% of those over 60, with consequences including irreversible neurological damage. Sardines represent one of the most reliable and concentrated B12 sources available.
Because sardines are small, short-lived, and feed at the bottom of the food chain (plankton, small crustaceans), they accumulate virtually no mercury. FDA/EPA classify sardines as 'best choice' for maximum consumption frequency. This makes sardines one of the few omega-3-rich foods that can be eaten without restriction, unlike large predatory fish (tuna, swordfish) which accumulate significant mercury.
Nutrition values from USDA FoodData Central. Not medical advice.