Sardines are a small silver-colored fish commonly packed in cans for household consumption. Common varieties include packing the sardines in water, in oil, with a seasoned sauce such as mustard, or without salt added.
Calories
One can (3.75 oz.) sardines packed in water, drained, provides 140 calories; one can packed in oil, drained, provides 191 calories.
Protein, Fat and Carbohydrate
One can of sardines packed in water has no carbohydrates, 19gm protein, 7gm fat and 100mg cholesterol.
One serving of canned sardines packed in oil provides no carbohydrates, 22gm protein and 10gm fat.
Vitamins
Sardines are a poor source of vitamins A and C, with two percent of the daily value for vitamin A and zero percent daily value for vitamin C. They are a good source of B vitamins, with one can of oil-packed sardines providing nearly 5mg of niacin and 8 mcg of vitamin B12.
Minerals
A good source of iron, one can of sardines provide at least 20 percent of the daily value for iron, whether packed in oil or in water. The calcium is provided mainly in the bones of the sardine, and one can provides 20 to 30 percent of the daily value.
Omega-3 Fatty Acids
According to the American Heart Association, sardines are a good source of omega-3 fatty acids. These essential fatty acids can reduce the rate of arterial plaque deposit, decrease elevated triglyceride levels and lower blood pressure in some people.
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