Port Clyde is a division of Ocean Beauty Seafoods, which sells prepared and canned seafood products such as smoked and canned salmon, salmon burgers and canned clams. Port Clyde sardines come in a variety of flavors such as Louisiana hot sauce, spring water, soybean oil with hot chilies and mustard sauce. A serving of sardines is 1 can, or 94 to 106 g, and the nutrition information is available online.
Basic Nutrition Facts
Port Clyde sardines in Louisiana hot sauce, mustard sauce and spring water have 150 calories per serving, and the other varieties have 200 to 210 calories. They provide 0 to 2 g carbohydrates, have no sugar, dietary fiber or vitamin C and have 4 percent of the daily value for vitamin A. The sardines in spring water and soybean oil have 10 percent of the daily value for iron, sardines in oil with hot chilies have 15 percent and sardines in Louisiana hot sauce and mustard sauce have 20 to 25 percent of the daily value for iron. Sardines are a good source of calcium, with 20 to 30 percent per serving.
Good Fats and Protein
Port Clyde sardines provide 8 to 12 g total fat per can, with most of it from heart-healthy unsaturated fats. Omega-3 fatty acids may reduce your risk of heart attacks, and each serving of sardines provides 1.2 to 1.3 omega-3 fats. Health.gov recommends about 2 servings of fatty fish per week, and sardines are a good choice because they tend to be less contaminated with mercury. Port Clyde sardines provide 18 to 22 g protein per serving.
Cholesterol and Saturated Fats
Most varieties of Port Clyde sardines have 115 mg cholesterol per serving, and the sardines in Louisiana hot sauce and mustard sauce provide 110 mg. Cholesterol from your diet can increase levels of bad LDL cholesterol in your blood, and Health.gov recommends keeping your daily intake to no more than 300 mg. The sardines have less than 0.5 g trans fat and between 1.5 and 3.5 g saturated fat per serving. Limit your intake of these fats to reduce your risk for heart disease.
Sodium
The sardines in soybean oil, spring water and soybean oil with hot chilies provide 240 to 260 mg sodium per serving, the sardines in mustard sauce have 460 mg and the sardines in Louisiana hot sauce provide 420 mg per serving. According to Health.gov, you should not have more than 2,300 mg sodium per day if you are a healthy adult, and you should limit your intake to 1,500 mg per day if you have high blood pressure.
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