Sardines may be any member of several species of fish in the herring family with an adult length of less than 6 inches. They're typically canned but sardines may also be grilled or smoked. Sardines generally have a high fat content but they are also very high in vitamins and minerals, according to The George Mateljan Foundation.
Serving Information
The nutritional value of sardines is highly dependent upon how they're packed and prepared. This nutritional information is for 1 cup of Atlantic sardines weighing 149g, or about 5.25 oz. The sardines contain bones and have been packed in oil.
Calories
A serving of sardines contains 310 calories, with 154 calories coming from fat.
Fat and Protein
A serving of sardines contains 17.1g of total fat, which provides about 26 percent of the recommended daily value (DV) for total fat. Unsaturated fats contribute 14.8g and saturated fats account for the remaining 2.3g of fat. A serving of sardines provides about 11 percent of the DV for saturated fat. It also contains 212mg of cholesterol, which is about 71 percent of the DV for cholesterol. A serving of sardines contains 36.7g of protein, which is 62 percent of the DV for protein.
Vitamins
A serving of sardines provides 222 percent of the DV for vitamin B12 and 101 percent of the DV for vitamin D. It has 39 percent of the DV for niacin, 20 percent of the DV for riboflavin and 15 percent of the DV for vitamin E. A serving of sardines also provides 12 percent of the DV for vitamin B6, 10 percent of the DV for pantothenic acid and 8 percent of the DV for thiamin.
Minerals
A serving of sardines provides 112 percent of the DV for selenium, 73 percent of the DV for phosphorus and 57 percent of the DV for calcium. It also has 31 percent of the DV for sodium, 24 percent of the DV for iron and 17 percent of the DV for potassium.
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