The name "sardines" is a collective term that generally refers to small members of the herring family, although this can vary by region. They're typically oily fish with a high fat content, but are also good sources of vitamins and minerals. Most sardines are canned, but they can also be cooked fresh.
Serving Information
This nutritional information is for Atlantic sardines, which generally refers to the Atlantic herring (Clupea harengus). These sardines are packed in oil and have bones. The serving size of these sardines is 1 oz. or about 28 g.
Calories
A serving of sardines contains 58 calories, with 29 calories coming from fat and 29 calories coming from protein. A serving of sardines provides about 2.9 percent of the daily value (DV) for total calories. This assumes a daily diet of 2,000 calories.
Protein and Fat
A serving of sardines also has 6.9 g of protein, which is 14 percent of the DV for protein. A serving of sardines provides 3.2 g of total fat, which includes 2.8 g from unsaturated fats and 0.4 g from saturated fat. This provides about 5 percent of the recommended daily value for total fat and 2 percent of the DV for saturated fat. A serving of sardines also has 40 mg of cholesterol, which is about 13 percent of the DV for cholesterol.
Minerals
A serving of sardines contains 21 percent of the DV for selenium, 14 percent of the DV for phosphorus and 11 percent of the DV for calcium. It also has 6 percent of the DV for sodium, 5 percent of the DV for iron and 3 percent of the DV for potassium.
Vitamins
A serving of sardines contains 42 percent of the DV for vitamin B12 and 19 percent of the DV for vitamin D. It also has 7 percent of the DV for niacin, 4 percent of the DV for riboflavin and 3 percent of the DV for vitamin E. A serving of sardines provides 2 percent of the DV for pantothenic acid and vitamin B6.
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