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Aquatic Foods

Sardine, Indian, dried Nutrition Facts

Tamban, daing
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 77%
Calories 160kcal / 2530kcal (6%)

Macronutrients

Total Fat
1.1 g/ 42g (2%)
low
Saturated Fat
0.3 g/ 20g (1%)
low
Unsaturated Fat
0.52 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
37.4 g/ 71g (52%)

Vitamins

Vitamin A
4 mcg RAE/ 700mcg RAE (0.57%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.11 mg/ 1mg (8%)
Vitamin B3
14.5 mg NE/ 16mg NE (90%)
high

Minerals

Calcium
283 mg/ 750mg (37%)
high
Iron
3.7 mg/ 12mg (30%)
source
Phosphorus
315 mg/ 700mg (45%)
high
Allergen Info
Fish
What is this food?
AI-assisted
Dried sardines (Indian-style), a small fish that’s dried for longer shelf life. It’s mainly used as a protein topping or viand, often eaten with rice or mixed into dishes.
Why it matters to health
AI-assisted
Sardines are a good protein source, which helps keep you full and supports muscle repair. They also provide healthy fats, but dried sardines can be higher in saturated fat for the calories they bring, so portion size matters. Since this version has no carbs and no fiber, it works best when paired with vegetables and/or whole grains to balance your meals.
Healthier tips
AI-assisted
  • Use a smaller serving (about 1/4 to 1/3 cup cooked or a palm-sized portion) and add more vegetables to your plate.
  • Pair with brown rice, mixed grains, or starchy foods in a controlled portion, plus a side of leafy greens or non-starchy veggies.
  • If the sardines are salty, rinse quickly if the label allows, and avoid adding extra salty sauces.
  • For your daily pattern (3 meals + 1–2 snacks), keep sardines as part of a main meal (lunch or dinner), and don’t stack multiple fatty/salty foods in the same meal.
Common Filipino dishes
Sardines with rice, Ginataang sardinas, Sardines omelet, Sardinas with tomato and onions, Sardines patties
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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