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Aquatic Foods

Sardines, in spiced oil, cnd Nutrition Facts

Sardinas, Spanish style, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 438kcal / 2530kcal (17%)

Macronutrients

Total Fat
39.9 g/ 42g (95%)
Saturated Fat
6.4 g/ 20g (32%)
Cholesterol
57 mg/ 300mg (19%)
Unsaturated Fat
23.7 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0.7 g/ 20g (3%)
Sugar
0 g/ 63g (0%)
free
Protein
19.8 g/ 71g (27%)

Vitamins

Vitamin A
0.4 mcg RAE/ 700mcg RAE (0.06%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.16 mg/ 1mg (12%)
Vitamin B3
10.6 mg NE/ 16mg NE (66%)
high

Minerals

Calcium
544 mg/ 750mg (72%)
high
Iron
2 mg/ 12mg (16%)
Phosphorus
315 mg/ 700mg (45%)
high
Potassium
327 mg/ 2000mg (16%)
source
Sodium
432 mg/ 1500mg (28%)
Zinc
1.5 mg/ 7mg (23%)
source
Allergen Info
Fish
What is this food?
AI-assisted
Sardines in spiced oil (canned sardines). It’s a protein-rich fish packed in oil with added spices, usually eaten straight from the can or mixed with rice/vegetables.
Why it matters to health
AI-assisted
Sardines are a good source of protein, which helps keep you full and supports muscle maintenance. They also provide healthy fats, but this version is higher in total and saturated fat (39.9 g total fat; 6.4 g saturated fat per 100 g) and has moderate cholesterol. It’s also relatively high in sodium (432 mg per 100 g), so it’s best to watch your total salt intake for the day. The good part: since it has zero carbs and some fiber (0.7 g), it can fit well in balanced meals—just pair it with vegetables and choose reasonable portions.
Healthier tips
AI-assisted
  • For your meals (3 full meals + 1–2 snacks), use sardines as a protein add-on: start with about 1/2 can to 1 small serving, then add lots of vegetables.
  • If you can, drain the oil and use the sardines with a little of the sauce/spices for flavor.
  • Balance the plate: pair with non-starchy vegetables (e.g., kangkong, pechay, tomatoes) and a sensible portion of rice or other carbs.
  • To manage sodium, rinse lightly if the product allows, and avoid combining with other very salty foods in the same meal (e.g., bagoong, instant noodles).
  • Keep it frequent but not daily if you’re also eating other fatty or salty foods—mix it with other proteins through the week.
Common Filipino dishes
Sardines with rice, Sardines omelet, Sardines patties, Ginataang sardines, Sardines in tomato sauce
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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