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Aquatic Foods

Sardines, smoked, cnd Nutrition Facts

Sardinas, tinapa, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 157kcal / 2530kcal (6%)

Macronutrients

Total Fat
4.2 g/ 42g (10%)
Total Carbohydrates
0.8 g/ 348g (0.23%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
29 g/ 71g (40%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
6.2 mg NE/ 16mg NE (38%)
high

Minerals

Calcium
205 mg/ 750mg (27%)
source
Iron
0.8 mg/ 12mg (6%)
Phosphorus
174 mg/ 700mg (24%)
source
Sodium
1112 mg/ 1500mg (74%)
Allergen Info
Fish
Sulfites
What is this food?
AI-assisted
Smoked sardines (canned). These are small fish that are smoked and packed, usually eaten straight from the can as a protein-rich ulam.
Why it matters to health
AI-assisted
Sardines are a good protein choice for your meals and snacks because they help keep you full and support muscle needs. They also provide healthy fats, but this canned version can be higher in sodium (1112 mg per 100 g), so it’s best to balance it with low-sodium foods and plenty of water. Since it has very little carbs and no fiber, pair it with vegetables and fiber-rich sides (like gulay, beans, or brown rice) to make your plate more complete.
Healthier tips
AI-assisted
  • For a typical day (3 meals + 1–2 snacks), use sardines as your protein for one meal, not as the only repeat protein every time.
  • Watch the sodium: drain the liquid and rinse briefly if the label allows, then add it to your ulam with fresh ingredients (tomato, onions, calamansi, herbs).
  • Balance your plate: add at least 1–2 servings of gulay and a fiber source (e.g., kangkong, talong, okra, or beans).
  • Portion guide: start with about 1/2 cup sardines (or around 50 g) per meal, then adjust based on your hunger and activity.
  • If you’re also eating salty foods that day (instant noodles, processed meat, salted eggs), reduce the sardines portion to keep your overall sodium in check.
Common Filipino dishes
Sardines with tomato (ginisang sardinas), Sardines omelet, Sardines sisig, Sardines with rice and atchara, Sardines pasta
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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