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Aquatic Foods

Tuna sardines, in oil, cnd Nutrition Facts

PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 183kcal / 2530kcal (7%)

Macronutrients

Total Fat
12.5 g/ 42g (29%)
Saturated Fat
1.8 g/ 20g (9%)
Cholesterol
30 mg/ 300mg (10%)
Unsaturated Fat
10.17 g
Total Carbohydrates
1.3 g/ 348g (0.37%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
16.4 g/ 71g (23%)

Vitamins

Vitamin A
9 mcg RAE/ 700mcg RAE (1%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.25 mg/ 1mg (19%)
source
Vitamin B3
6.3 mg NE/ 16mg NE (39%)
high

Minerals

Calcium
43 mg/ 750mg (5%)
Iron
0.6 mg/ 12mg (5%)
Phosphorus
124 mg/ 700mg (17%)
source
Sodium
357 mg/ 1500mg (23%)
Allergen Info
Fish
What is this food?
AI-assisted
Tuna sardines in oil (canned). It’s a ready-to-eat fish product that’s mainly used as a protein topping or filling for meals.
Why it matters to health
AI-assisted
Fish like tuna sardines help support your daily protein needs for muscle repair and staying full. This version has some healthy fats, but it also contains saturated fat and cholesterol, plus sodium (fairly high for canned foods). With the sodium and oil content, it’s best to enjoy it in the right portion and frequency—especially if you’re also eating salty viands, instant noodles, or processed snacks in the same day. The good part: it’s convenient protein for your 3 meals and can help you avoid skipping meals or relying only on carbs.
Healthier tips
AI-assisted
  • Portion: Aim for about 1/2 to 1 small can depending on your size and the rest of your meal (rice + veggies + protein).
  • Drain and rinse (if you can): Draining the oil and rinsing briefly can help reduce extra oil and sodium.
  • Pair with fiber: Add lots of non-starchy veggies (e.g., lettuce, cucumber, tomatoes, kangkong) to balance the meal.
  • Watch the day’s salt: If you eat this for lunch, choose lighter-sodium options for dinner (less bagoong/processed sauces).
  • Use it smart for snacks/quick meals: Mix with chopped tomatoes and onions, or use as filling for a sandwich with whole wheat bread and veggies.
Common Filipino dishes
Tuna sardines sandwich, Tuna sardines with rice and tomatoes, Tuna sardines patties, Tuna sardines pasta, Tuna sardines omelet
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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