Sardine, per 100 g: 208 kcal, 24.6 g protein, 0 g carbohydrate, 0 g fibre, 11.5 g fat. Figures are the USDA reference values for “Fish, sardine, Atlantic, canned in oil, drained solids with bone”.
At 100 g it reaches the EU threshold to be called a source of vitamin b12, vitamin d, selenium, phosphorus. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
High protein47% of the energy in this food is proteinSugars-freeUnder 0.5 g sugars per 100 g
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 208 kcal | |
| Protein | 24.6 g | |
| Fat | 11.5 g | |
| of which saturates | 1.53 g | |
| of which monounsaturates | 3.87 g | |
| of which polyunsaturates | 5.15 g | |
| Carbohydrate | 0 g | |
| of which sugars | 0 g | |
| Fibre | 0 g | |
| Water | 59.6 g | |
| Cholesterol | 142 mg | |
| Minerals | ||
| Calcium | 382 mg | 47.8% |
| Iron | 2.92 mg | 20.9% |
| Magnesium | 39 mg | 10.4% |
| Phosphorus | 490 mg | 70% |
| Potassium | 397 mg | 19.9% |
| Sodium | 307 mg | |
| Zinc | 1.31 mg | 13.1% |
| Copper | 0.186 mg | 18.6% |
| Manganese | 0.108 mg | 5.4% |
| Selenium | 52.7 µg | 95.8% |
| Vitamins | ||
| Vitamin A | 32 µg | 4% |
| Vitamin D | 4.8 µg | 96% |
| Vitamin E | 2.04 mg | 17% |
| Vitamin K | 2.6 µg | 3.47% |
| Vitamin C | 0 mg | |
| Thiamine (B1) | 0.08 mg | 7.27% |
| Riboflavin (B2) | 0.227 mg | 16.2% |
| Niacin (B3) | 5.25 mg | 32.8% |
| Pantothenic acid (B5) | 0.642 mg | 10.7% |
| Vitamin B6 | 0.167 mg | 11.9% |
| Folate | 10 µg | 5% |
| Vitamin B12 | 8.94 µg | 358% |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
High in Vitamin B12358% NRV per 100 g
- Vitamin B12 contributes to normal energy-yielding metabolism
- Vitamin B12 contributes to normal red blood cell formation
High in Vitamin D96% NRV per 100 g
- Vitamin D contributes to the maintenance of normal bones
- Vitamin D contributes to normal blood calcium levels
High in Selenium95.8% NRV per 100 g
- Selenium contributes to the normal function of the immune system
- Selenium contributes to the protection of cells from oxidative stress
High in Phosphorus70% NRV per 100 g
- Phosphorus contributes to the maintenance of normal bones
- Phosphorus contributes to normal energy-yielding metabolism
High in Calcium47.8% NRV per 100 g
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
High in Niacin (B3)32.8% NRV per 100 g
- Niacin contributes to normal energy-yielding metabolism
- Niacin contributes to the maintenance of normal skin
Source of Iron20.9% NRV per 100 g
- Iron contributes to normal formation of red blood cells and haemoglobin
- Iron contributes to the reduction of tiredness and fatigue
Source of Potassium19.9% NRV per 100 g
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
Source of Copper18.6% NRV per 100 g
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress
Source of Vitamin E17% NRV per 100 g
- Vitamin E contributes to the protection of cells from oxidative stress
Source of Riboflavin (B2)16.2% NRV per 100 g
- Riboflavin contributes to normal energy-yielding metabolism
- Riboflavin contributes to the maintenance of normal skin
High protein47.3% of energy from protein
- Protein contributes to a growth in muscle mass
- Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.