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Sardine Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 202

% Daily Value *

Total Fat 11g %17

Saturated Fat 2g %7

Trans Fat ~g

Cholesterol 142mg %0

Sodium 307mg %20

Total Carbohydrate 0g %0

Dietary Fiber 0g %0

Total Sugars 0g

Protein 25g

Vitamin D 193.0IU %32

Calcium 382.0mg %29

Iron 2.9mg %16

Potassium 397mg %10

Phosphorus 490.0mg %49

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in sardine

Vitamin C 0.0mg %0

Vitamin K 2.6µg %2

Vitamin A 108.0IU %4

Vitamin B1 (Thiamin) 0.1mg %7

Vitamin B5 (Pantothenic acid) 0.6mg %13

Vitamin B6 0.2mg %13

Vitamin E 2.0mg %14

Choline, total 75.0mg %14

Vitamin B2 (Riboflavin) 0.2mg %17

Vitamin D 193.0IU %32

Vitamin B3 (Niacin) 5.2mg %33

Vitamin B12 8.9µg %373

Minerals in sardine

Manganese 0.1mg %5

Magnesium 39.0mg %9

Zinc 1.3mg %9

Potassium 397.0mg %10

Iron 2.9mg %16

Sodium 307.0mg %20

Copper 0.2mg %21

Calcium 382.0mg %29

Phosphorus 490.0mg %49

Selenium 52.7µg %96

Amino Acids in sardine

Valine 1.3g %65

Leucine 2.0g %68

Isoleucine 1.1g %76

Cystine 0.3g %86

Tyrosine 0.8g %89

Tryptophan 0.3g %92

Methionine 0.7g %93

Threonine 1.1g %96

Histidine 0.7g %97

Lysine 2.3g %100

Phenylalanine 1.0g %102

Fatty Acids in sardine

DPA 0.00g %0

Omega-3 0.98g %61

EPA 0.47g %158

DHA 0.51g %255

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of sardine is 0.0/100 which makes it a low quality carbohydrate food.

0.0
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Sardine has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Valine 39 51
Leucine 59 80
Isoleucine 30 45
Tryptophan 6 11
Threonine 23 43
Histidine 15 29
Lysine 45 90
Met+Cys 22 40
Phe+Tyr 30 72

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in sardine is 5.0 which makes it a medium P:E food.

5.0
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of sardine is 2.1 which makes it a medium energy density food.

2.1%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in sardine as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that sardine is lacking.

Nutrient Density Score for sardine is 31/100 good).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

31%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for sardine

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 3.61 <4
Zinc:Copper 7.04 <12
Potassium:Sodium 1.29 >2
Caclcium:Magnesium 9.79 <2
Iron:Copper 15.59 <15
Calcium:Phosphorus 0.78 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 56%

56%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

35% of insulinogenic calories

35%
low
high
medium