Foods/Fish & Shellfish/Sardines

Fish & Shellfish · snack

Sardines

1 tin (3.75 oz) · 92 g191 kcal

A fish & shellfish that's a strong source of Vitamin B12 and Selenium.

Macros

Per serving

191 kcal

Energy

22.7g

Protein

not available

Carbs

10.5g

Fat

not available

Fiber

Protein 22.7 gCarbs 0 gFat 10.5 g

208 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 tin (3.75 oz) (92 g), as a share of a reference adult — male, 35, moderately active.

343%

88%

64%

35%

34%

30%

Good source of (≥ 20% RDA)

Vitamin B12SeleniumPhosphorusCalciumIronVitamin DNiacin (B3)

Pairs well with

What fills sardines’s gaps?

Sardines is lighter on Folate (DFE), Magnesium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A Rolled oatsAdds Molybdenum & Biotin (B7)+ Molybdenum+ Biotin (B7)+ Copper

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

Use in moderation.

Serving: 1 tin (3.75 oz) = 92 g

A realistic daily max is about 100 g — the solver caps it so one ingredient can't dominate your day.

Daily ceiling

≈ 100 g

Share of calories

≤ 15%

Common questions

Sardines, in brief

How many calories are in sardines?

1 tin (3.75 oz) (92 g) of sardines has about 191 calories.

What is sardines a good source of?

Sardines is a good source of Vitamin B12, Selenium, Phosphorus, Calcium, and 3 more nutrients.

Is sardines good in a smoothie?

S8D usually places sardines as a snack-role food alongside the smoothie.

Keep exploring

More fish & shellfish

All foods →

Nutrient guides

Vitamin B12 Selenium Phosphorus Calcium Iron Vitamin D

Put sardines to work.

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