Atlantic Herring · Clupea harengus harengus

Fish, sardine, Atlantic, canned in oil, drained solids with bone

Nutrition facts per 100 g · edible portion

Aquatic Foods

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Fish, herring, Atlantic, cooked, dry heat Fish, herring, Atlantic, kippered Fish, herring, Atlantic, pickled Fish, herring, Atlantic, raw Fish, sardine, Atlantic, canned in oil, drained solids with bone

Keto-friendly Gluten-free Dairy-free Contains Fish

Dietary labels are inferred automatically from Fish, sardine, Atlantic, canned in oil, drained solids with bone's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

10%

208 kcal Calories

49%

24.6 g Protein

0.0 g Carbs

15%

11.5 g Fat

Very good nutrient density 42/100

How many beneficial nutrients Fish, sardine, Atlantic, canned in oil, drained solids with bone delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Fish, sardine, Atlantic, canned in oil, drained solids with bone come from — the split across carbs, fat & protein.

208 kcal / serving

51% from fat

Carbs 0%

0.0 g per serving
Fat 51%

11.5 g per serving
Protein 49%

24.6 g per serving

What Fish, sardine, Atlantic, canned in oil, drained solids with bone is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Vitamin B12373% Selenium96% Protein49% Phosphorus39% Niacin (B3)33% Calcium29% Vitamin D24% Copper21% Riboflavin (B2)17% Iron16% Vitamin E14% Choline14% Pantothenic Acid (B5)13% Zinc12% Vitamin B610%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	0.0 g	0%
Dietary Fiber	0.0 g	0%
Total Sugars	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	11.5 g	15%
Saturated Fat	1.5 g	8%
Monounsaturated Fat	3.9 g	—
Polyunsaturated Fat	5.1 g	—
Omega-3 Fatty Acids	498.0 mg	—
Omega-6 Fatty Acids	3,543.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	192.0 mg	—
Palmitic Acid	993.0 mg	—
Stearic Acid	343.0 mg	—
Palmitoleic Acid	220.0 mg	—
Oleic Acid	2,145.0 mg	—
Gadoleic Acid	423.0 mg	—
Erucic Acid	1,081.0 mg	—
Linoleic Acid	3,543.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	473.0 mg	—
Docosahexaenoic Acid (DHA)	509.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	24.6 g	49%
Histidine	725.0 mg	—
Isoleucine	1,134.0 mg	—
Leucine	2,001.0 mg	—
Lysine	2,260.0 mg	—
Methionine	729.0 mg	—
Phenylalanine	961.0 mg	—
Threonine	1,079.0 mg	—
Tryptophan	276.0 mg	—
Valine	1,268.0 mg	—
Alanine	1,489.0 mg	—
Arginine	1,473.0 mg	—
Aspartic Acid	2,520.0 mg	—
Cystine	264.0 mg	—
Glutamic Acid	3,674.0 mg	—
Glycine	1,181.0 mg	—
Proline	870.0 mg	—
Serine	1,004.0 mg	—
Tyrosine	831.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	32.0 mcg	4%
Vitamin C	0.0 mg	0%
Vitamin D	4.8 mcg	24%
Vitamin E	2.0 mg	14%
Vitamin K	2.6 mcg	2%
Thiamin (B1)	0.1 mg	7%
Riboflavin (B2)	0.2 mg	17%
Niacin (B3)	5.2 mg	33%
Vitamin B6	0.2 mg	10%
Folate (B9)	10.0 mcg	3%
Vitamin B12	8.9 mcg	373%
Pantothenic Acid (B5)	0.6 mg	13%
Choline	75.0 mg	14%

Minerals	Amount	% DV
Calcium	382.0 mg	29%
Iron	2.9 mg	16%
Magnesium	39.0 mg	9%
Phosphorus	490.0 mg	39%
Potassium	397.0 mg	8%
Sodium	505.0 mg	22%
Zinc	1.3 mg	12%
Copper	0.2 mg	21%
Manganese	0.1 mg	5%
Selenium	52.7 mcg	96%

Sterols	Amount	% DV
Cholesterol	142.0 mg	47%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	3.4 g	—

About Fish, sardine, Atlantic, canned in oil, drained solids with bone

Sardines are small, oily fish usually sold canned, and one of the most underrated foods in the shop. Packed in oil and eaten whole — soft, edible bones and all — they bring a big, savory flavor and an outsized nutritional punch for something so cheap.

They're a standout source of long-chain omega-3 fats, complete protein and vitamin D, and because you eat the bones, they're genuinely rich in calcium too — unusual for a fish. Add vitamin B12 and selenium, and few tinned foods do more for you. Being low on the food chain, they're also low in mercury.

Straight from the tin onto toast, or flaked into pasta and salads, sardines are about the most convenient way there is to eat oily fish.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Fish, sardine, Atlantic, canned in oil, drained solids with bone?

There are 208 calories in 100 g of Fish, sardine, Atlantic, canned in oil, drained solids with bone, or about 25 calories in 1 small (2-2/3" x 1/2" x 1/4") (12 g).

How much protein is in Fish, sardine, Atlantic, canned in oil, drained solids with bone?

Fish, sardine, Atlantic, canned in oil, drained solids with bone contains 24.6 g of protein per 100 g.

How many carbs are in Fish, sardine, Atlantic, canned in oil, drained solids with bone?

Fish, sardine, Atlantic, canned in oil, drained solids with bone has 0.0 g of carbohydrates per 100 g.

How much fat is in Fish, sardine, Atlantic, canned in oil, drained solids with bone?

Fish, sardine, Atlantic, canned in oil, drained solids with bone provides 11.5 g of total fat per 100 g.

What is Fish, sardine, Atlantic, canned in oil, drained solids with bone a good source of?

Fish, sardine, Atlantic, canned in oil, drained solids with bone is an excellent source of Vitamin B12 (373% DV), Selenium (96% DV), Protein (49% DV), Phosphorus (39% DV), Niacin (B3) (33% DV) and Calcium (29% DV) and a good source of Riboflavin (B2), Iron, Vitamin E, Choline, Pantothenic Acid (B5) and Zinc (per 100 g). Daily Values are based on a 2,000-calorie diet.