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🐟

●Low GI

⚡High Potassium

💪High Protein

Sardine (Cooked) Calories

Rich in omega-3, high protein, excellent B12 source

CALORIES

185kcal

0low

POTASSIUM

397mg

FIBER

Sardine (Cooked) Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

· 0%

Protein

24.6g

· 53%

Fat

9.8g

· 47%

Fiber

Sardine (Cooked) Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

5.7mg · 36% DV

Vitamin D

4.8µg · 24% DV

0.23mg · 18% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

490mg · 70% DV

Calcium

382mg · 38% DV

Iodine

35µg · 23% DV

Sardine (Cooked) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

Is Sardine (Cooked) Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Sardine (Cooked) Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Sardine (Cooked) Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Sardine (Cooked) Fat Profile

SATURATED

2.7g

MONOUNSATURATED

3.6g

POLYUNSATURATED

2.1g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Foods Similar to Sardine (Cooked)

🐟

Air-fried salmon

208 kcal

🐟

Tuna, water-packed, drained

116 kcal

🐟

Canned tuna in water

96 kcal

🥗🐟

Salmon salad

120 kcal

🐟

Canned tuna (drained)

116 kcal

🐟

Light tuna

116 kcal

🐟

Tuna in oil, drained

198 kcal

🍢

Salmon Skewer

180 kcal

Sardine (Cooked) — Frequently Asked Questions

How many calories and how much protein are in cooked sardines?

Cooked sardines provide 185 calories and 24.6 g of protein per 100 g. They also contain 0 g carbs, making them a high-protein seafood option.

Are cooked sardines keto-friendly, and what is their glycemic index?

Yes, cooked sardines are compatible with keto diets. They have 0 g carbs per 100 g and a glycemic index of 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.