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🐟

●Low GI

⚡High Potassium

💪High Protein

Cooked Sardines Calories

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

CALORIES

185kcal

0low

POTASSIUM

397mg

FIBER

Cooked Sardines Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

· 0%

Protein

24.6g

· 53%

Fat

9.8g

· 47%

Fiber

Cooked Sardines 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

Cooked Sardines Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

Is Cooked Sardines 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 Cooked Sardines 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 Cooked Sardines Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Cooked Sardines Fat Profile

SATURATED

2.7g

MONOUNSATURATED

3.5g

POLYUNSATURATED

2.5g

⚖️

Omega 6:3 ratio 0.1:1

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

Foods Similar to Cooked Sardines

🐟

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

Cooked Sardines — 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 contain 0 g of carbohydrates.

Are cooked sardines suitable for a keto diet?

Yes. With 0 g of carbohydrates per 100 g and a glycemic index of 0, cooked sardines are compatible with a keto diet. They contain fish and are not suitable for people with fish allergies.

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Nutrition data compiled from USDA FoodData Central and scientific sources.