Aquatic Foods
Sardine, bombon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 114kcal / 2530kcal (4%) |
Macronutrients
Protein | 19.3 g/ 71g (27%) | ||||||
Total Fat | 4.1 g/ 42g (9%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 5.5 mcg RAE/ 700mcg RAE (0.79%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.1 mg/ 1mg (7%) |
Vit B3 | 3.2 mg NE/ 16mg NE (20%) source |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 206 mg/ 750mg (27%) source |
Phosphorus | 448 mg/ 700mg (64%) high |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 65 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Sardine, bombon (canned sardines). It’s a ready-to-eat fish that’s usually packed with oil or sauce and is commonly eaten as a protein-rich ulam.
Why it matters to health
Sardines are a good protein option for your meals and snacks because they help keep you full and support muscle maintenance. They also provide healthy fats along with cholesterol and saturated fat, so it’s best to pair them with plenty of vegetables and to watch how often you rely on canned fish. The sodium is also relatively low compared with many processed foods, but it can still add up—so balance it with fresh, less salty sides (like steamed gulay) and plenty of water.
Healthier tips
- For a 3-meals-a-day pattern, use sardines as your protein for 1 meal, then balance the plate with 1–2 cups of gulay and a sensible rice portion (or swap with brown rice/whole grains).
- If it’s packed in oil, drain the excess oil to reduce total and saturated fat.
- Choose sides that are low-sodium: fresh tomatoes, cucumber, kangkong, or mixed greens.
- For snacks, you can have a small serving (like a few tablespoons) with fruit or veggies instead of eating sardines as a frequent snack.
- Check the label if you’re watching sodium and saturated fat—some variants can be higher.
Common Filipino dishes
Sardines with rice, Sardines with tomato and onions, Sardines omelet, Sardines pasta, Sardines sisig
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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