Aquatic Foods
Sardine, Indian
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 52% |
| Calories | 120kcal / 2530kcal (4%) |
Macronutrients
Protein | 19.5 g/ 71g (27%) | ||||||
Total Fat | 4.7 g/ 42g (11%) | ||||||
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Total Carbs | 0 g/ 348g (0%) | ||||||
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Vitamins
Vit A | 1.5 mcg RAE/ 700mcg RAE (0.21%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 8 mg NE/ 16mg NE (50%) high |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 121 mg/ 750mg (16%) source |
Phosphorus | 285 mg/ 700mg (40%) high |
Iron | 1.6 mg/ 12mg (13%) |
Sodium | 68 mg/ 1500mg (4%) low |
Allergen Info
Fish
What is this food?
Sardines (Indian-style), a small fish that’s usually cooked or canned and used as a protein source. For 100g, it provides about 120 kcal and 4.7g fat with no carbs and no fiber listed in the data.
Why it matters to health
Sardines are helpful for everyday meals because they give protein to support muscles and keep you full. They also provide healthy fats along with some saturated fat, and they contain cholesterol. The sodium level is 68mg per 100g, which is generally manageable, but it can add up if you eat sardines often or if the product is salted. Since sardines have no fiber and no carbohydrates in this data, pairing them with vegetables and whole grains helps balance your plate for better digestion and steadier energy.
Healthier tips
- Build a balanced plate: add 1–2 cups non-starchy vegetables (e.g., kangkong, pechay, talong, okra) plus 1/2–1 cup rice or root crops depending on your meal size.
- For snacks, keep sardines as part of a meal or pair with fruit or vegetable-based sides rather than relying on sardines alone.
- Watch the type: if it’s canned, choose options that are lower in salt when available, and rinse if the label allows.
- Use portion as your guide: aim for a palm-sized serving of sardines per meal, then add more vegetables for volume and fiber.
Common Filipino dishes
Sardines with rice, Sardines in tomato sauce (guisado), 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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