🧪 Nutrition Facts
- Calories 189.0
- Total Fat 11.0 g
- Saturated Fat 2.7 g
- Cholesterol 54.9 mg
- Sodium 360.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 0.0 g
- Dietary Fiber 0.0 g
- Sugars 0.0 g
- Protein 22.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 399.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 2.7 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 189.0 calories per serving (1 Serving (90.0g)), Portuguese Sardines in Olive Oil is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (11.0g, 52.9% of calories), including 2.7g of saturated fat. With 22.0g of protein per serving (44% DV), it's an excellent source of protein for muscle maintenance and recovery.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Portuguese Sardines (sardina Pilchardus), Olive Oil, Sea Salt.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Portuguese Sardines in Olive Oil. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Portuguese Sardines in Olive Oil — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Portuguese Sardines in Olive Oil contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 189.0 kcal | 9.4% |
| Total Fat | 11.0 g | 14% |
| Saturated Fat | 2.7 g | 13% |
| Cholesterol | 54.9 mg | 18% |
| Sodium | 360.0 mg | 16% |
| Protein | 22.0 g | 44% ✅ |
| Calcium | 399.6 mg | 31% ✅ |
| Iron | 2.7 mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Portuguese Sardines in Olive Oil accounts for 9.4% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 52.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 189.0 calories in Portuguese Sardines in Olive Oil? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 14.3 min |
| Walking: 17 minutes per mile | 32.6 min |
| Cycling (Low Intensity) | 20.7 min |
| HIIT | 17.5 min |
| Walking: 24 minutes per mile | 46.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Portuguese Sardines in Olive Oil
Is Portuguese Sardines in Olive Oil good for weight loss?
These sardines can work well for weight loss since they're high in protein at 22g per serving, which helps keep you full longer. At 189 calories per 90g, they're relatively calorie-dense due to the olive oil, so portion control matters. The zero carbs and satisfying protein content make them a solid choice for low-carb weight loss approaches.
Is Portuguese Sardines in Olive Oil good for muscle building?
With 22g of protein in a single serving, sardines are excellent for muscle repair and growth. The omega-3 fatty acids from both the fish and olive oil support recovery and reduce inflammation after workouts. This makes them a practical, nutrient-dense option for anyone building muscle.
Is Portuguese Sardines in Olive Oil a good snack for kids?
While nutritious, canned sardines can be an acquired taste for kids due to their strong flavor and the presence of small bones. They work better for older children or adventurous eaters rather than picky younger ones. If introducing them, mixing into pasta or spreading on crackers might make them more appealing.
What vitamins or minerals stand out in Portuguese Sardines in Olive Oil?
Iron stands out at 2.7mg per serving, which is meaningful for oxygen transport and energy. Sardines are also known for their vitamin D and selenium content, though not listed separately here—the omega-3 fatty acids from the fish and olive oil provide additional heart and brain health benefits.
What diets does Portuguese Sardines in Olive Oil suit?
These sardines suit keto, paleo, Mediterranean, and low-carb diets perfectly given their zero carbs and healthy fat profile. They're also appropriate for high-protein and pescatarian approaches. The minimal ingredients and natural omega-3 content align well with whole-food focused eating patterns.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
