Complete Protein
Contains all 9 essential amino acids. High bioavailability.
Canned Sardine (Atlantic)
Fish, sardine, Atlantic, canned in oil, drained solids with bone
High ProteinLow CarbLow SugarNutrient Dense
🐟
24.6g
Protein per 100g
208
Calories
11.4g
Total Fat
0.0g
Carbs
Quality Score
Protein Energy
High Protein47%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
2.2
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
253
calories
Standard. Eating 253 calories fits well into a normal lunch or dinner.
Health & Recovery Profile
Heart Health
Moderate"Contains moderate saturated fats."
Saturated Fat (Limit)1.528g / 20g*
Cholesterol (Limit)142mg / 300mg*
Healthy Fats (Mono + Poly)9.0g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
307mg
Electrolyte
Potassium
HIGH
397mg
Electrolyte
Magnesium
39mg
Recovery
Iron
2.92mg
Energy
*Electrolytes support hydration and muscle contraction.
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Source: USDA FoodData Central
Verified: 2026-01-05