Nutrients in Sardines (canned, with bones)
In one serving: 1 can (90 g drained)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B12 (cobalamin) | 8.2 mcg | 342% | 342% |
| Selenium | 48 mcg NIH | 87% | 87% |
| Calcium | 350 mg NIH | 35% | 35% |
| Vitamin B3 (niacin) | 4.8 mg NE | 34% | 30% |
| Vitamin D | 4.4 mcg NIH | 29% | 29% |
| Copper | 170 mcg | 19% | 19% |
| Choline | 69 mg | 16% | 13% |
| Iron | 2.7 mg NIH | 15% | 34% |
| Zinc | 1.2 mg NIH | 15% | 11% |
| Magnesium | 36 mg | 12% | 9% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Sardines with whole-wheat bread and tomato-parsley salad
- Sardines on whole-wheat bread with a kiwi
- Sardines on whole-wheat toast with tomato
- Sardine sandwich with tomato, an apple and yogurt
- Sardines with maize porridge and greens
- Sardines with tomato sauce and maize porridge
- Sardine and tomato stew with bread
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)