Canned Sardine Nutrition Facts for a Drained Lunch Portion

Canned sardines can be a practical lunch ingredient, but the packing medium and drained portion are important parts of the nutrition description. This card uses Atlantic sardines canned in oil, measured as drained solids with the edible bones included. The portion is 100 grams of the food described in that entry. It is not the weight of an unopened can or a complete lunch. The reference portion provides approximately 208 calories, 24.6 grams of protein, and 11.4 grams of total fat, according to USDA FoodData Central. All figures come from the same sardine record and serving basis. Protein and fat are rounded to one decimal place. The values are generic estimates, and the label on a specific canned product may differ because of its formulation or preparation. Drained solids means the reference is not based on consuming all the loose packing oil. It also does not mean that the food contains no fat. The sardines and the oil remaining with the drained product contribute to its composition. If you add packing oil to a salad or dressing, that amount belongs in the meal calculation separately rather than being ignored. Can sizes and drained yields vary. Read the serving information on the product you bought instead of assuming that one can equals the portion on this card. Weigh the edible drained food when you need a consistent quantity. The metal container and any discarded material are outside the serving. The inclusion of edible bones is part of this particular food entry, so a different boneless product needs matching information. Sardines canned in water, tomato sauce, or another preparation are not the same reference. Seasoned products may also have different ingredients. A manufacturer's label is the more specific source for a branded item, while this generic card helps explain the relationship between product type and serving size. Selected protein and fat facts do not represent every nutrient in the food. For lunch, sardines might be served with bread, a grain salad, vegetables, or beans. Those are flexible pairing suggestions, not a recipe with a calculated total. Record the quantities of each component if you want nutrition for the complete meal. Dressing, spreads, crackers, and other additions can make the final plate quite different from the sardine-only portion. If dividing a can or a larger prepared mixture among people, measure the amounts actually served. An equal-looking spoonful of a mixed salad may not contain an equal amount of fish. Keeping the fish portion clear before combining ingredients can make a repeated lunch easier to plan and describe. The practical takeaway is to match the packing medium, use the drained edible weight, and count the rest of lunch separately. The protein figure is useful food information, not a personal intake target or a promise of a particular health or weight outcome. Source: USDA FoodData Central, fish, sardine, Atlantic, canned in oil, drained solids with bone, FDC 175139. https://fdc.nal.usda.gov/food-details/175139/nutrients #SardineNutrition #HighProteinLunch #DrainedWeight #NutritionFacts