Broccoli contains almost as much calcium as whole milk.
NutriVals is a free database of Nutrition Facts.



Sardines is a food in the "Seafood" category and it is high in proteins. It is a food with a moderate energy density: 100g provide about 10% of the recommended daily energy intake. Sardines as a high content of cholesterol, which is why its daily consumption should be limited. Sardines is rich in minerals and vitamins. The most present mineral is Phosphorus (P) and in 100g it contains enough Selenium (Se) to provide 95% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Cobalamine (B12) to provide 372% of the daily requirement.

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

Energy 208 kcal
870 kJ
Water 59.6 g
60 ml
Protein 24.6 g 49%
Fat 11.4 g 15%
Saturated 2 1.53 g (of recommended max) 8%
Monounsatured 3.87 g 10%
Polyunsatured 5.15 g 26%
Cholesterol 1 142 mg (of recommended max) 57%

1 A maximum of 250mg of cholesterol per day is recommended

2 A maximum of 20g of saturated fat per day is recommended


Calcium (Ca) 382 mg 29%
Iron (Fe) 3 mg 17%
Magnesium (Mg) 39 mg 9%
Phosphorus (P) 490 mg 39%
Potassium (K) 397 mg 8%
Sodium (Na) 307 mg 13%
Zinc (Zn) 1.31 mg 12%
Copper (Cu) 0.186 mg 21%
Selenium (Se) 0.0527 mg 96%


Thiamin (B1) 0.08 mg 7%
Riboflavin (B2) 0.227 mg 17%
Niacin (B3) 5.24 mg 33%
Pyridoxine (B6) 0.167 mg 10%
Folate (B9) 0.01 mg 3%
Cobalamine (B12) 0.00894 mg 373%
Vitamin A 0.032 mg 4%
Vitamin K 0.0026 mg 2%
Vitamin E 2.04 mg 14%
Vitamin D 0.0048 mg 24%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Sardines is high in proteins.

Carbohydrates: 0%
Fats: 31.7%
Proteins: 68.3%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Phosphorus (P). Phosphorus (P) is labeled as macromineral because the body needs it in high amount. Phosphorus (P) helps the body keep healthy bones and teeth, and maintain acid-base balance.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

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Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine