Sardines Overview
Sardines are small, oily fish packed with omega-3 fatty acids, protein, calcium, vitamin D, and B vitamins, making them one of the most nutritious and sustainable seafood choices.
Why Sardines Helps With Athletic Performance
Athletic performance depends on proper fueling before, during, and after exercise. The right nutrition optimizes energy availability, delays fatigue, and accelerates recovery—giving you a competitive edge.
Sardines Nutrition Facts
Per 100g (100g (about 4-5 small sardines))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 24.6g | 49% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 11.5g | 15% |
| iron | 2.9mg | 16% |
| magnesium | 39mg | 10% |
| potassium | 397mg | 8% |
| vitaminD | 272IU | 68% |
| calcium | 382mg | 38% |
| vitaminB12 | 8.9µg | 371% |
| vitaminB6 | 0.2mg | 12% |
| vitaminB3 | 5.2mg | 32% |
| selenium | 52.7µg | 96% |
| phosphorus | 490mg | 49% |
Key Nutrients in Sardines for Athletic Performance
Protein
24.6gSupports athletic performance by providing essential protein
Potassium
397mgSupports athletic performance by providing essential potassium
Iron
2.9mgSupports athletic performance by providing essential iron
Best Ways to Eat Sardines for Athletic Performance
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
Pro Tip:
For endurance events over 90 minutes, consume 30-60g carbohydrates per hour during exercise to maintain performance and delay fatigue.
Sardines Health Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
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