Calories

• One portion of two sardines (0.8 ounce), canned in oil and drained before eating, has 50 calories, of which about 24 calories come from protein and 25 calories from fat. A 3.2-ounce can of sardines, drained, is considered one serving for nutritional labeling purposes and provides 191 calories, of which 91 calories come from protein and 95 calories from fat.
  
  

Fat

• One 3.2-ounce can of sardines contains 10.6 g of fat, of which 1.4 g is saturated. The remainder is a combination of polyunsaturated and monounsaturated fats.
  
  

Protein

• An entire can of sardines contains nearly 23 g of protein. The USDA food labeling guidelines are based upon recommendations for an average adult following a 2,000-calorie-a-day diet. The daily recommended allowance for protein is 10 percent of total calories consumed, or 200 calories a day of protein. One gram of protein equals 4 calories, so to meet that 10 percent goal, the average adult should consume 50 g of protein every day. A serving of sardines provides nearly 20 percent of this daily allowance.
  
  

Cholesterol

• One 3.2-ounce can of drained sardines contains 131 mg of cholesterol and provides 44 percent of the recommended daily intake of cholesterol. For those concerned about cholesterol intake, eating a moderate portion of two sardines provides just 35 mg of cholesterol.
  
  

Vitamins/Minerals

• A can of sardines packed in oil contains 465 mg of sodium, or 19 percent of the recommended daily allowance. Rich in calcium, providing 35 percent of the daily allowance, and a good source of potassium, providing 10 percent of the daily allowance, sardines provide the nutrients that help maintain healthy bones.
  
  

Quick Recipe

• So, you would like to include sardines in a healthy lifestyle but don't know what to do with them? Here is an easy recipe: Take 1 can of sardines, and drain the oil. In a bowl, mash up the sardines, and add 1 tsp. of Dijon mustard, 1/4 tsp. minced garlic (or more to your liking) and one squirt of lemon juice. Mix it up and eat with low-fat Triscuit crackers or toasted whole-wheat bread.