Sardines in oil, drained
BLS 4.0 food: Sardine in oil, canned, drained (Sardine in Öl, Konserve, abgetropft), code T105702 · cross-reference USDA FDC #175139
Per portion (90 g)
200 kcalenergy
21.7 gprotein
0 gfibre
12.5 gfat
0 gcarbohydrate
2196 mgEPA + DHA
Verified benefits — authorised EU health claims
Sardines in oil, drained meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 43 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 43 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 43 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionEPA and DHA contribute to the normal function of the heart.
✓ 2440 mg EPA+DHA per 100 g; condition for "source of omega-3": at least 40 mg EPA+DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of EPA and DHA per day.
EUR-LexEU CommissionNIH ODSDHA contributes to maintenance of normal brain function.
✓ 1240 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionDHA contributes to the maintenance of normal vision.
✓ 1240 mg DHA per 100 g; condition: at least 40 mg DHA per 100 g and per 100 kcal. Beneficial effect obtained with 250 mg of DHA per day.
EUR-LexEU CommissionShow 41 more authorised claims
Replacing saturated fats in the diet with unsaturated fats contributes to the maintenance of normal blood cholesterol levels.
✓ 80 % of fatty acids are unsaturated and they provide 38 % of energy; condition for "high unsaturated fat": at least 70 % and more than 20 %.
EUR-LexEU CommissionVitamin D contributes to normal absorption/utilisation of calcium and phosphorus.
✓ 1.9 µg per 100 g = 37 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal bones.
✓ 1.9 µg per 100 g = 37 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal muscle function.
✓ 1.9 µg per 100 g = 37 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the maintenance of normal teeth.
✓ 1.9 µg per 100 g = 37 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin D contributes to the normal function of the immune system.
✓ 1.9 µg per 100 g = 37 % of the EU NRV (5 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin E contributes to the protection of cells from oxidative stress.
✓ 6.9 mg per 100 g = 57 % of the EU NRV (12 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to normal energy-yielding metabolism.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal red blood cells.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal skin.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the maintenance of normal vision.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the normal metabolism of iron.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSRiboflavin contributes to the reduction of tiredness and fatigue.
✓ 0.3 mg per 100 g = 21 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal energy-yielding metabolism.
✓ 10 mg per 100 g = 62 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 10 mg per 100 g = 62 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 10 mg per 100 g = 62 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 10 mg per 100 g = 62 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.22 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.22 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.22 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.22 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.22 mg per 100 g = 16 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to normal psychological function.
✓ 9 µg per 100 g = 18 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal hair.
✓ 9 µg per 100 g = 18 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSBiotin contributes to the maintenance of normal skin.
✓ 9 µg per 100 g = 18 % of the EU NRV (50 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to the maintenance of normal blood pressure.
✓ 388 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPotassium contributes to normal muscle function.
✓ 388 mg per 100 g = 19 % of the EU NRV (2000 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 430 mg per 100 g = 61 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal cognitive function.
✓ 2.7 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal formation of red blood cells and haemoglobin.
✓ 2.7 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to normal oxygen transport in the body.
✓ 2.7 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the normal function of the immune system.
✓ 2.7 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIron contributes to the reduction of tiredness and fatigue.
✓ 2.7 mg per 100 g = 19 % of the EU NRV (14 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 52.7 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 52.7 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 52.7 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 52.7 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 52.7 µg per 100 g = 96 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to normal cognitive function.
✓ 96 µg per 100 g = 64 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the normal production of thyroid hormones and normal thyroid function.
✓ 96 µg per 100 g = 64 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSIodine contributes to the maintenance of normal skin.
✓ 96 µg per 100 g = 64 % of the EU NRV (150 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSGoals this food supports
⚖️ Lose weight💪 Build & keep muscle🫀 Improve cholesterol🩺 Healthy blood pressure❤️ Heart health🩸 Blood flow & blood vessels💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 90 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 222 kcal | 200 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 24.1 g | 21.7 g | BLS PROT625 · Other nutrient databasereferenceConverted value from: Kirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Fat | 13.9 g | 12.5 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 0 g | 0 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0 g | 0 g | BLS SUGAR · Calculated by formula | |
| starch | 0 g | 0 g | BLS STARCH · Recipe calculation | |
| Dietary fibre | 0 g | 0 g | BLS FIBT · Recipe calculation | |
| fibreSoluble | 0 g | 0 g | BLS FIBSOL · Recipe calculation | |
| Water | 55.6 g | 50 g | BLS WATER · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Salt | 0.92 g | 0.82 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 90 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 2.4 g | 2.2 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 6.2 g | 5.6 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 3.3 g | 2.9 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 2.8 g | 2.5 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.15 g | 0.14 g | BLS F18:3CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| EPA | 1200 mg | 1080 mg | BLS F20:5CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| DHA | 1240 mg | 1116 mg | BLS F22:6CN3 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| EPA + DHA (long-chain omega-3) | 2440 mg | 2196 mg | BLS | |
| omega6 | 0.44 g | 0.39 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.3 g | 0.27 g | BLS F18:2CN6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Oleic acid | 2.7 g | 2.4 g | BLS F18:1CN9 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Cholesterol | 140 mg | 126 mg | BLS CHORL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Vitamins
| Nutrient | per 100 g | per 90 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 50 µg | 45 µg | 6 % | BLS VITAA · Calculated by formula |
| Vitamin D | 1.9 µg | 1.7 µg | 37 % | BLS VITD · Calculated by formula |
| Vitamin E | 6.9 mg | 6.2 mg | 57 % | BLS VITE · Recipe calculation |
| Vitamin K | 5 µg | 4.5 µg | 7 % | BLS VITK · Calculated by formula |
| Vitamin C | 0 mg | 0 mg | 0 % | BLS VITC · Recipe calculation |
| Thiamin (vitamin B1) | 0.04 mg | 0.04 mg | 4 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.3 mg | 0.27 mg | 21 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 10 mg | 9 mg | 62 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 0.51 mg | 0.46 mg | 9 % | BLS PANTAC · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Vitamin B6 | 0.22 mg | 0.2 mg | 16 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 9 µg | 8.1 µg | 18 % | BLS BIOT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Folate | 7.7 µg | 6.9 µg | 4 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0.16 µg | 0.14 µg | 6 % | BLS VITB12 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Choline | 75 mg | 67.5 mg | USDA FDC 175139 |
Minerals & trace elements
| Nutrient | per 100 g | per 90 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 366 mg | 329 mg | BLS NA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Potassium | 388 mg | 349 mg | 19 % | BLS K · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Calcium | 50 mg | 45 mg | 6 % | BLS CA · Recipe calculation |
| Magnesium | 28 mg | 25.2 mg | 7 % | BLS MG · Recipe calculation |
| Phosphorus | 430 mg | 387 mg | 61 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 2.7 mg | 2.4 mg | 19 % | BLS FE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Zinc | 1.2 mg | 1.1 mg | 12 % | BLS ZN · Recipe calculation |
| Iodine | 96 µg | 86.4 µg | 64 % | BLS ID · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Selenium | 52.7 µg | 47.4 µg | 96 % | USDA FDC 175139 |
| Copper | 0.04 mg | 0.04 mg | 4 % | BLS CU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Manganese | 0.03 mg | 0.03 mg | 2 % | BLS MN · Recipe calculation |
| fluoride | 0.53 mg | 0.48 mg | BLS FD · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Essential amino acids
| Nutrient | per 100 g | per 90 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.53 g | 0.48 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 1.1 g | 1 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 1.9 g | 1.7 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 2.2 g | 2 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.74 g | 0.67 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.89 g | 0.8 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 1.1 g | 1 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.21 g | 0.19 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 1.3 g | 1.2 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Omega 3Fatty Acids — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin D — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin E — fact sheet for health professionals — NIH Office of Dietary Supplements
- Riboflavin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Potassium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iron — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Iodine — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.