Roland - Sardines, Skinless & Boneless has a average-calorie, low-carb, average-fat and high-protein content. It is a good source of Calcium and Iron.
It contains a low amount of carbohydrates, making it suitable for some of the low-carb diets. With 23.64 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the average fat content makes it suitable if you're on a low-fat diet plan. A quick glance at the fat profile reveals that it is low in saturated fats and high in trans fats. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It gives a good yield of Iron at 3.64 gms/ serving, and should be included in an Iron rich diet. Iron is essential to help carry oxygen from the lungs to the muscles and other organs, and is especially helpful for pregnant women. It has a high density of Sodium, thus making it unsuitable for a low-sodium diet.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 15, for Roland - Sardines, Skinless & Boneless, and we advise that this food sparingly.
Calories from Protein | 45% | |
Calories from Fat | 55% | |
Calories from Carbs | 0% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 245.5 IU | 4.9% | Top 10% | Very High |
Vitamin C | 2.2 mg | 3.6% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 312.7 mg | 31.3% | Top 30% | High |
Iron | 3.6 mg | 20.2% | Mid 40% | Average |
Potassium | 1349.1 mg | 38.5% | Top 30% | High |
Sodium | 636.4 mg | 26.5% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 0 g | |||
Dietary Fiber | 0 g | |||
Sugars | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 23.6 g | 47.3% | Top 10% | Very High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 12.7 g | 19.6% | Top 30% | High |
Saturated Fat | 0 g | |||
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0 g | |||
Total Trans Fatty Acids | 1.7 g |
Serving size
Amount Per Serving
Calories 120 Calories from Fat 0
% Daily Value *
Total Fat 7 g 10.8%
Saturated Fat 0 g
Trans Fat 0.9 g
Cholesterol 20 mg 6.7%
Sodium 350 mg 14.6%
Total Carbohydrates 0 g
Dietary Fiber 0 g
Sugars 0 g
Protein 13 g 26%
Vitamin A 2.7% Vitamin C 2%
Calcium 17.2% Iron 11.1%
*Based on a 2000 Calorie diet
Per 100g | Calories 200
Protein 23.6 g | Carbs 0 g | Fat 10.9 g
Per 100g | Calories 164
Protein 21.8 g | Carbs 0 g | Fat 9.1 g
Per 100g | Calories 215
Protein 9.1 g | Carbs 3.6 g | Fat 18.2 g
Per 100g | Calories 291
Protein 14.5 g | Carbs 1.82 g | Fat 25.5 g
Per 100g | Calories 200
Protein 23.6 g | Carbs 0 g | Fat 10.9 g
Per 100g | Calories 164
Protein 21.8 g | Carbs 0 g | Fat 9.1 g
Per 100g | Calories 215
Protein 9.1 g | Carbs 3.6 g | Fat 18.2 g
Per 100g | Calories 18
Protein 0 g | Carbs 3.6 g | Fat 0 g