Macro Breakdown
Glycemic Impact
| Glycemic Index | 0 (Low) |
| Glycemic Load | 0 |
| Insulin Index | 30 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 208.0 kcal | 10% DV |
| Protein | 24.6 g | 49% DV |
| Total Fat | 11.5 g | 15% DV |
| Saturated Fat | 1.5 g | 8% DV |
| Calcium | 382.0 mg | 29% DV |
| Iron | 2.9 mg | 16% DV |
| Magnesium | 39.0 mg | 9% DV |
| Phosphorus | 490.0 mg | 39% DV |
| Potassium | 397.0 mg | 8% DV |
| Zinc | 1.3 mg | 12% DV |
| Vitamin B12 | 8.9 µg | 371% DV |
| Vitamin E | 2.0 mg | 13% DV |
| Vitamin D | 4.8 µg | 24% DV |
| Selenium | 52.7 µg | 96% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.276g |
| Threonine | 1.079g |
| Isoleucine | 1.134g |
| Leucine | 1.999g |
| Lysine | 2.260g |
| Methionine | 0.728g |
| Phenylalanine | 0.960g |
| Valine | 1.268g |
| Arginine | 1.472g |
| Histidine | 0.724g |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated | 1.500g |
| monounsaturated | 3.900g |
| polyunsaturated | 5.200g |
| omega 3 | 2.200g |
Compare Sardines (Canned) With...
Health Condition Relevance
Athletic Performance
protein, iron, vitamin b12. Protein for MPS. Iron for O2 transport. B12 for RBC production. Nitrates→NO→vasodilation. Electrolyt.
Testosterone Low
zinc, magnesium, vitamin d. Zinc for 5α-reductase and aromatase inhibition. Mg reduces SHBG. D3 activates Leydig cells. Boron si.
Hypothyroid
selenium, zinc, iron. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.
Hormonal & Metabolic Impact
Cofactor for 5α-reductase (T→DHT). Required for androgen receptor function. Inhibits aromatase (T→estradiol).
Reduces SHBG → more free T. Lowers cortisol by suppressing ACTH. Required for vitamin D activation (which also supports T).
Leydig cells have VDR (vitamin D receptor). Vitamin D increases LH sensitivity → more T production. Also modulates aromatase.
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.