Sardine contains 2.9 milligrams of iron per 100 grams. Grams is a measure of weight. To put 100 grams in perspective, consider alternative measures for this food:
- 1 cup equals 149 grams.
- 1 oz equals 28 grams.
In the category of fish and seafood, we included whole food products in the Top 10 list. Foods may be fortified with iron but are not included in this Top 10 list. The food tested for the particular graph below can be described more specifically as:
Sardine, Atlantic, canned in oil, drained solids with bone
Sardines And Iron
Sardines do provide a good bit of iron. Two-thirds of a cup of sardines, about one hundred grams, provides a woman about sixteen percent of her daily iron requirement. Sardines are also a rich source of other minerals and of beneficial Omega 3 fatty acids, making them a great choice in a healthy diet.
The form of iron in sardines is also better absorbed than the iron found in plant-based foods. You may absorb two to three times more of the heme iron in sardines than the non-heme iron in plant based foods, particularly if you are not preparing your non-heme iron foods as we recommend on this website.
Check out the resources on this site to learn about the iron content of your favorite foods either by food group or by using the search function to explore less common foods that you may wish to enjoy along with your sardines. Consider our recommendation for the best iron supplement as well.