Sardines, particularly those available at Walmart under the Great Value brand, are a convenient and affordable source of protein and omega-3 fatty acids. However, the calorie count is not a one-size-fits-all number. It is primarily determined by the liquid used for packing, with water, vegetable oil, and mustard sauce being the most common options. By understanding the nutritional differences, you can better align your sardine consumption with your dietary goals.
Calories in Great Value Sardines Packed in Oil
For those seeking a richer flavor and higher caloric intake, sardines packed in oil are the go-to option. The added oil significantly increases both the total fat and the calorie count. For example, a 3.75-ounce can of Great Value Wild Caught Sardines in Oil typically contains around 221 calories for the drained solids. This higher caloric density comes from the extra fat, primarily polyunsaturated and monounsaturated fats from the packing oil. The nutrient profile also includes a good amount of protein, vitamin D, and calcium.
Calories in Great Value Sardines Packed in Water
Sardines packed in water offer a leaner, lower-calorie alternative. A single small sardine (roughly 2-2/3" x 1/2" x 1/4") from a can of Great Value Wild Caught Sardines in Water contains about 25 calories, leading to a much lower overall can total. This is because the water does not add extra calories from fat. This option is ideal for individuals monitoring their total fat or caloric intake. While the calorie count is lower, the sardines still provide a solid dose of protein and essential nutrients like calcium.
Calories in Sardines in Mustard Sauce
Another variant found at Walmart is sardines in mustard sauce, which introduces a different flavor profile and nutritional content. A can of Great Value Sardines in Mustard Sauce provides approximately 140 calories for the drained solids (106g serving). This version contains some carbohydrates and a moderate amount of fat, balancing the caloric load between the oil-packed and water-packed varieties. The mustard sauce contributes additional flavor and a slight bump in sodium compared to other versions.
Why the Variation in Calorie Content? A Closer Look at Macronutrients
The difference in calorie content can be traced back to the macronutrient composition, specifically the fat content. One gram of fat contains 9 calories, whereas one gram of protein or carbohydrates contains only 4 calories. The addition of oil, a high-fat liquid, directly impacts the final calorie count. When sardines are packed in water, the overall fat content is much lower, resulting in fewer calories.
Comparison Table: Walmart Sardines by Type
| Packing Liquid | Approximate Calories per 3.75 oz Can (Drained) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Water | ~100 | 12 | ~1 | 0 |
| Oil (Great Value) | ~221 | 26 | 12 | 0 |
| Mustard Sauce | ~140 | ~17 | ~8 | ~2 |
How to Read Nutritional Labels on Sardines
To accurately determine the calorie content of your Walmart sardines, always check the nutritional label on the specific product you purchase. Keep these tips in mind:
- Check Serving Size: The label specifies the serving size, often as one can or a portion thereof. The calorie count listed corresponds to this serving. For example, some brands, like Season, provide their nutritional info per serving, while others list it per can.
- Drained vs. Undrained: The nutritional information often refers to the "drained solids," meaning the liquid has been removed. If you consume the oil or sauce, you will be adding more calories than listed on the drained solids portion.
- Look for Variances: Not all brands or packing liquids are equal. Walmart carries other brands like Season, which might have different nutritional profiles than the Great Value line.
The Health Benefits Beyond Calories
Regardless of the calorie count, sardines offer a wealth of health benefits. They are a rich source of omega-3 fatty acids, which are crucial for heart and brain health. They are also high in protein, vitamin D, and calcium, especially when the edible bones are included. As a small fish, they also have a lower mercury content compared to larger fish, making them a safer seafood choice for frequent consumption.
Conclusion
In summary, the number of calories in Walmart sardines is not a single figure but depends entirely on the packing liquid. Water-packed varieties are the lowest in calories, ideal for weight management. Oil-packed sardines are higher in calories due to the added fat, while those in sauces fall somewhere in the middle. For the most accurate information, checking the nutrition facts on the specific can you purchase is essential. No matter your choice, sardines remain a nutrient-dense food with significant health benefits. For more information on the benefits of omega-3s, you can refer to authoritative sources such as the American Heart Association (https://www.heart.org/).
