How much potassium is in sardines?
Sardines has 365 mg of potassium per 1 can drained (3.75 oz, 92 g) — about 8% of the 4,700 mg Daily Value. That's 397 mg per 100 g, roughly 0.9× a medium banana (~422 mg).
USDA FoodData Central · canned in oil, drained · FDC 175139
Potassium by portion
| Portion | Potassium | % DV | Sodium | Calories |
|---|---|---|---|---|
| 1 can drained (3.75 oz, 92 g) | 365 mg | 8% | 282 mg | 191 |
| 100 g | 397 mg | 8% | 307 mg | 208 |
| 1 oz (28 g) | 113 mg | 2% | 87 mg | 59 |
% DV against the FDA Daily Value of 4,700 mg of potassium. Whole foods are naturally potassium-rich and low in sodium — the ratio heart guidelines (like DASH) favor. Values from USDA per-100 g data (FDC 175139, SR Legacy). canned in oil, drained.
Sardines are one of the rare proteins that double as a real potassium source. One drained can (3.75 oz, 92 g) carries about 365 mg of potassium, which is 397 mg per 100 g and roughly 8% of the 4,700 mg Daily Value — about 0.9× the potassium of a medium banana (~422 mg) from a single small tin. That alone would make sardines worth noting, but potassium is only one line in an unusually deep nutrient profile, and the combination is what makes this little fish a standout.
Why potassium from a protein matters
Potassium is the blood-pressure mineral. It works against sodium to help the kidneys clear excess salt and relax blood-vessel walls, which is why potassium-rich, lower-sodium patterns like DASH are associated with healthier blood pressure — and why most people, who land well under 4,700 mg, are told to get more. Lean white proteins like chicken breast give you protein with relatively little potassium; a can of sardines gives you a meaningful dose of both at once. The one caveat is the other half of that ratio: canned sardines run salty (about 307 mg of sodium per 100 g), so a no-salt-added or water-packed tin keeps the favorable potassium-to-sodium balance that heart guidelines care about — same potassium, far less sodium working against it.
A potassium and omega-3 powerhouse in one tin
What truly sets sardines apart is everything riding alongside the potassium. The same can that delivers ~365 mg of potassium also carries about 22.6 g of complete protein, a real dose of omega-3 fats (EPA and DHA) that lean proteins simply don’t offer, calcium (about 382 mg per 100 g, because the soft bones are edible), and vitamin D and B12. Set sardines against the canned-fish aisle and the gap is clear: canned tuna carries only about 201 mg of potassium per 3 oz and none of the omega-3 payload. As a tiny fish low on the food chain, sardines are also low in mercury, so they’re one you can eat often. Build a meal around a tin and you’re covering protein, nudging potassium up near a banana’s worth, and getting healthy fats and minerals most proteins make you source separately. One non-medical note: people with kidney disease are sometimes advised to limit potassium, so this is reference data, not medical advice. For the full protein story, see protein in sardines.
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Labelgrade 83/100 · 18 g protein
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Frequently Asked Questions
How much potassium is in a can of sardines?
About 365 mg of potassium in one drained can (3.75 oz, 92 g), which is 397 mg per 100 g (USDA FDC 175139). That's roughly 8% of the Daily Value from a single small tin — and it arrives alongside complete protein, omega-3 fats, and calcium that most proteins don't carry.
What percent of the daily value for potassium is in sardines?
About 8% of the 4,700 mg FDA Daily Value from one drained can (~365 mg). That's a strong contribution for a protein food — most of your potassium still comes from produce, but sardines add a genuinely meaningful amount that lean white proteins largely don't.
How does sardines' potassium compare to a banana?
One drained can of sardines has about 365 mg of potassium, roughly 0.9× a medium banana's 422 mg — so a single tin nearly matches the fruit people reach for first. And the sardines deliver it with 22.6 g of complete protein and omega-3 fats, which a banana can't.
Do sardines have more potassium than canned tuna?
Yes, noticeably more. A can of sardines carries about 365 mg of potassium versus roughly 201 mg in a 3 oz serving of canned tuna. Sardines edge out most other canned fish on potassium and bring far more omega-3 and calcium, which is what sets them apart in the canned-fish aisle (USDA FDC 175139 for sardines).
Why does potassium matter, and are sardines a good source?
Potassium helps regulate blood pressure by counterbalancing sodium and relaxing blood vessel walls, and supports fluid balance, nerve signaling, and muscle function. Most people fall short of the 4,700 mg target. Sardines help meaningfully — about 365 mg per can — though they run salty (around 307 mg of sodium per 100 g), so a no-salt-added or water-packed tin keeps the potassium-to-sodium balance more favorable (USDA FDC 175139). This is general nutrition information, not medical advice.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 175139 (Fish, sardine, Atlantic, canned in oil, drained solids with bone; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). High-potassium diets aren't for everyone — people with kidney disease are often told to limit it; this is reference data, not medical advice. See our methodology.