How Many Calories in Sardines? Nutrition Facts & Macros
One can of sardines (92g) has 191 calories
Protein 22.7g · Carbs 0g · Fat 10.5g
Sardines are one of the most nutrient-dense fish you can eat — packed with high-quality protein, omega-3 fatty acids, and an exceptionally high calcium content (382 mg per 100 g, since you eat the soft bones). Canned in oil and drained, they deliver 208 calories per 100 g with 24.62 g of protein and 11.45 g of fat, making them an excellent source of both protein and healthy fats. Whether on toast, in salads, or straight from the can, sardines are a convenient, affordable superfood. Canned sardines are about 60% water by weight.
870 kJ · per 100g · Water: 59.61 g
Calorie Calculator: Sardines (Canned in Oil)
92 g Sardines (Canned in Oil) contains 191 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 can (92g) | 191 kcal | 22.7g | 0g | 10.5g |
| 1 sardine (24g) | 50 kcal | 5.9g | 0g | 2.7g |
| 1 small sardine (12g) | 25 kcal | 3g | 0g | 1.4g |
| 1 cup drained (149g) | 310 kcal | 36.7g | 0g | 17.1g |
| 100 grams | 208 kcal | 24.6g | 0g | 11.5g |
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Sardines (Canned in Oil) — Nutrition Facts
| Sardines (Canned in Oil) | per 100g |
|---|---|
| Calories | 208 kcal |
| Protein | 24.62 g |
| Fat | 11.45 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 307 mg |
| Potassium | 397 mg |
| Magnesium | 39 mg |
| Phosphorus | 490 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.167 mg |
| Folate | 0 mcg |
| Manganese | 0 mg |
| Water | 59.61 g |
Source: USDA FoodData Central (FDC ID: 175139) · Data verified April 2026
Variations
Sardines in oil (drained)
208 calories per 100g. The base variety — 24.62g protein, 11.45g fat, 0g carbs. Canned in oil and drained retains more omega-3s and provides a richer flavour. The most common form sold worldwide. About 60% water content.
Sardines in water (drained)
~127 calories per 100g. Significantly lower in calories and fat (~5g) than oil-packed, while maintaining high protein (~21g). A leaner option for calorie-conscious diets. Same high calcium content (382 mg) since bones are present.
Sardines in tomato sauce
~185 calories per 100g. Slightly fewer calories than oil-packed due to tomato sauce replacing some oil. Small amount of carbs (~4g) from the tomato sauce. Protein remains high (~21g). A flavourful alternative with added lycopene from tomatoes.
Fresh sardines (raw)
~154 calories per 100g. Lower in calories than canned due to no added oil. Protein ~19.8g, fat ~8.4g per 100g. Higher water content (~68%) than canned. Available fresh at fishmongers, ideal for grilling or baking. Nutritionally excellent but less convenient than canned.
Dietary Perspectives
For Weight Loss
Sardines are an excellent weight-loss food with 208 kcal per 100 g and 24.62 g of protein — one of the highest protein-to-calorie ratios among affordable fish. One can (92 g, ~191 kcal) delivers nearly 23 g of protein, promoting strong satiety for under 200 calories. Zero carbohydrates and rich omega-3 content support healthy fat loss. The exceptionally high calcium (382 mg per 100 g, 38% DV) also supports metabolism, as calcium plays a role in fat oxidation.
For Keto
Sardines are a top-tier keto food — 0 g net carbs with 24.62 g protein and 11.45 g fat per 100 g. Unlike ultra-lean fish that need added fat, sardines naturally deliver a favourable protein-to-fat ratio for keto. One can (92 g) provides ~10.5 g fat and 22.7 g protein with zero carbs. Rich in omega-3 fatty acids (5.1 g polyunsaturated fat per 100 g), which support anti-inflammatory benefits on keto. The high calcium (382 mg, 38% DV) is a bonus, as keto dieters often fall short on calcium from avoiding dairy-heavy foods.
Frequently Asked Questions
How many calories are in sardines?
One standard can of sardines (92 g, drained) contains approximately 191 calories. Per 100 g, canned sardines in oil (drained) have 208 calories. Most calories come from protein (24.62 g per 100 g) and fat (11.45 g), with zero carbohydrates. A single sardine (~24 g) has about 50 calories.
How much protein is in sardines?
Canned sardines contain 24.62 g of protein per 100 g — an excellent protein-to-weight ratio. One can (92 g) provides about 22.7 g of complete protein with all essential amino acids. This makes sardines comparable to chicken breast in protein density, while also delivering omega-3 fatty acids and calcium that chicken lacks.
Sardines vs salmon — what's the nutritional difference?
Per 100 g: sardines (canned, drained) have 208 kcal with 24.62 g protein and 11.45 g fat, while raw salmon has 142 kcal with 19.84 g protein and 6.34 g fat. Sardines have more protein and calories per serving. Both are rich in omega-3s. Sardines have a major calcium advantage (382 mg vs ~12 mg in salmon) because you eat the bones. Sardines are also lower in mercury and more sustainable.
Are sardines good for weight loss?
Sardines are excellent for weight loss. At 208 kcal per 100 g with 24.62 g of protein, they have a strong protein-to-calorie ratio that promotes satiety. One can (92 g, ~191 kcal) delivers nearly 23 g of protein — very filling for under 200 calories. Zero carbohydrates and healthy omega-3 fats make sardines ideal for low-carb and calorie-controlled diets.
How much calcium is in sardines?
Canned sardines with bones contain 382 mg of calcium per 100 g — that is 38% of the daily value in just 100 g. One can (92 g) provides about 351 mg of calcium. This makes sardines one of the best non-dairy calcium sources, comparable to a glass of milk. The bones become soft during canning and are fully edible.
Are sardines good for keto?
Sardines are perfectly keto-friendly — 0 g net carbs with 24.62 g protein and 11.45 g fat per 100 g. Unlike lean fish like cod, sardines already provide a good amount of fat, making them naturally suited for keto without needing to add extra fat. One can (92 g) delivers ~10.5 g of fat and nearly 23 g of protein with zero carbs.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Tuna (Canned in Water) | 116 | 25.51g | 0g | 0.82g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
per 100g
Per 100 g, canned sardines have 208 kcal with 24.62 g protein and 11.45 g fat — more calorie-dense than raw salmon (142 kcal) or tuna (116 kcal), but with far more calcium (382 mg) and omega-3s. One of the most nutrient-dense affordable fish available.
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