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 foods in the world — packed with high-quality protein, omega-3 fatty acids (~1.4 g total per 100 g, of which about 1.0 g is EPA+DHA), and an exceptionally high calcium content (382 mg per 100 g from edible 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, with zero carbohydrates. They're also rich in vitamin B12, vitamin D, and selenium, while being low in mercury due to their small size and short food chain. Whether on toast, in salads, or straight from the can, sardines are a convenient, affordable superfood.
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 drained (92 g) | 191 kcal | 22.7g | 0g | 10.5g |
| 1 sardine (12 g) | 25 kcal | 3g | 0g | 1.4g |
| 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 |
| Saturated Fat | 1.528 g |
| Monounsaturated Fat | 3.87 g |
| Polyunsaturated Fat | 5.15 g |
| Cholesterol | 142 mg |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 307 mg |
| Potassium | 397 mg |
| Calcium | 382 mg |
| Magnesium | 39 mg |
| Phosphorus | 490 mg |
| Iron | 2.92 mg |
| Zinc | 1.31 mg |
| Manganese | 0.108 mg |
| Selenium | 52.7 mcg |
| Vitamin A | 32 mcg |
| Vitamin C | 0 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.227 mg |
| Niacin (B3) | 5.25 mg |
| Vitamin B6 | 0.167 mg |
| Folate | 10 mcg |
| Vitamin B12 | 8.94 mcg |
| Vitamin D | 4.8 mcg |
| Vitamin E | 2.04 mg |
| Vitamin K | 2.6 mcg |
| Water | 59.61 g |
Source: USDA FoodData Central (FDC ID: 175139) · Data verified September 2026
Variations
Sardines canned in oil (drained)
208 kcal per 100 g. The default variety — oil-packed, most common worldwide. 24.62 g protein, 11.45 g fat, 0 g carbs. Higher fat and more omega-3 than water-packed. Rich flavour. About 60% water content.
Sardines canned in water (drained)
~185 kcal per 100 g. Water-packed, lower fat than oil-packed. Slightly less omega-3 but fewer calories. Same high calcium content (382 mg) since bones are present. A leaner option for calorie-conscious diets.
Fresh sardines (grilled/baked)
~208 kcal per 100 g. Fresh sardines grilled or baked. Best flavour but less widely available than canned. Nutritionally similar to canned. Higher water content (~68%) when raw. Excellent for grilling, especially Mediterranean-style.
Dietary Perspectives
For Weight Loss
High protein (24.62 g) at 208 kcal per 100 g. A can (92 g) delivers 191 kcal with 22.6 g protein — very satiating for under 200 calories. The omega-3 fatty acids (~1.4 g per 100 g) may reduce inflammation linked to obesity. Zero carbohydrates. Water-packed sardines (~185 kcal) are even leaner. Portable, no cooking needed. The exceptionally high calcium (382 mg per 100 g) also supports metabolism, as calcium plays a role in fat oxidation.
For Athletic Performance
Outstanding for athletes — high protein (24.62 g), omega-3 for recovery and inflammation reduction, calcium (382 mg) for bone strength, vitamin D for muscle function, B12 for energy metabolism. Canned sardines are the ultimate portable high-protein snack. Zero carbs won't spike insulin before training. One can (92 g) delivers 22.6 g protein and 10.5 g fat — a complete recovery food.
For Keto
Perfect keto food — literally zero carbs with 24.62 g protein and 11.45 g fat per 100 g. One can = 0 g carbs. Unlike ultra-lean fish that need added fat, sardines naturally deliver a favourable protein-to-fat ratio for keto. The omega-3 supports the anti-inflammatory profile of keto. The calcium (382 mg from bones) addresses a common keto deficiency. Keep cans stocked for quick keto meals. Mix with mayo and mustard for instant keto sardine salad.
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. A single sardine (~12 g) has about 25 calories. Most calories come from protein (24.62 g per 100 g) and fat (11.45 g), with zero carbohydrates.
Are sardines keto-friendly?
Yes, sardines are a perfect keto food! They have zero carbs with 24.62 g of protein and 11.45 g of fat per 100 g. Unlike lean fish like cod, sardines naturally provide a good amount of healthy fat, making them ideal for keto without adding extra fat. One can (92 g) delivers 0 g carbs, 191 kcal, and 22.6 g protein — one of the best keto protein sources available.
Are sardines good for you?
Sardines are one of the most nutrient-dense foods available. They provide omega-3 fatty acids (~1.4 g per 100 g), calcium (382 mg from edible bones — more than milk!), vitamin B12 (very high), vitamin D, and selenium. They're low in mercury because they're small fish at the bottom of the food chain. Sardines support heart, brain, and bone health.
Sardines vs salmon — what's the nutritional difference?
Per 100 g: sardines (canned, drained) have 208 kcal, 24.62 g protein, 11.45 g fat. Salmon (raw) has 142 kcal, 19.84 g protein, 6.34 g fat. Sardines have significantly more calcium (382 mg vs ~12 mg in salmon) because you eat the bones. Sardines are also much lower in mercury, cheaper, and shelf-stable. Salmon has more omega-3 per serving and is preferred in taste by most. Both are excellent omega-3 sources.
Can you eat sardine bones?
Yes — the bones are soft, edible, and the main reason sardines are so high in calcium (382 mg per 100 g). The canning process softens them completely. Most people don't even notice them. Eating the bones is recommended, as they provide 29% of the daily calcium value per 100 g — comparable to a glass of milk.
How often should I eat sardines?
2–3 times per week provides excellent omega-3 and B12 intake. Because sardines are low in mercury (small fish, short food chain), there's no concern about eating them frequently — unlike tuna or swordfish. One can per sitting is a standard serving. Sardines work well as a quick lunch, snack, or added to salads.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sardines (Canned in Oil) | 208 | 24.62g | 0g | 11.45g |
| Tuna (Canned in Water) | 116 | 25.51g | 0g | 0.82g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Anchovies (Canned in Oil) | 210 | 28.89g | 0g | 9.71g |
| Herring (Pickled) | 262 | 14.19g | 9.64g | 18g |
per 100g
One can of sardines (92 g) has 191 kcal with 22.6 g protein and 10.5 g fat — zero carbs. Per 100 g, sardines have 208 kcal — more than tuna (116 kcal) or salmon (142 kcal), but with far more calcium (382 mg from bones!). One of the most nutrient-dense affordable foods available.
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