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Sardines (air-fried) Calories
Rich in omega-3, high protein, low carb
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardines (air-fried) (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 8.7 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines (air-fried) Nutrition Facts
Selected: 1 piece (medium) · 90 g
167
KCAL / 90G
Carbs
0g
· 0% DV
Protein
22.1g
· 44% DV
Fat
8.7g
· 11% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 53% · Fat 47%
Sardines (air-fried) nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 8.7 g | 11% |
| Saturated fat | 2.07 g | 10% |
| Trans fat | 0 g | |
| Sodium | 276 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.1 g | 44% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Sardines (air-fried)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 167 kcal |
| 1 piece (small) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 1 piece (large) | 120 g | 222 kcal |
| 1 can (whole) | 120 g | 222 kcal |
| 1 serving (large) | 150 g | 278 kcal |
| 1 pack (whole) | 200 g | 370 kcal |
| 3 piece (medium) | 270 g | 500 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Sardines (air-fried)
How do you cook sardines in an air fryer?
To cook sardines in an air fryer, clean and pat them dry, season lightly, and arrange them in a single layer. Cook until the flesh is opaque and flakes easily; avoid crowding the basket so the fish browns evenly.
Do you eat the bones in air-fried sardines?
Yes, the fine bones in small, well-cooked sardines are generally edible, especially when they turn crisp. Remove any large or still-hard bones, and check carefully before serving sardines to children.
Do sardines need to be gutted before air frying?
Yes, gutting sardines before air frying is recommended. Remove the entrails and gills, rinse the fish briefly, then dry it thoroughly; excess moisture can stop the skin from browning and crisping properly.
How do you get air-fried sardines crispy?
For crisp air-fried sardines, dry the fish well, use only a light coating of oil, and leave space between pieces. A crowded basket traps steam, so cook in batches if needed and turn the sardines if they brown unevenly.
Can you air-fry frozen sardines?
Yes, you can air-fry frozen sardines, but thawing them in the refrigerator first usually gives a more even result. Drain and pat them dry before cooking, and make sure the thickest part is fully cooked before serving.
How do you stop air-fried sardines from smelling?
To limit the smell from air-fried sardines, use well-cleaned, fresh fish and cook in a ventilated kitchen. Wash the basket and removable parts soon after cooking; fish residue left sitting can make the odor linger.
What should you serve with air-fried sardines?
Air-fried sardines pair well with a crisp salad, lemon, and roasted vegetables. Crusty bread or potatoes make the meal more filling, while a sharp dressing or pickled vegetables balance the fish’s rich flavor.
Can you eat leftover air-fried sardines the next day?
Yes, leftover air-fried sardines can be eaten the next day if refrigerated promptly in a covered container. Reheat them until hot throughout, preferably in the air fryer for a crisper texture, and avoid reheating the same portion repeatedly.
Are air-fried sardines healthy?
Yes, air-fried sardines can be a nutritious meal, providing protein and omega-3 fats. Air frying lets you prepare them with little added oil; serve them with vegetables or salad for a balanced plate.
Should you remove the skin from air-fried sardines?
No, you usually do not need to remove the skin from air-fried sardines. It is edible and can become pleasantly crisp, but you can peel it away easily after cooking if you dislike its texture.
Sardines (air-fried) Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
4.95mg · 31% DV
Vitamin D
6.12µg · 31% DV
B2
0.21mg · 16% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
441mg · 63% DV
Calcium
344mg · 34% DV
Iodine
32µg · 21% DV
Sodium
276mg · 12% DV
Potassium ⭐
357mg · 11% DV
Sardines (air-fried) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines (air-fried)
To burn the 167 calories in 1 piece (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sardines (air-fried)?
Sardines (air-fried) are small, naturally oily fish cooked in an air fryer, a convenient take on the sardine dishes familiar around the Mediterranean. Their flavour is savoury and distinctive; air-frying can lightly brown the outside while keeping the flesh tender, without needing much added oil.
In Mediterranean homes, sardines are often served with lemon, salad and bread, or alongside vegetables as a simple main meal. They also work well as part of a shared spread. They provide plenty of protein and omega-3 fats, with no carbohydrates. Pair them with fresh vegetables for a balanced plate, or add a squeeze of lemon and herbs to brighten their rich flavour.
How Nutritious Is Sardines (air-fried)?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sardines (air-fried) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Sardines (air-fried) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines (air-fried) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sardines (air-fried) Fat Profile
SATURATED
2.07g
MONOUNSATURATED
3.15g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.