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Baked Boneless Sardines Calories
Rich in omega-3, high protein, boneless, baked
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Boneless Sardines (80 g) has 148 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 19.7 g of protein, 7.7 g of fat and 0 g of fiber. Its 7.1 µg of B12 covers 297% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Baked Boneless Sardines Nutrition Facts
Selected: 1 piece (medium) · 80 g
148
KCAL / 80G
Carbs
0g
· 0% DV
Protein
19.7g
· 39% DV
Fat
7.7g
· 10% 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%
Baked Boneless Sardines nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 148 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.76 g | 9% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.7 g | 39% |
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 Baked Boneless Sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 148 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 serving (large) | 150 g | 278 kcal |
| 2 piece (double) | 160 g | 296 kcal |
| 1 serving (extra large) | 200 g | 370 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Baked Boneless Sardines
How do you make Baked Boneless Sardines?
Baked Boneless Sardines are made by arranging cleaned, deboned sardine fillets in a single layer and baking them until the flesh is opaque and flakes easily. A little olive oil and lemon help keep the fish moist and flavourful.
Can you make Baked Boneless Sardines with canned sardines?
Fresh sardines are the better choice for Baked Boneless Sardines. Canned sardines are already cooked, so baking them again can make them dry and fragile; add canned fish to a dish near the end of cooking instead.
How do you remove the bones for Baked Boneless Sardines?
To prepare Baked Boneless Sardines, remove the head and entrails, open each fish along the backbone, and lift out the backbone and rib bones. Feel along the fillet for small remaining bones before baking.
What seasoning goes well with Baked Boneless Sardines?
Lemon, black pepper, garlic, parsley, and oregano all complement Baked Boneless Sardines. Use the herbs and seasoning lightly so they do not overwhelm the sardines’ rich flavour.
How do you stop Baked Boneless Sardines from sticking to the pan?
Line the pan with baking parchment or lightly oil it before adding Baked Boneless Sardines. Arrange the fillets in one layer and avoid moving them repeatedly while they cook, which can cause delicate fish to break apart.
How can you tell when Baked Boneless Sardines are cooked?
Baked Boneless Sardines are cooked when the flesh turns opaque and separates easily with a fork. Check the thickest part of a fillet; if it still looks translucent, return the fish to the oven and check again shortly.
What should you serve with Baked Boneless Sardines?
Serve Baked Boneless Sardines with a crisp green salad, roasted vegetables, or potatoes. Lemon and fresh herbs brighten the rich fish, while rice or crusty bread makes the meal more substantial.
How should you store leftover Baked Boneless Sardines?
Put leftover Baked Boneless Sardines in a covered container and refrigerate them promptly rather than leaving them out. Eat them soon while their texture is at its best, and discard them if they develop an unusual smell or appearance.
Can you freeze Baked Boneless Sardines?
Yes, Baked Boneless Sardines can be frozen once fully cooled. Pack them airtight to limit freezer burn, then thaw them in the refrigerator; reheating may make the fish somewhat drier than when freshly baked.
Are Baked Boneless Sardines good for you?
Yes, Baked Boneless Sardines provide protein and omega-3 fats, which are part of a nutritious diet. Baking also lets you prepare them without deep-frying; keep added salt and oil modest if you want a lighter meal.
Baked Boneless Sardines Vitamins & Minerals
Vitamins
B12
7.12µg · 297% DV
Vitamin D
5.76µg · 29% DV
B3
4.56mg · 28% DV
B2
0.28mg · 22% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
256mg · 37% DV
Iodine
28µg · 19% DV
Copper
0.16mg · 18% DV
Sodium
280mg · 12% DV
Potassium ⭐
304mg · 9% DV
Baked Boneless Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Boneless Sardines
To burn the 148 calories in 1 piece (medium) (80 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 Baked Boneless Sardines?
Baked boneless sardines are cleaned sardines with the bones removed, then cooked in the oven, often with a little oil and seasoning. Baking is a straightforward way to prepare this small, oily fish in Mediterranean and other coastal kitchens, without the need for a grill or frying pan.
The flesh is tender and savoury, with the rich flavour typical of sardines. Serve them warm with lemon, salad or vegetables, or add them to a simple meal with bread. They provide plenty of protein and omega-3 fats, with 24.6 g of protein per 100 g. For a lighter plate, use oil sparingly and pair them with fresh vegetables.
How Nutritious Is Baked Boneless Sardines?
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 Baked Boneless Sardines 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 Baked Boneless Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Baked Boneless Sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Baked Boneless Sardines Fat Profile
SATURATED
1.76g
MONOUNSATURATED
2.56g
POLYUNSATURATED
2.08g
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.