1 piece (medium) of Baked Sardines (60 g) has 111 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 13.5 g of protein, 6.3 g of fat and 0 g of fiber. Its 5.3 µg of B12 covers 223% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Baked Sardines Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

· 0% DV

Protein

22.5g

· 45% DV

Fat

10.5g

· 13% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 49% · Fat 51%

Baked Sardines Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

5.7mg · 36% DV

0.4mg · 24% DV

Vitamin D

4.8µg · 24% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

320mg · 46% DV

Calcium

380mg · 38% DV

Iodine

40µg · 27% DV

How Nutritious Is Baked Sardines?

Nutrient density

Very high

85/ 100

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

52/ 100

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.

Baked Sardines Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Sardines

To burn the 185 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked 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 Sardines Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Baked 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 Sardines Fat Profile

SATURATED

2.3g

MONOUNSATURATED

3.8g

POLYUNSATURATED

2.7g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Baked Sardines

🐟vs🐟

Baked Sardines vs Salmon Fillet21 kcal fewer per 100 g

→🐟vs🐟

Baked Sardines vs Canned Tuna69 kcal more per 100 g

→🐟vs🐟

Baked Sardines vs Fish75 kcal more per 100 g

→🐟vs🐟

Baked Sardines vs Tuna53 kcal more per 100 g

→

Foods Similar to Baked Sardines

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Baked Sardines

How many calories are in baked sardines?

Baked sardines contain 185 calories per 100 g. This serving also provides 22.5 g of protein and 10.5 g of fat.

Are baked sardines keto-friendly?

Yes. Baked sardines have 0 g of carbohydrates per 100 g and a glycemic index of 0, making them suitable for a keto diet.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026