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Baked Sardines (Oil-Free) Calories
Rich in omega-3, high protein, low fat
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked Sardines (Oil-Free) (60 g) has 96 calories. That works out to 160 calories per 100 g. It contains 0 g of carbs, 14.7 g of protein, 3.9 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 (Oil-Free) Nutrition Facts
Selected: 1 piece (medium) · 60 g
96
KCAL / 60G
Carbs
0g
· 0% DV
Protein
14.7g
· 29% DV
Fat
3.9g
· 5% 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 63% · Fat 37%
Baked Sardines (Oil-Free) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 96 kcal | |
| Total fat | 3.9 g | 5% |
| Saturated fat | 0.96 g | 5% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.7 g | 29% |
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 Sardines (Oil-Free)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 96 kcal |
| 1 piece (small) | 40 g | 64 kcal |
| 1 piece (large) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 120 g | 192 kcal |
| 1 piece (jumbo) | 120 g | 192 kcal |
| 3 piece (medium) | 180 g | 288 kcal |
| 1 serving (large) | 180 g | 288 kcal |
| 1 serving (extra large) | 250 g | 400 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Baked Sardines (Oil-Free)
How do you make baked sardines (oil-free)?
To make baked sardines (oil-free), clean and dry the sardines, season them, and arrange them in a single layer on a baking tray. Bake until the flesh is opaque and flakes easily; lemon, garlic, and herbs add flavor without oil.
Can you eat the bones in baked sardines (oil-free)?
Yes, the fine bones in small baked sardines (oil-free) are edible, but oven-baked bones may remain firmer than the softened bones in canned sardines. If you dislike them, lift the flesh away from the backbone before eating.
How do you keep baked sardines (oil-free) from smelling fishy?
To limit the smell from baked sardines (oil-free), start with fresh fish, dry it well, and ventilate the kitchen while it cooks. Lemon can soften the aroma, and washing the tray promptly helps stop lingering odors.
Do you need to gut sardines before making baked sardines (oil-free)?
Yes, gut the sardines before making baked sardines (oil-free), unless they have already been cleaned. Remove the entrails and gills, rinse the fish briefly under cold water, then pat it dry so it roasts rather than steams.
What temperature should you use for baked sardines (oil-free)?
Bake sardines (oil-free) in a preheated oven at about 200°C (400°F). The fish usually cooks quickly; check that the flesh has turned opaque and separates easily, since sardine size and oven performance affect the timing.
Can you cook frozen sardines as baked sardines (oil-free)?
Yes, but thaw frozen sardines in the refrigerator first for more even baked sardines (oil-free). Pat them dry before seasoning, and discard any liquid released during thawing so the fish does not sit in water on the tray.
How can you tell when baked sardines (oil-free) are done?
Baked sardines (oil-free) are done when their flesh is opaque throughout and flakes easily with a fork. Check the thickest part of a fish; if it still looks translucent, return the tray to the oven briefly.
What goes well with baked sardines (oil-free)?
Baked sardines (oil-free) pair well with roasted vegetables, a crisp salad, potatoes, or crusty bread. A squeeze of lemon and a sharp, fresh side such as tomato salad balance the sardines’ rich, savory flavor.
How long do baked sardines (oil-free) keep in the fridge?
Baked sardines (oil-free) keep for about 1–2 days in a covered container in the refrigerator. Refrigerate them within two hours of cooking, and reheat until hot throughout before serving.
Are baked sardines (oil-free) safe during pregnancy?
Yes, fully cooked baked sardines (oil-free) are generally a suitable fish choice during pregnancy because sardines are low in mercury. Avoid raw or undercooked fish, and follow your clinician’s advice if you have an individual dietary restriction.
Baked Sardines (Oil-Free) Vitamins & Minerals
Vitamins
B12
5.34µg · 223% DV
Vitamin D
4.5µg · 23% DV
B3
3.3mg · 21% DV
B6
0.21mg · 12% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
222mg · 32% DV
Calcium
192mg · 19% DV
Iodine
21µg · 14% DV
Potassium ⭐
210mg · 6% DV
Sodium
72mg · 3% DV
Baked Sardines (Oil-Free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Sardines (Oil-Free)
To burn the 96 calories in 1 piece (medium) (60 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 Sardines (Oil-Free)?
Baked Sardines (Oil-Free) are sardines cooked in the oven without added oil. Sardines are small, oily fish commonly eaten around the Mediterranean, where they may be grilled, fried or baked; this version lets their own rich flavour carry the dish.
The flesh stays tender and moist, with lightly browned edges. Serve them warm with lemon, herbs and a crisp salad, or alongside bread and vegetables for a more filling meal. They offer plenty of protein and omega-3 fats, while this oil-free preparation keeps added fat out of the cooking. A 100 g portion provides 24.5 g of protein. If you prefer a lighter plate, pair the fish with greens rather than heavier sides.
How Nutritious Is Baked Sardines (Oil-Free)?
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 Sardines (Oil-Free) 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 (Oil-Free) Contain Allergens?
Contains these allergens:
Which Diets Is Baked Sardines (Oil-Free) 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
Baked Sardines (Oil-Free) Fat Profile
SATURATED
0.96g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.44g
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.