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Boiled sardines Calories
Rich in omega-3, protein, and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Boiled sardines has 208 calories. It contains 0 g of carbs, 24.6 g of protein, 11.5 g of fat and 0 g of fiber. Its 8.9 µg of B12 covers 371% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Boiled sardines Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
11.5g
· 15% 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 49% · Fat 51%
Boiled sardines nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 1.55 g | 8% |
| Trans fat | 0 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Serving of Boiled sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 208 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 2 piece (small) | 40 g | 83 kcal |
| 3 piece (medium) | 60 g | 125 kcal |
| 4 piece (medium) | 80 g | 166 kcal |
| 100 g | 100 g | 208 kcal |
| 1 cup (chopped) | 140 g | 291 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 1 serving (extra large) | 200 g | 416 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Boiled sardines
How do you make boiled sardines?
To make boiled sardines, add cleaned fish gently to simmering water and cook until the flesh turns opaque and flakes easily. Avoid vigorous boiling and frequent stirring, which can break the delicate fish apart.
Do you need to gut sardines before boiling them?
Yes, gut sardines before boiling for a cleaner taste and a more pleasant texture. Rinse them under cold water after cleaning; you can leave the heads on or remove them, depending on how you plan to serve the fish.
Can you eat the bones in boiled sardines?
You can eat the small bones if they have softened enough, but ordinary boiling may leave them firmer than the bones in canned sardines. Remove them if they are unpleasant to chew, and check carefully before serving sardines to children.
Why do boiled sardines fall apart?
Boiled sardines usually fall apart because they were cooked too vigorously, stirred repeatedly, or left in the water too long. Keep the water at a gentle simmer, handle the fish carefully, and lift them out with a slotted spoon.
How can you tell when boiled sardines are cooked?
Boiled sardines are cooked when their flesh is opaque and separates easily with a fork. Check the thickest part of a fish rather than relying on a fixed cooking time, since sardines vary in size.
How are boiled sardines different from canned sardines?
Boiled sardines are freshly cooked fish, while canned sardines are heat-processed and sealed in a can, often with oil, water, or sauce. Canned sardine bones are usually softer; boiled sardine bones may need to be removed.
What should you season boiled sardines with?
Lemon, parsley, black pepper, and a little olive oil complement boiled sardines without masking their flavor. Dill, bay leaf, or sliced onion can also work; add acidic ingredients such as lemon just before serving.
How long do boiled sardines keep in the fridge?
Store boiled sardines in a covered container in the refrigerator as soon as they have cooled. Eat them soon, keep them separate from raw seafood, and discard them if they develop an off smell or a sticky surface.
Can boiled sardines be frozen?
Yes, boiled sardines can be frozen once cooled. Pack them airtight to limit freezer burn, thaw them in the refrigerator, and do not refreeze them after thawing. Their texture may be softer after freezing.
Are boiled sardines healthier than fried sardines?
Boiled sardines avoid the extra oil used in frying, while still providing the fish’s protein and omega-3 fats. Frying can add fat and create a crisp texture, so the better choice depends on the meal and how each is prepared.
Boiled sardines Vitamins & Minerals
Vitamins
B12
8.9µg · 371% DV
B3
5.25mg · 33% DV
Vitamin D
4.8µg · 24% DV
B2
0.23mg · 18% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
Potassium ⭐
397mg · 12% DV
Sodium
100mg · 4% DV
Boiled sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled sardines
To burn the 208 calories in 100 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 Boiled sardines?
Boiled sardines are sardines gently cooked in water or another simmering liquid. The fish is eaten widely around the Mediterranean, including coastal Turkey, though boiling is a simple alternative to the grilling and frying often seen in seafood cooking. The result is tender, moist flesh with the sardine’s characteristic savoury flavour.
Serve them warm or chilled with lemon, herbs and a crisp salad; they also work well alongside bread or as part of a shared seafood spread. They are rich in protein and omega-3 fats, with 24.6 g of protein per 100 g. For a lighter meal, keep added oil to a minimum and pair them with vegetables. Their delicate texture means they are best handled gently when serving.
How Nutritious Is Boiled 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 Boiled 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 Boiled sardines Contain Allergens?
Contains these allergens:
Which Diets Is Boiled sardines 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
Boiled sardines Fat Profile
SATURATED
1.55g
MONOUNSATURATED
3.7g
POLYUNSATURATED
2.45g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.