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Boneless sardines Calories
Boneless sardines
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boneless sardines (60 g) has 125 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 14.8 g of protein, 6.9 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.
Boneless sardines Nutrition Facts
Selected: 1 piece (medium) · 60 g
125
KCAL / 60G
Carbs
0g
· 0% DV
Protein
14.8g
· 30% DV
Fat
6.9g
· 9% 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%
Boneless sardines nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 125 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 0.9 g | 5% |
| Trans fat | 0 g | |
| Sodium | 184 mg | 8% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 14.8 g | 30% |
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 Boneless sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 125 kcal |
| 1 piece (small) | 40 g | 83 kcal |
| 1 piece (large) | 90 g | 187 kcal |
| 1 can (medium) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 100 g | 208 kcal |
| 1 can (large) | 120 g | 250 kcal |
| 1 serving (large) | 150 g | 312 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Boneless sardines
How do you cook boneless sardines?
Boneless sardines cook quickly by pan-frying, baking or grilling. Pat them dry first, season simply, and stop cooking as soon as the flesh turns opaque and flakes easily; prolonged cooking can make these small fish dry.
Are boneless sardines completely free of bones?
Boneless sardines have had the backbone and larger bones removed, but tiny bone fragments can sometimes remain. Check each piece before eating, and take extra care when serving them to children.
How do you pan-fry boneless sardines without them falling apart?
To keep boneless sardines intact in a pan, dry them well, use a hot lightly oiled pan, and leave space between pieces. Turn them only once, after the first side has browned and releases easily.
Can you grill boneless sardines?
Yes, boneless sardines can be grilled, but they are delicate. Oil the fish and a clean, hot grill lightly, then use a fish basket or grill mat if available; turn the sardines only after the underside is cooked.
How can you tell if fresh boneless sardines are good quality?
Fresh boneless sardines should smell mild and briny, not sour or strongly fishy. Look for firm-looking flesh with no excessive slime, and choose fish displayed cold rather than left at room temperature.
How long do raw boneless sardines keep in the fridge?
Raw boneless sardines are best cooked within 1–2 days of purchase. Keep them covered in the coldest part of the refrigerator, and discard them if they have been left at room temperature for too long.
Can you freeze boneless sardines?
Yes, boneless sardines freeze well when wrapped airtight in meal-sized portions. Thaw them in the refrigerator rather than on the counter, and cook them soon after thawing; do not refreeze them raw.
Should you rinse boneless sardines before cooking?
No, rinsing boneless sardines under running water is unnecessary and can spread bacteria through kitchen splashes. If they need cleaning, handle them carefully and pat them dry with paper towels before cooking.
Can you eat the skin on boneless sardines?
Yes, the skin on boneless sardines is edible and becomes pleasantly crisp when pan-fried or grilled. There is no need to remove it; dry the fish well first for better browning.
Are boneless sardines safe to eat during pregnancy?
Yes, thoroughly cooked boneless sardines are generally a suitable pregnancy choice because sardines are low in mercury. Avoid raw or undercooked fish and follow your local guidance on recommended fish portions during pregnancy.
Boneless sardines Vitamins & Minerals
Vitamins
B12
5.34µg · 223% DV
B3
3.12mg · 20% DV
Vitamin D
2.88µg · 14% DV
B2
0.14mg · 11% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
294mg · 42% DV
Iodine
21µg · 14% DV
Copper
0.12mg · 13% DV
Sodium
184mg · 8% DV
Potassium ⭐
238mg · 7% DV
Boneless sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boneless sardines
To burn the 125 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 Boneless sardines?
Boneless sardines are sardine fish with the backbone and smaller bones removed. Sardines are eaten fresh or preserved, and are especially familiar in coastal food traditions around the Mediterranean, though they are enjoyed worldwide. Removing the bones makes them easier to serve and eat.
Their soft, moist flesh has a savoury, distinctly ocean-like flavour. Serve them grilled or pan-cooked with lemon, or use preserved sardines in sandwiches, salads and pasta. They are naturally protein-rich, with about 24.6 g of protein per 100 g. For a lighter meal, grill them with little added oil and pair with vegetables or a crisp salad.
How Nutritious Is 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 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 Boneless sardines Contain Allergens?
Contains these allergens:
Which Diets Is Boneless 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
Boneless sardines Fat Profile
SATURATED
0.9g
MONOUNSATURATED
2.16g
POLYUNSATURATED
1.92g
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.