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Canned sardines in oil Calories
Rich in omega-3, protein, and calcium
CALORIES
GI
POTASSIUM
FIBER
Canned sardines in oil Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0%
Protein
24.6g
· 49%
Fat
11.5g
· 51%
Fiber
0g
Canned sardines in oil 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
52.7µg · 96% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Sodium
505mg · 22% DV
Canned sardines in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Canned sardines in oil Processed?
NOVA 3
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 Canned sardines in oil Contain Allergens?
Contains these allergens:
Which Diets Is Canned sardines in oil 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
Canned sardines in oil Fat Profile
SATURATED
1.9g
MONOUNSATURATED
3.8g
POLYUNSATURATED
3.5g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Canned sardines in oil
Canned sardines in oil — Frequently Asked Questions
Does draining canned sardines in oil change their nutrition?
Draining mainly reduces some of the oil and may lower the overall fat and energy content, while most of the protein remains. Check whether the label values refer to drained sardines or the full contents of the can.
How long do canned sardines keep after opening?
Once opened, transfer them out of the can into a clean sealed container and refrigerate. They should be eaten soon, and any sour smell or unusual texture is a sign to discard them.
Can canned sardines in oil be frozen?
Yes, after opening they can be frozen in a suitable airtight container. The texture may soften after thawing, so they often work best in spreads, pasta, rice dishes, or salads.
Are the bones in canned sardines edible?
Usually yes. The canning process softens the bones, so they are typically safe and easy to eat, though you can remove them if you prefer.
Are canned sardines in oil good after a workout?
They can be a practical post-workout food because they provide plenty of protein. Pairing them with a carbohydrate source such as bread, potatoes, or rice makes the meal more balanced.
Is it okay to eat canned sardines at night?
For many people yes, but oily foods can feel heavy if you are prone to reflux or indigestion. A smaller portion and simple sides may be more comfortable late in the evening.
How do canned sardines compare with fresh sardines?
Canned sardines are more convenient, shelf-stable, and ready to eat, while fresh sardines give you more control over seasoning and cooking. With canned versions, the amount of oil, salt, and overall processing can vary more by brand.
What goes well with canned sardines in oil?
They pair well with lemon, parsley, onions, tomatoes, leafy greens, and whole-grain bread. Acidic or fresh ingredients help balance their rich, oily taste.
Is it a good idea to eat canned sardines every day?
They can fit into a regular diet, but variety is still important. People watching their sodium intake should pay attention to the label and avoid relying on one processed food too heavily.
Who should be careful with canned sardines in oil?
Anyone with a fish allergy should avoid them. People sensitive to salty or oily foods, or those whose reflux is triggered by richer meals, may also need to be more cautious.
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Nutrition data compiled from USDA FoodData Central and scientific sources.