1 can (medium) of Canned Sardines in Olive Oil (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 21.6 g of protein, 10.8 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Canned Sardines in Olive Oil Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

· 0% DV

Protein

24g

· 48% DV

Fat

12g

· 15% 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 47% · Fat 53%

Canned Sardines in Olive Oil Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

5.5mg · 34% DV

Vitamin D

6.8µg · 34% DV

0.3mg · 23% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

490mg · 70% DV

Calcium

380mg · 38% DV

Iodine

35µg · 23% DV

How Nutritious Is Canned Sardines in Olive Oil?

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

49/ 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.

Canned Sardines in Olive Oil 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 Canned Sardines in Olive Oil

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

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

Is Canned Sardines in Olive 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 Olive Oil 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 Canned Sardines in Olive 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 Olive Oil Fat Profile

SATURATED

2.5g

MONOUNSATURATED

5.5g

POLYUNSATURATED

3.5g

⚖️

Omega 6:3 ratio 0.5:1

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

Compare Canned Sardines in Olive Oil

🐟vs🐟

Canned Sardines in Olive Oil vs Salmon Fillet4 kcal more per 100 g

→🐟vs🐟

Canned Sardines in Olive Oil vs Canned Tuna94 kcal more per 100 g

→🐟vs🐟

Canned Sardines in Olive Oil vs Fish100 kcal more per 100 g

→🐟vs🐟

Canned Sardines in Olive Oil vs Tuna78 kcal more per 100 g

→

Foods Similar to Canned Sardines in Olive Oil

🐟

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 Canned Sardines in Olive Oil

Is canned sardines in olive oil good for keto?

Yes. Per 100 g, it has 0 g carbs, 24 g protein, and 12 g fat, and it is listed as compatible with keto and ketovore diets.

Does canned sardines in olive oil contain allergens?

Yes. Its listed allergen is fish.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026