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Frozen sardines Calories
Rich in omega-3, protein, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Frozen 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 373% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Frozen 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%
Frozen sardines nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 1.57 g | 8% |
| Trans fat | 0 g | |
| Sodium | 307 mg | 13% |
| 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 Frozen sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 208 kcal |
| 1 piece (small) | 25 g | 52 kcal |
| 2 piece (medium) | 50 g | 104 kcal |
| 3 piece (large) | 75 g | 156 kcal |
| 100 g | 100 g | 208 kcal |
| 1 cup (whole) | 140 g | 291 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 1 serving (extra large) | 200 g | 416 kcal |
| 1 pack (jumbo) | 400 g | 832 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Frozen sardines
Can you cook frozen sardines without thawing them first?
Yes, frozen sardines can be cooked straight from the freezer, but the outside may finish before the centre. For more even results, thaw them in the refrigerator first, or use a cooking method specifically suited to frozen fish.
What is the safest way to thaw frozen sardines?
Thaw frozen sardines in a covered container in the refrigerator so their juices stay contained and the fish remains cold. To speed things up, seal them in a leakproof bag and submerge it in cold water; cook them promptly once thawed.
How do you cook frozen sardines in an air fryer?
Thaw and pat frozen sardines dry before air-frying for the best browning. Arrange them in a single layer, brush lightly with oil, and cook until the flesh is opaque and separates easily; avoid overcrowding so hot air can circulate.
Do frozen sardines need to be gutted before cooking?
Whole frozen sardines may still need gutting after they thaw; check the package rather than assuming they are cleaned. If the belly is intact, slit it open and remove the innards, then pat the fish dry before seasoning and cooking.
How do you grill frozen sardines without them sticking?
Thaw frozen sardines completely, dry their skin well, and oil both the fish and a clean, hot grill grate. Grill them without moving them until the skin releases easily, then turn gently; delicate sardines are more likely to break if flipped too soon.
Can you eat the bones in frozen sardines?
Yes, the small bones in cooked sardines are generally soft enough to eat. You can remove the backbone if you prefer, and it is sensible to check carefully for bones when serving sardines to children or anyone who has difficulty swallowing.
Are frozen sardines as nutritious as fresh sardines?
Yes, properly frozen sardines retain most of the nutrients found in fresh sardines, including protein and omega-3 fats. Freezing mainly affects texture and quality over time; thawing and cooking them carefully helps preserve their eating quality.
Can you refreeze frozen sardines after thawing them?
You can refreeze sardines thawed in the refrigerator if they have stayed cold, although the texture may become softer. Do not refreeze fish that has been left at room temperature; cooking it first and freezing the cooked dish is a safer alternative.
How long do frozen sardines last in the freezer?
For best quality, keep frozen sardines sealed and follow the date and storage directions on the package. A steady freezer temperature helps prevent quality loss; discard fish if the package is damaged or it appears to have thawed and refrozen.
Can you eat frozen sardines raw after thawing them?
No, ordinary frozen sardines should not be eaten raw after thawing. Freezing does not necessarily meet the validated parasite-control requirements for raw fish, so cook sardines thoroughly unless they are specifically sold as suitable for raw consumption.
Frozen sardines Vitamins & Minerals
Vitamins
B12
8.94µg · 373% DV
B3
4.72mg · 30% DV
B6
0.47mg · 28% DV
Vitamin D
4.8µg · 24% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Copper
0.19mg · 21% DV
Sodium
307mg · 13% DV
Potassium ⭐
397mg · 12% DV
Frozen sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Frozen 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 Frozen sardines?
Frozen sardines are small, oily fish preserved by freezing, usually sold whole or cleaned. Thaw them before cooking and use them much as you would fresh sardines. They have a distinctive savoury flavour and tender, moist flesh when cooked.
Across the Mediterranean and beyond, sardines are commonly grilled, baked or pan-fried, often served with lemon, bread and a simple salad. They are protein-rich and provide omega-3 fats; when the soft bones are eaten, they also contribute calcium. For a lighter meal, grill or bake them rather than frying, and pair them with vegetables or a bright, acidic dressing.
How Nutritious Is Frozen 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 Frozen 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 Frozen sardines Contain Allergens?
Contains these allergens:
Which Diets Is Frozen 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
Frozen sardines Fat Profile
SATURATED
1.57g
MONOUNSATURATED
3.69g
POLYUNSATURATED
2.12g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.