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Grilled Sardine (No Oil) Calories
Rich in omega-3, high protein, low fat
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Sardine (No Oil) (60 g) has 84 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 13.5 g of protein, 3.1 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.
Grilled Sardine (No Oil) Nutrition Facts
Selected: 1 piece (medium) · 60 g
84
KCAL / 60G
Carbs
0g
· 0% DV
Protein
13.5g
· 27% DV
Fat
3.1g
· 4% 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 66% · Fat 34%
Grilled Sardine (No Oil) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 3.1 g | 4% |
| Saturated fat | 0.78 g | 4% |
| Trans fat | 0 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 13.5 g | 27% |
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 Grilled Sardine (No Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 84 kcal |
| 1 piece (small) | 40 g | 56 kcal |
| 1 piece (large) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 120 g | 168 kcal |
| 1 piece (jumbo) | 120 g | 168 kcal |
| 3 piece (medium) | 180 g | 252 kcal |
| 1 serving (large) | 180 g | 252 kcal |
| 1 serving (extra large) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Grilled Sardine (No Oil)
How do you grill sardines without oil?
To make oil-free grilled sardines, dry the cleaned fish well and cook them on a preheated grill. Turn them when the skin releases easily and the flesh is opaque; moving them too soon can tear the skin.
Do you need to gut sardines before grilling them?
Yes, sardines are usually gutted before grilling, although some people cook very small fish whole. Ask the fishmonger to clean them if you prefer; rinse briefly if needed, then pat them thoroughly dry before they reach the grill.
How can you stop oil-free grilled sardines sticking to the grill?
Heat and clean the grill thoroughly, then place dry sardines on it and leave them undisturbed until the skin releases. A fish-grilling basket is especially useful because it lets you turn several delicate sardines without breaking them.
What seasoning goes well with grilled sardines?
Salt, black pepper and lemon suit grilled sardines without oil, while garlic, parsley or oregano add a stronger Mediterranean flavor. Season lightly so the fish remains the focus, and squeeze on fresh lemon after grilling.
What should you serve with oil-free grilled sardines?
Oil-free grilled sardines pair well with a crisp salad, grilled vegetables and lemon. Crusty bread or potatoes make the meal more filling, while a sharp dressing or pickled vegetables balance the sardines’ rich, savory flavor.
Can you eat the bones in grilled sardines?
Yes, the small bones in well-cooked grilled sardines are often soft enough to eat. If you prefer to remove them, open the fish along its belly and lift out the backbone; check carefully before serving sardines to children.
Can you grill frozen sardines?
Yes, frozen sardines can be grilled after they have thawed completely in the refrigerator. Pat them dry before cooking, since surface moisture prevents browning and can make the fish stick or break apart on the grill.
How long do leftover grilled sardines keep?
Leftover grilled sardines keep for up to two days in a covered container in the refrigerator. Refrigerate them promptly after cooling, and reheat until steaming hot; discard fish that has been left at room temperature for too long.
Are oil-free grilled sardines good for you?
Yes, oil-free grilled sardines provide protein and omega-3 fats, and grilling them without added oil keeps the preparation lean. They can be part of a balanced meal alongside vegetables; watch added salt if they are served with salty sides.
Are grilled sardines safe to eat during pregnancy?
Yes, sardines are generally a low-mercury fish and can be eaten during pregnancy when thoroughly cooked. Avoid raw or undercooked sardines, and ask your healthcare professional if you have an individual restriction on eating fish.
Grilled Sardine (No Oil) Vitamins & Minerals
Vitamins
B12
5.34µg · 223% DV
B3
3.42mg · 21% DV
Vitamin D
2.7µg · 14% DV
B6
0.18mg · 11% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
252mg · 36% DV
Calcium
192mg · 19% DV
Iodine
21µg · 14% DV
Potassium ⭐
228mg · 7% DV
Sodium
54mg · 2% DV
Grilled Sardine (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Sardine (No Oil)
To burn the 84 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 Grilled Sardine (No Oil)?
Grilled sardine without oil is made by cooking cleaned sardines on a grill without adding oil. Popular around the Mediterranean and other coastal regions, it lets the fish’s savoury flavour come through; watch the cooking time so the small fish stay moist.
Serve it hot with lemon, salad, sliced onion or crusty bread. It works as a simple main course or as part of a larger seafood spread, and is also easy to pair with grilled vegetables. Sardines provide protein and omega-3 fats, while this no-oil preparation keeps added fat out of the dish. For a lighter plate, add plenty of vegetables rather than a rich sauce.
How Nutritious Is Grilled Sardine (No Oil)?
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 Grilled Sardine (No Oil) 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 Grilled Sardine (No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Sardine (No Oil) 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
Grilled Sardine (No Oil) Fat Profile
SATURATED
0.78g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.08g
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.