Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Jhon West sardines (canned) Calories
Rich in omega-3, high protein, contains calcium and vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Jhon West sardines (canned) (120 g) has 240 calories. That works out to 200 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 14.4 g of fat and 0 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Jhon West sardines (canned) Nutrition Facts
Selected: 1 can (medium) · 120 g
240
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
14.4g
· 18% 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 47% · Fat 53%
Jhon West sardines (canned) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 3.12 g | 16% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Can of Jhon West sardines (canned)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 240 kcal |
| 1 piece (medium) | 25 g | 50 kcal |
| 2 piece (medium) | 50 g | 100 kcal |
| 1 serving (small) | 60 g | 120 kcal |
| 1 can (small) | 90 g | 180 kcal |
| 100 g | 100 g | 200 kcal |
| 1 serving (medium) | 100 g | 200 kcal |
| 1 serving (large) | 150 g | 300 kcal |
| 1 can (large) | 160 g | 320 kcal |
Calculated from 200 calories per 100 g.
Frequently Asked Questions About Jhon West sardines (canned)
Are Jhon West canned sardines healthy?
Yes, Jhon West canned sardines provide protein and omega-3 fats, and eating the softened bones also supplies calcium. If you need to limit sodium, compare the product’s salt information with your dietary needs.
Can you eat the bones in Jhon West canned sardines?
Yes, the small bones in Jhon West canned sardines are usually soft enough to eat. They soften during canning and are commonly eaten with the fish, but remove any piece that still feels hard or uncomfortable.
How do you eat Jhon West canned sardines?
Eat Jhon West canned sardines straight from the tin, on toast, or over a salad. Lemon, herbs, and sliced onion pair well with them; adjust any dressing to account for the oil or sauce in the tin.
Should you drain the oil from Jhon West canned sardines?
No, you do not have to drain Jhon West canned sardines. The oil can add flavor to toast or a salad dressing; drain the fish with a fork if you prefer a less oily serving.
How long do Jhon West canned sardines last after opening?
Once opened, move Jhon West canned sardines to a covered container and refrigerate them rather than leaving them in the tin. Use them within a few days, and discard them if they smell or look unusual.
Do Jhon West canned sardines need to be cooked?
No, Jhon West canned sardines are ready to eat straight from the tin. You can add them to a cooked dish, but stir them in near the end so they warm through without breaking apart.
Can you heat Jhon West canned sardines?
Yes, Jhon West canned sardines can be heated in a pan or added to a hot dish. Heat them gently and briefly; prolonged cooking can make the fish fall apart and dry out.
Are Jhon West canned sardines low in mercury?
Yes, sardines are generally considered a low-mercury fish, so Jhon West canned sardines are a practical choice for people watching mercury intake. Follow local fish guidance if you are pregnant or have specific medical advice.
Can you eat Jhon West canned sardines during pregnancy?
Yes, properly stored Jhon West canned sardines are cooked and are generally a low-mercury fish choice during pregnancy. Follow local recommendations for fish servings, and ask your clinician if you have an individual restriction.
How should you store unopened Jhon West canned sardines?
Keep unopened Jhon West canned sardines in a cool, dry place away from direct sunlight and follow the date on the tin. Do not eat them if the can is swollen, leaking, or badly damaged.
Jhon West sardines (canned) Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
Vitamin D
8.4µg · 42% DV
B3
6.6mg · 41% DV
B2
0.28mg · 22% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
588mg · 84% DV
Calcium
456mg · 46% DV
Iodine
42µg · 28% DV
Sodium
480mg · 21% DV
Potassium ⭐
408mg · 12% DV
Jhon West sardines (canned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Jhon West sardines (canned)
To burn the 240 calories in 1 can (medium) (120 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 Jhon West sardines (canned)?
Jhon West sardines (canned) are ready-to-eat sardines preserved in a tin, offered as a convenient pantry staple. Depending on the variety, they may come packed with oil or sauce. Their flavour is savoury and distinctly fishy, while the flesh is soft and flakes easily.
They work well on toast, in sandwiches or tossed through a salad with lemon and fresh herbs. In many places, canned sardines are also served simply with bread as a quick lunch or snack. They provide substantial protein—24 g per 100 g—and contain no carbohydrates, making them a filling option for a range of eating styles. For a lighter plate, pair them with crisp vegetables and use only as much of the packing liquid as you like.
How Nutritious Is Jhon West sardines (canned)?
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 Jhon West sardines (canned) 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 Jhon West sardines (canned) Contain Allergens?
Contains these allergens:
Which Diets Is Jhon West sardines (canned) 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
Jhon West sardines (canned) Fat Profile
SATURATED
3.12g
MONOUNSATURATED
5.4g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
Compare Jhon West sardines (canned)
Foods Similar to Jhon West sardines (canned)
Have another question about Jhon West sardines (canned)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.