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Large Sardine Calories
Rich in omega-3, high protein, source of vitamin D
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (large) of Large Sardine (90 g) has 167 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 20.4 g of protein, 9.5 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.
Large Sardine Nutrition Facts
Selected: 1 piece (large) · 90 g
167
KCAL / 90G
Carbs
0g
· 0% DV
Protein
20.4g
· 41% DV
Fat
9.5g
· 12% 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%
Large Sardine nutrition facts table · 1 piece (large) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 9.5 g | 12% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 108 mg | 5% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.4 g | 41% |
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 Large Sardine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 90 g | 167 kcal |
| 1 piece (small) | 40 g | 74 kcal |
| 1 piece (medium) | 60 g | 111 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 1 cup (large) | 140 g | 259 kcal |
| 2 piece (large) | 180 g | 333 kcal |
| 1 serving (large) | 200 g | 370 kcal |
| 3 piece (large) | 270 g | 500 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Large Sardine
How do you cook large sardines?
Large sardines can be grilled, pan-fried, or baked. For grilling, clean and dry the fish, brush it lightly with oil, and cook until the skin is browned and the flesh flakes easily; overcooking can dry it out.
Can you eat the bones in large sardines?
Yes, the small bones in cooked large sardines are generally soft enough to eat. The backbone is more noticeable, so remove it after cooking if you prefer: open the fish and lift the spine away from the flesh.
How do you clean a large sardine?
To clean a large sardine, slit the belly, remove the entrails, and rinse the cavity briefly under cold water. Pat the fish dry before cooking; a fishmonger can also clean it for you.
How can you tell if large sardines are fresh?
Fresh large sardines should have bright, clear eyes, shiny skin, and firm flesh, with a mild sea smell rather than a sour or strong one. Keep them cold and cook them soon after buying.
Are large sardines the same as pilchards?
The names overlap: “pilchard” is commonly used for larger sardines, especially in British English, but it can refer to particular sardine species. The exact species depends on where the fish was caught and sold.
How do you grill large sardines without them sticking?
Dry the large sardines well, lightly oil both the fish and a clean, hot grill, and avoid moving them before the skin releases. A fish basket makes turning larger sardines easier without breaking the flesh.
Do large sardines have a lot of mercury?
No, large sardines are generally considered a low-mercury fish compared with large predatory fish. They can be a useful seafood choice, though people following pregnancy-specific fish guidance should follow their local recommendations.
Can you freeze large sardines?
Yes, large sardines freeze well when cleaned, dried, and sealed in airtight packaging. Thaw them in the refrigerator and cook them soon afterward; don’t refreeze fish that has already thawed.
How long do large sardines keep in the refrigerator?
Keep raw large sardines covered in the coldest part of the refrigerator and cook them as soon as possible, ideally within a day or two. Discard them if they develop a sour smell, sticky surface, or soft flesh.
Are large sardines good for you?
Yes, large sardines provide protein, omega-3 fats, and vitamin D. They are also a straightforward way to include oily fish in a meal; grilling or baking them avoids the extra oil used in deep-frying.
Large Sardine Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
5.13mg · 32% DV
Vitamin D
6.12µg · 31% DV
B6
0.36mg · 21% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
441mg · 63% DV
Calcium
344mg · 34% DV
Iodine
32µg · 21% DV
Potassium ⭐
357mg · 11% DV
Sodium
108mg · 5% DV
Large Sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Large Sardine
To burn the 167 calories in 1 piece (large) (90 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 Large Sardine?
A large sardine is a sizeable oily fish, familiar in Mediterranean and Atlantic coastal cooking. It is usually sold fresh and cooked whole or cleaned, with its rich, distinctly savoury flesh lending itself to simple preparations that let the fish remain the focus.
Grilling gives the skin a lightly crisp finish while keeping the centre moist; pan-frying is another common option. Serve it with lemon, bread and a fresh salad, or alongside vegetables for a fuller meal. Large sardine is protein-rich and naturally contains omega-3 fats, making it a satisfying choice. For a lighter plate, grill it rather than frying and pair it with plenty of greens.
How Nutritious Is Large Sardine?
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 Large Sardine Processed?
NOVA 1
Unprocessed
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 Large Sardine Contain Allergens?
Contains these allergens:
Which Diets Is Large Sardine 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
Large Sardine Fat Profile
SATURATED
2.43g
MONOUNSATURATED
3.24g
POLYUNSATURATED
2.25g
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.