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Marinated Sardine Calories
Rich in omega-3, high protein, marinated fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Marinated Sardine (35 g) has 63 calories. That works out to 180 calories per 100 g. It contains 0.2 g of carbs, 7.4 g of protein, 3.5 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Marinated Sardine Nutrition Facts
Selected: 1 piece (medium) · 35 g
63
KCAL / 35G
Carbs
0.2g
· 0% DV
Protein
7.4g
· 15% DV
Fat
3.5g
· 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 1% · Protein 48% · Fat 51%
Marinated Sardine nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 63 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.77 g | 4% |
| Trans fat | 0 g | |
| Sodium | 280 mg | 12% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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 Marinated Sardine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 63 kcal |
| 1 piece (small) | 25 g | 45 kcal |
| 1 piece (large) | 50 g | 90 kcal |
| 1 serving (medium) | 70 g | 126 kcal |
| 1 can (medium) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 3 piece (medium) | 105 g | 189 kcal |
| 1 can (large) | 120 g | 216 kcal |
| 1 serving (large) | 140 g | 252 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Marinated Sardine
What is a marinated sardine?
A marinated sardine is a sardine soaked in a seasoned mixture, often containing vinegar or citrus, oil, and herbs. Marinating adds flavor, but an acidic marinade does not reliably cook the fish.
Can you eat a marinated sardine without cooking it?
Yes, if it is sold ready to eat and has been kept properly chilled. If you are preparing raw sardines at home, follow food-safety guidance for raw fish; vinegar or lemon juice alone does not make it safely cooked.
How do you serve a marinated sardine?
Serve a marinated sardine chilled as an appetizer or add it to a salad, toast, or grain bowl. Its tangy flavor pairs well with fresh herbs, sliced onion, olive oil, and mild vegetables.
How is a marinated sardine different from a canned sardine?
A marinated sardine is flavored by soaking, while canned sardines are typically heat-processed in a sealed container. Their textures and storage needs differ: keep marinated sardines refrigerated unless the packaging specifically says otherwise.
How do you make marinated sardines at home?
To make marinated sardines, combine cleaned fish with an acidic marinade, such as vinegar or citrus, plus oil and seasonings, then refrigerate. The marinade does not guarantee that raw fish is safe, so use fish intended for raw preparations and handle it carefully.
Can you eat the bones in a marinated sardine?
Sometimes. Small bones may be soft enough to eat, but marinating does not necessarily soften them the way pressure-canning does. Remove any bones that feel hard or uncomfortable rather than assuming they are edible.
How long does a marinated sardine last after opening?
Keep an opened marinated sardine covered in the refrigerator and follow the package’s use-by instructions. Do not leave it at room temperature for extended periods, and discard it if its smell, appearance, or texture has changed noticeably.
Should you rinse a marinated sardine before eating it?
No, rinsing a marinated sardine is usually unnecessary and can wash away its seasoning. If the flavor is too strong, drain off some marinade instead; clean hands and surfaces after handling raw fish.
Is a marinated sardine safe to eat during pregnancy?
Only choose a marinated sardine that is fully cooked or sold ready to eat and has been kept properly chilled; acidic marination alone does not cook fish. Ask your prenatal clinician about raw or lightly cured fish, especially if the product’s preparation is unclear.
Is a marinated sardine a good choice for people with diabetes?
A marinated sardine is very low in carbohydrate, so the fish itself is unlikely to raise blood glucose much. Bread, crackers, or sweetened accompaniments can change the meal’s effect, so consider the full serving.
Marinated Sardine Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
1.92mg · 12% DV
Vitamin D
1.68µg · 8% DV
B6
0.11mg · 6% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
130mg · 19% DV
Calcium
122mg · 12% DV
Sodium
280mg · 12% DV
Potassium ⭐
133mg · 4% DV
Marinated Sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Marinated Sardine
To burn the 63 calories in 1 piece (medium) (35 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 Marinated Sardine?
Marinated Sardine is sardine prepared with a tangy, savoury marinade; the exact ingredients can vary by recipe. Sardines are a familiar small, oily fish around the Mediterranean, and marinating is one way to serve them chilled as well as to bring out their naturally rich flavour.
Expect a pronounced sea-savouriness and a soft, slightly oily texture. It works well as a cold starter with bread, olives and salad, or flaked over greens for a simple meal. With 21 g of protein per 100 g, it is a protein-rich choice; pair it with vegetables and fresh herbs if you want a lighter plate.
How Nutritious Is Marinated 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 Marinated Sardine 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 Marinated Sardine Contain Allergens?
Contains these allergens:
Which Diets Is Marinated 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
Marinated Sardine Fat Profile
SATURATED
0.77g
MONOUNSATURATED
1.26g
POLYUNSATURATED
0.88g
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.