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Natural Sardines Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Natural Sardines (30 g) has 62 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 7.4 g of protein, 3.5 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 111% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Natural Sardines Nutrition Facts
Selected: 1 piece (medium) · 30 g
62
KCAL / 30G
Carbs
0g
· 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 0% · Protein 48% · Fat 52%
Natural Sardines nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 62 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 0 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 Natural Sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 62 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 piece (large) | 45 g | 94 kcal |
| 1 serving (medium) | 85 g | 177 kcal |
| 1 can (whole) | 90 g | 187 kcal |
| 3 piece (medium) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (large) | 120 g | 250 kcal |
| 1 can (large) | 120 g | 250 kcal |
| 5 piece (medium) | 150 g | 312 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Natural Sardines
How do you cook natural sardines?
Natural sardines cook well on a grill, under a broiler, or in a hot pan. Cook them until the flesh is opaque and separates easily, turning gently once; lemon, herbs, and a little olive oil complement their rich flavor.
Can you eat the bones in natural sardines?
Yes, the fine bones in small, thoroughly cooked natural sardines are generally edible and soften with cooking. Remove any large or firm backbone pieces, and check carefully for bones before serving sardines to children.
Do natural sardines need to be gutted?
Yes, fresh natural sardines are usually gutted before cooking because the innards can taste bitter. Slit the belly, remove the contents, rinse the fish briefly under cold water, and pat it dry.
Are natural sardines healthy to eat?
Yes, natural sardines are a nutrient-dense oily fish, providing protein and omega-3 fats. They can be a useful part of a varied diet; grilling or baking them instead of deep-frying keeps the preparation simple.
Are natural sardines high in mercury?
No, natural sardines are generally considered a low-mercury fish. They are a common alternative to larger predatory fish, but people who are pregnant should follow local guidance on recommended fish choices and serving frequency.
How can you tell if natural sardines are fresh?
Fresh natural sardines should smell mild and clean, not sour or ammonia-like, and have bright eyes and firm flesh. Avoid fish that look dull, feel mushy, or have an unpleasant odor.
What is the difference between natural sardines and anchovies?
Natural sardines and anchovies are different fish. Sardines are usually larger with a fuller, oilier flavor, while anchovies are smaller and often more intensely salty when cured; they are not interchangeable in every recipe.
How do you grill natural sardines without them sticking?
To keep natural sardines from sticking, dry them well and preheat a clean grill grate before lightly oiling it. Place the fish down and leave it undisturbed until the skin releases easily, then turn it gently.
How long do natural sardines last in the fridge?
Keep fresh natural sardines covered in the coldest part of the refrigerator and cook them within one to two days. For longer storage, clean and wrap them airtight before freezing.
Can you freeze natural sardines?
Yes, natural sardines freeze well when they are fresh. Clean and dry them, pack them airtight to limit freezer burn, and thaw them in the refrigerator before cooking rather than leaving them at room temperature.
Natural Sardines Vitamins & Minerals
Vitamins
B12
2.67µg · 111% DV
B3
1.58mg · 10% DV
Vitamin D
1.44µg · 7% DV
B2
0.07mg · 5% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
147mg · 21% DV
Calcium
115mg · 12% DV
Iodine
11µg · 7% DV
Sodium
92mg · 4% DV
Potassium ⭐
119mg · 4% DV
Natural Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Natural Sardines
To burn the 62 calories in 1 piece (medium) (30 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 Natural Sardines?
Natural sardines are small, oily fish, eaten fresh or simply preserved. Their flavour is savoury and distinctive, and the tender flesh flakes easily when cooked. Around the Mediterranean and beyond, they are often grilled, baked or served from a tin with bread, lemon and salad; they also work well tossed through pasta or added to a simple lunch plate.
They provide plenty of protein and omega-3 fats, with virtually no carbohydrate; a 100 g portion has 24.6 g of protein. For a lighter meal, grill or bake fresh sardines rather than frying them, and pair with vegetables or a crisp salad.
How Nutritious Is Natural 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 Natural 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 Natural Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Natural 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
Natural Sardines Fat Profile
SATURATED
0.45g
MONOUNSATURATED
1.11g
POLYUNSATURATED
0.72g
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.