2 piece (medium) of Raw sardines (90 g) has 187 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 10.4 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.

Raw sardines Nutrition Facts

Selected: 100 g

208

KCAL / 100G

Carbs

· 0% DV

Protein

24.6g

· 49% DV

Fat

11.5g

· 15% DV

Fiber

· 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%

Raw sardines Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

0.96mg · 56% DV

5.2mg · 33% DV

Vitamin D

4.8µg · 24% DV

Minerals

Selenium

52.7µg · 96% DV

Phosphorus

490mg · 70% DV

Iodine

35µg · 23% DV

Iron

3mg · 17% DV

How Nutritious Is Raw sardines?

Nutrient density

Very high

88/ 100

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

49/ 100

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.

Raw sardines Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Raw sardines

To burn the 208 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Raw sardines 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 Raw sardines Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Raw 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

Raw sardines Fat Profile

SATURATED

2.46g

MONOUNSATURATED

3.87g

POLYUNSATURATED

2.12g

⚖️

Omega 6:3 ratio 0.2:1

Below the ideal 4:1 — a good omega balance.

Compare Raw sardines

🐟vs🐟

Raw sardines vs Salmon Fillet2 kcal more per 100 g

→🐟vs🐟

Raw sardines vs Canned Tuna92 kcal more per 100 g

→🐟vs🐟

Raw sardines vs Fish98 kcal more per 100 g

→🐟vs🐟

Raw sardines vs Tuna76 kcal more per 100 g

→

Foods Similar to Raw sardines

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Raw sardines

How many calories and how much protein are in raw sardines?

Raw sardines provide 208 calories and 24.6 g of protein per 100 g. They contain no carbohydrates.

Are raw sardines suitable for a keto diet?

Yes. Raw sardines contain 0 g of carbohydrates and have a glycemic index of 0, making them suitable for keto diets. They are also compatible with pescatarian, paleo, Mediterranean, and gluten-free diets, but contain fish allergens.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026