Food Groups
Ready & Packaged Foods12 ›Vegetables & Legumes12 ›Desserts & Confectionery8 ›Meat & Protein10 ›Grains & Bakery6 ›Beverages6 ›Milk & Dairy4 ›Natural & Other Foods14 ›Categories
Category
Canned & Jarred ProductsBrowse every food in this category.
Canned & Jarred ProductsSee all products →Category
Packaged Breakfast ProductsBrowse every food in this category.
Packaged Breakfast ProductsSee all products →Category
Other Packaged FoodsBrowse every food in this category.
Other Packaged FoodsSee all products →Category
Radishes & BrassicasBrowse every food in this category.
Radishes & BrassicasSee all products →Category
Ice Cream & Frozen DessertsBrowse every food in this category.
Ice Cream & Frozen DessertsSee all products →Category
Puddings & Cream DessertsBrowse every food in this category.
Puddings & Cream DessertsSee all products →Category
Plant Protein & TofuBrowse every food in this category.
Plant Protein & TofuSee all products →Category
Protein Products & PowdersBrowse every food in this category.
Protein Products & PowdersSee all products →Category
Other High-Protein FoodsBrowse every food in this category.
Other High-Protein FoodsSee all products →Category
Bread & Grain BakeryBrowse every food in this category.
Bread & Grain BakerySee all products →Category
Oats & Breakfast CerealsBrowse every food in this category.
Oats & Breakfast CerealsSee all products →Category
Wheat, Flour & BulgurBrowse every food in this category.
Wheat, Flour & BulgurSee all products →Category
Fruit & Vegetable JuicesBrowse every food in this category.
Fruit & Vegetable JuicesSee all products →Category
Water & Mineral WaterBrowse every food in this category.
Water & Mineral WaterSee all products →Category
Energy, Sports, Smoothie & OtherBrowse every food in this category.
Energy, Sports, Smoothie & OtherSee all products →Category
Yoghurt, Kefir & AyranBrowse every food in this category.
Yoghurt, Kefir & AyranSee all products →Category
Butter, Cream & OtherBrowse every food in this category.
Butter, Cream & OtherSee all products →Category
Other / Processed SeafoodBrowse every food in this category.
Other / Processed SeafoodSee all products →Category
Other / Dried FruitsBrowse every food in this category.
Other / Dried FruitsSee all products →Category
Herbs & Spice BlendsBrowse every food in this category.
Herbs & Spice BlendsSee all products →
🐟
Canned Sardines Calories
Rich in omega-3, high protein, contains calcium for bone health
CALORIES
GI
POTASSIUM
FIBER
Canned Sardines Nutrition Facts
Selected: 100 g
185
KCAL / 100G
Carbs
0g
· 0%
Protein
22.7g
· 49%
Fat
10.5g
· 51%
Fiber
0g
Canned Sardines Vitamins & Minerals
Vitamins
Vitamin D
193µg · 965% DV
B12
8.9µg · 371% DV
B3
5.5mg · 34% DV
B2
0.23mg · 18% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
Canned Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Canned Sardines 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 Canned Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Canned 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
Canned Sardines Fat Profile
SATURATED
2.4g
MONOUNSATURATED
3.8g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Canned Sardines
Canned Sardines — Frequently Asked Questions
How should canned sardines be stored after opening?
Transfer leftover sardines from the can to a covered glass or food-safe container and refrigerate them. For best quality and food safety, eat them within 2 days.
Should you drain the oil from canned sardines?
It depends on how you plan to use them. The oil adds flavor and can be used in a salad dressing, while draining it can make the finished dish feel lighter.
Can you eat the bones in canned sardines?
Yes. Canning softens the small bones so they are generally edible and often barely noticeable; you can remove them if you prefer a smoother texture.
Do canned sardines need to be cooked before eating?
No. They are cooked during canning and can be eaten straight from the tin after opening. They work well in sandwiches, salads, pasta, and on crackers.
How do canned sardines compare with canned tuna?
Sardines are smaller fish and are generally considered a lower-mercury choice than larger predatory fish. Tuna has a milder flavor and a flakier texture, while sardines are richer-tasting and are often eaten with their bones.
What foods pair well with canned sardines?
Lemon, parsley, capers, tomatoes, onions, and whole-grain toast balance sardines’ savory flavor. Lemon also provides vitamin C, which can support iron absorption from the meal.
Are canned sardines better before or after a workout?
They can be useful after training as a protein-containing meal; pairing them with bread, potatoes, or rice adds carbohydrate for a more complete recovery meal. Right before exercise, oil-packed varieties may feel heavy for some people.
Are canned sardines too heavy to eat at night?
Eating sardines at night is not inherently a problem; portion size and personal digestion matter most. People with reflux may prefer to avoid oily or spicy sardines close to bedtime.
Are canned sardines high in mercury?
Sardines are small, short-lived fish lower in the food chain, so they are generally a lower-mercury option than large predatory fish. It is still sensible to vary the types of seafood you eat.
Who should be cautious with canned sardines?
Anyone with a fish allergy should avoid them. People who need to limit sodium because of high blood pressure, kidney disease, or heart conditions should check the label and consider lower-sodium options.
Have another question about Canned Sardines?
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.