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Canned sardines in oil Calories
Rich in omega-3, high in protein, calcium-rich when eaten with bones
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Canned sardines in oil (92 g) has 191 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 22.6 g of protein, 10.6 g of fat and 0 g of fiber. Its 8.2 µg of B12 covers 341% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Canned sardines in oil Nutrition Facts
Selected: 1 can (medium) · 92 g
191
KCAL / 92G
Carbs
0g
· 0% DV
Protein
22.6g
· 45% DV
Fat
10.6g
· 14% 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%
Canned sardines in oil nutrition facts table · 1 can (medium) (92 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 191 kcal | |
| Total fat | 10.6 g | 14% |
| Saturated fat | 2.02 g | 10% |
| Trans fat | 0 g | |
| Sodium | 282 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.6 g | 45% |
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 Can of Canned sardines in oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 92 g | 191 kcal |
| 1 piece (small) | 18 g | 37 kcal |
| 1 ounce (small) | 28 g | 58 kcal |
| 3 piece (medium) | 54 g | 112 kcal |
| 1 serving (medium) | 60 g | 125 kcal |
| 5 piece (large) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 can (large) | 120 g | 250 kcal |
| 1 serving (large) | 150 g | 312 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Canned sardines in oil
Are canned sardines in oil good for you?
Yes, canned sardines in oil provide protein and omega-3 fats, and their edible bones supply calcium. They are ready to eat, but the oil and salt content can vary by product, so check the label if you are limiting either.
Can you eat the bones in canned sardines in oil?
Yes, the bones in canned sardines in oil are softened during processing and are safe to eat. They usually break apart easily with a fork and add calcium; remove them if you dislike their texture.
Do you drain the oil from canned sardines in oil?
You do not have to drain it. The oil adds flavor and keeps canned sardines in oil moist, but draining is useful when you want a less oily sandwich or salad. You can also use a little of it in a dressing.
Can you eat canned sardines in oil straight from the can?
Yes, canned sardines in oil are cooked during canning and are ready to eat straight from the can. Serve them on toast, in a salad, or with crackers; no additional cooking is needed.
How long do canned sardines in oil last after opening?
Transfer leftover canned sardines in oil to a covered container and refrigerate them promptly. For the best quality, eat them within a few days, and do not leave them at room temperature for an extended period.
Do canned sardines in oil need to be rinsed?
No, rinsing canned sardines in oil is unnecessary and can wash away flavor. If you want less oil, drain the fish instead; rinsing will not meaningfully change its salt content.
Can you cook canned sardines in oil?
Yes, you can cook with canned sardines in oil, although they are already cooked and need only warming. Stir them into pasta or a hot sauce near the end so the fish stays in pieces rather than breaking down.
Are canned sardines in oil safe to eat during pregnancy?
Generally, yes: sardines are a low-mercury fish, and canned sardines are cooked. Follow your local pregnancy guidance on fish portions, and ask your clinician if you have a specific health concern or dietary restriction.
What can you make with canned sardines in oil?
Canned sardines in oil work well on toast, in pasta, or in a salad with lemon and crisp vegetables. Add them near the end of cooking or serving so their soft texture does not turn mushy.
Are canned sardines in oil already cooked?
Yes, canned sardines in oil are cooked as part of the canning process, so you can eat them without heating. Check that the can is intact and discard its contents if the fish smells unusually unpleasant after opening.
Canned sardines in oil Vitamins & Minerals
Vitamins
B12
8.19µg · 341% DV
B3
4.78mg · 30% DV
Vitamin D
4.42µg · 22% DV
B2
0.21mg · 16% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
451mg · 64% DV
Calcium
351mg · 35% DV
Iodine
32µg · 21% DV
Sodium
282mg · 12% DV
Potassium ⭐
365mg · 11% DV
Canned sardines in oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Canned sardines in oil
To burn the 191 calories in 1 can (medium) (92 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 Canned sardines in oil?
Canned sardines in oil are small sardines prepared and packed in oil, making them a convenient pantry staple in many coastal food traditions. Their flesh is tender and distinctly savoury, and the bones are often soft enough to eat. The oil keeps them moist and adds richness.
They are popular on toast or crackers, stirred into pasta, or served with salad; in Portugal and other Mediterranean kitchens, they also appear as part of a simple meal with bread and vegetables. They provide plenty of protein, and eating the softened bones adds calcium. For a lighter serving, drain some of the oil and pair the fish with lemon, greens, or fresh tomato.
How Nutritious Is Canned sardines in oil?
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 Canned sardines in oil 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 in oil Contain Allergens?
Contains these allergens:
Which Diets Is Canned sardines in oil 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 in oil Fat Profile
SATURATED
2.02g
MONOUNSATURATED
3.77g
POLYUNSATURATED
2.48g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.