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Sardine (raw) Calories
Rich in omega-3, high protein, low carbohydrate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardine (raw) (80 g) has 166 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 19.7 g of protein, 9.2 g of fat and 0 g of fiber. Its 7.2 µg of B12 covers 298% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardine (raw) Nutrition Facts
Selected: 1 piece (medium) · 80 g
166
KCAL / 80G
Carbs
0g
· 0% DV
Protein
19.7g
· 39% DV
Fat
9.2g
· 12% 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%
Sardine (raw) nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 166 kcal | |
| Total fat | 9.2 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.7 g | 39% |
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 Sardine (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 166 kcal |
| 1 piece (extra small) | 30 g | 62 kcal |
| 1 piece (small) | 50 g | 104 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 100 g | 208 kcal |
| 1 piece (large) | 120 g | 250 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 2 piece (double) | 160 g | 333 kcal |
| 1 pack (whole) | 200 g | 416 kcal |
| 1 piece (jumbo) | 200 g | 416 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Sardine (raw)
Can you eat raw sardines?
Yes, raw sardines can be eaten, but they carry more food-safety risk than cooked fish because they may contain parasites or harmful bacteria. Choose fish specifically handled for raw consumption; freshness alone does not make it safe.
Are raw sardines safe for sushi or sashimi?
Raw sardines can be served as sushi or sashimi only when sourced and handled for raw consumption. Ordinary fresh sardines are not automatically suitable, and acidic marinades or brief rinsing do not remove every parasite or pathogen.
Does freezing raw sardines make them safe to eat?
Freezing under controlled time-and-temperature conditions can kill certain parasites, but a typical home freezer may not meet those standards. Freezing also does not reliably eliminate harmful bacteria, so it cannot make every raw sardine safe.
Can you eat the bones in raw sardines?
Small sardine bones are edible, but raw bones may remain firm and can be difficult to spot. Remove them carefully, especially when serving children; the softened bones in canned sardines are not a useful comparison.
How long do raw sardines last in the fridge?
Keep raw sardines covered in the coldest part of the refrigerator and cook them as soon as possible, ideally the day you buy them. Do not rely on smell alone to confirm safety, and discard fish left warm for too long.
How do you clean raw sardines before preparing them?
Cut open the belly, remove the entrails, and briefly rinse the sardines with potable cold water before patting them dry. Wash your hands, knife, and board immediately afterward so raw fish juices do not contaminate other foods.
How can you tell if raw sardines are fresh?
Fresh sardines should have clear eyes, shiny skin, firm flesh, and a mild sea smell. A sour, ammonia-like, or strongly fishy odor, or slimy and damaged flesh, is a reason not to eat them raw.
Are raw sardines high in mercury?
Sardines are small fish and generally contain less mercury than large predatory species such as swordfish. That does not remove the separate parasite and bacterial risks of eating them raw.
Can you eat raw sardines while pregnant?
No, raw sardines are not recommended during pregnancy because parasites and bacteria in uncooked fish can cause infections that pose risks to both parent and baby. Eat sardines thoroughly cooked instead.
Does cooking sardines destroy their omega-3 fats?
Cooking does not remove all of sardines’ omega-3 fats, though high heat and prolonged cooking can affect some nutrients. Raw sardines are not necessary to obtain omega-3s, and cooking them thoroughly is safer.
Sardine (raw) Vitamins & Minerals
Vitamins
B12
7.15µg · 298% DV
B3
4mg · 25% DV
Vitamin D
3.84µg · 19% DV
B2
0.18mg · 14% DV
Minerals
Selenium
42µg · 76% DV
Phosphorus
392mg · 56% DV
Calcium
306mg · 31% DV
Iodine
24µg · 16% DV
Potassium ⭐
318mg · 9% DV
Sodium
83mg · 4% DV
Sardine (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardine (raw)
To burn the 166 calories in 1 piece (medium) (80 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 Sardine (raw)?
Raw sardine is the uncooked flesh of a small, oily saltwater fish found in the Mediterranean and other coastal waters. Sardines are more commonly grilled, fried or baked than eaten raw, though raw preparations such as crudo appear in some coastal cuisines. The flesh is soft and richly savoury, with a pronounced sea flavour; lemon, herbs and finely sliced onion make natural accompaniments.
It is high in protein and omega-3 fats, with no carbohydrates. If you plan to eat raw sardine, buy it from a trusted fishmonger who can confirm it has been handled and prepared for raw consumption, and keep it properly chilled. Citrus or vinegar can add flavour, but does not make raw fish safe; when in doubt, cook it thoroughly and serve with salad or bread.
How Nutritious Is Sardine (raw)?
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 Sardine (raw) 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 Sardine (raw) Contain Allergens?
Contains these allergens:
Which Diets Is Sardine (raw) 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
Sardine (raw) Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.36g
POLYUNSATURATED
2.4g
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.