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Sardines in olive oil, canned, drained Calories
High in protein, omega-3, vitamin B12, vitamin D, and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (small) of Sardines in olive oil, canned, drained (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.
Sardines in olive oil, canned, drained Nutrition Facts
Selected: 1 can (small) · 90 g
187
KCAL / 90G
Carbs
0g
· 0% DV
Protein
22.1g
· 44% DV
Fat
10.4g
· 13% 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%
Sardines in olive oil, canned, drained nutrition facts table · 1 can (small) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 187 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 276 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.1 g | 44% |
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 Small Can of Sardines in olive oil, canned, drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (small) | 90 g | 187 kcal |
| 1 piece (small) | 12 g | 25 kcal |
| 1 ounce (small) | 28 g | 58 kcal |
| 3 piece (medium) | 36 g | 75 kcal |
| 5 piece (large) | 60 g | 125 kcal |
| 1 serving (medium) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 1 can (medium) | 120 g | 250 kcal |
| 1 cup (shredded) | 140 g | 291 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Sardines in olive oil, canned, drained
Are canned sardines in olive oil good for you?
Yes, canned sardines in olive oil are a nutritious source of protein, omega-3 fats, vitamin B12, and vitamin D. Their soft edible bones also provide calcium; the amount of salt can vary between brands.
Can you eat the bones in canned sardines in olive oil?
Yes, the small bones in canned sardines in olive oil are softened by the canning process and are normally safe to eat. They contribute calcium, but you can remove any pieces whose texture you dislike.
Do you need to cook canned sardines in olive oil?
No, canned sardines in olive oil are already cooked during canning and are ready to eat. You can eat them straight from the tin or add them to a dish; heating is only needed if you want a warm meal.
Should you drain the oil from canned sardines in olive oil?
No, you do not have to drain the oil from canned sardines in olive oil. Keep it for extra flavor in a salad or pasta, or drain the fish if you want a less oily meal.
How do you eat canned sardines in olive oil on toast?
Mash canned sardines in olive oil lightly with a fork, then spread them on toast with lemon, black pepper, or chopped herbs. Add them after toasting so the fish stays moist and the bread remains crisp.
How long do canned sardines in olive oil last after opening?
Once opened, transfer canned sardines in olive oil to a covered glass or food-safe container and refrigerate them; do not store them in the opened tin. For best quality, eat them within a day or two.
Are canned sardines in olive oil better than fresh sardines?
Neither is automatically better: canned sardines in olive oil are convenient, ready to eat, and have soft edible bones, while fresh sardines let you choose the cooking method and seasoning. Canned ones have a softer texture and may contain more salt.
Can you use the olive oil from canned sardines in olive oil?
Yes, you can use the oil from canned sardines in olive oil in a salad dressing, pasta, or on bread. It carries some fish flavor, so use it where that savory taste suits the dish.
Are canned sardines in olive oil high in mercury?
No, sardines are generally a low-mercury fish, so canned sardines in olive oil are commonly chosen as an alternative to larger predatory fish. Follow local fish advice during pregnancy, especially if you have been given individual dietary guidance.
Do canned sardines in olive oil need rinsing before eating?
No, canned sardines in olive oil do not need rinsing. Rinsing washes away the olive oil and some of the fish’s flavor; drain the tin instead if you want to remove excess oil.
Sardines in olive oil, canned, drained Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
4.68mg · 29% DV
Vitamin D
4.32µg · 22% DV
B2
0.21mg · 16% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
441mg · 63% DV
Calcium
344mg · 34% DV
Iodine
32µg · 21% DV
Sodium
276mg · 12% DV
Potassium ⭐
357mg · 11% DV
Sardines in olive oil, canned, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines in olive oil, canned, drained
To burn the 187 calories in 1 can (small) (90 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 Sardines in olive oil, canned, drained?
Sardines in olive oil, canned, drained are small sardines preserved in olive oil, with the excess oil poured off before serving. They have a savoury, distinctly fishy flavour and soft flesh that flakes easily. A familiar pantry staple around the Mediterranean, they are also convenient for quick meals wherever canned fish is enjoyed.
Serve them on toast or crackers, with lemon and salad, or fold them into pasta, sandwiches or grain bowls. They are high in protein, with 24.6 g per 100 g, and provide omega-3 fats and vitamin B12. Drain them well and add fresh vegetables for a lighter, balanced plate.
How Nutritious Is Sardines in olive oil, canned, drained?
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 Sardines in olive oil, canned, drained 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 Sardines in olive oil, canned, drained Contain Allergens?
Contains these allergens:
Which Diets Is Sardines in olive oil, canned, drained 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
Sardines in olive oil, canned, drained Fat Profile
SATURATED
1.98g
MONOUNSATURATED
4.32g
POLYUNSATURATED
2.43g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.