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Sardine (Airfry) Calories
Rich in omega-3, high protein, vitamin D, low carbohydrate
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardine (Airfry) (60 g) has 108 calories. That works out to 180 calories per 100 g. It contains 0 g of carbs, 13.5 g of protein, 6.3 g of fat and 0 g of fiber. Its 5.3 µg of B12 covers 223% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardine (Airfry) Nutrition Facts
Selected: 1 piece (medium) · 60 g
108
KCAL / 60G
Carbs
0g
· 0% DV
Protein
13.5g
· 27% DV
Fat
6.3g
· 8% 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 (Airfry) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 6.3 g | 8% |
| Saturated fat | 1.5 g | 8% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 13.5 g | 27% |
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 (Airfry)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 108 kcal |
| 1 piece (small) | 40 g | 72 kcal |
| 1 piece (large) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 pack (whole) | 100 g | 180 kcal |
| 1 serving (medium) | 120 g | 216 kcal |
| 1 cup (chopped) | 140 g | 252 kcal |
| 3 piece (medium) | 180 g | 324 kcal |
| 1 serving (large) | 180 g | 324 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Sardine (Airfry)
How do you cook sardines in an air fryer?
To cook sardines in an air fryer, clean and pat them dry, then toss with a little oil and your preferred seasoning. Arrange them in a single layer and cook until browned, turning once. Avoid crowding the basket so they cook evenly.
How long do sardines take in an air fryer?
Air-fried sardines usually take about 8–10 minutes at 400°F (200°C), depending on their size and your appliance. Turn them halfway through, and check that the flesh is cooked through before serving.
Do you need to gut sardines before air frying them?
Yes, gut sardines before air frying if they have not already been cleaned. Slit the belly and remove the innards; you can leave the heads on or remove them. Pat the fish dry, and clean any surfaces that touched the raw fish.
Can you air fry frozen sardines?
Yes, you can air fry frozen sardines, but thawing them in the refrigerator first usually gives a more even result. Dry them well after thawing, since excess moisture can keep the skin from browning. If cooking from frozen, allow extra time and check doneness.
Do sardine bones get soft in an air fryer?
No, sardine bones do not reliably soften in an air fryer the way bones in canned sardines do. The small bones may be edible if you are comfortable with them, but remove the backbone and any firm bones if they bother you.
How do you keep air-fried sardines from smelling up the kitchen?
Ventilate the kitchen while cooking air-fried sardines, then clean the basket and tray soon afterward. Drying the fish before cooking and seasoning it with lemon, garlic, or herbs can also make the smell less noticeable.
Do air-fried sardines need flour or breadcrumbs?
No, air-fried sardines do not need flour or breadcrumbs. Pat the skin dry and brush it lightly with oil for browning; the fish can be cooked plain or seasoned. A coating is optional, but it may make the sardines less crisp if applied heavily.
What should you serve with air-fried sardines?
Serve air-fried sardines with lemon, a crisp salad, and bread or roasted vegetables. Their rich, savory flavor also pairs well with potatoes, beans, or a tangy sauce, making it easy to build a meal around them.
How should you store and reheat air-fried sardines?
Store leftover air-fried sardines in a covered container in the refrigerator once they have cooled. Reheat them until steaming hot, preferably in the air fryer for a few minutes to bring back some crispness. Discard fish left at room temperature for too long.
Are air-fried sardines healthy to eat?
Yes, air-fried sardines can be a nutritious meal: they provide protein and omega-3 fats, and air frying needs little added oil. Keep an eye on added salt, and pair them with vegetables or another side for a balanced plate.
Sardine (Airfry) Vitamins & Minerals
Vitamins
B12
5.34µg · 223% DV
Vitamin D
4.5µg · 23% DV
B3
3.3mg · 21% DV
B2
0.18mg · 14% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
252mg · 36% DV
Calcium
192mg · 19% DV
Iodine
21µg · 14% DV
Potassium ⭐
210mg · 6% DV
Sodium
72mg · 3% DV
Sardine (Airfry) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardine (Airfry)
To burn the 108 calories in 1 piece (medium) (60 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 (Airfry)?
Air-fried sardine is fresh sardine cooked in an air fryer, usually with a little oil and simple seasoning. Sardines are common in Mediterranean and Atlantic coastal cuisines, where they are often cooked whole and served soon after preparation.
The air fryer can crisp the skin while keeping the flesh tender. Serve the fish with lemon, herbs and a salad, or add bread or potatoes for a fuller meal. It provides plenty of protein and omega-3 fats, with virtually no carbohydrate, so it can suit lower-carb eating as well as everyday meals. Use just enough oil to coat the fish, and avoid crowding the basket for more even browning.
How Nutritious Is Sardine (Airfry)?
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 (Airfry) Processed?
NOVA 2
Minimally 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 Sardine (Airfry) Contain Allergens?
Contains these allergens:
Which Diets Is Sardine (Airfry) 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 (Airfry) Fat Profile
SATURATED
1.5g
MONOUNSATURATED
2.34g
POLYUNSATURATED
1.62g
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.