1 piece (medium) of Sardine Fillet (60 g) has 111 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 13.6 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 Fillet Nutrition Facts

Selected: 100 g

185

KCAL / 100G

Carbs

· 0% DV

Protein

22.7g

· 45% DV

Fat

10.5g

· 13% DV

Fiber

· 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 Fillet Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

5.7mg · 36% DV

Vitamin D

7µg · 35% DV

0.3mg · 18% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

320mg · 46% DV

Iodine

35µg · 23% DV

Iron

3mg · 17% DV

How Nutritious Is Sardine Fillet?

Nutrient density

Very high

85/ 100

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

52/ 100

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.

Sardine Fillet Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sardine Fillet

To burn the 185 calories in 100 g:

🚶

46min

Walking (5 km/h)

🏃

19min

Running (8 km/h)

🚴

25min

Cycling

🏊

22min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sardine Fillet 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 Fillet Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Sardine Fillet 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 Fillet Fat Profile

SATURATED

2.3g

MONOUNSATURATED

3.7g

POLYUNSATURATED

2.5g

⚖️

Omega 6:3 ratio 0.1:1

Below the ideal 4:1 — a good omega balance.

Compare Sardine Fillet

🐟vs🐟

Sardine Fillet vs Salmon Fillet21 kcal fewer per 100 g

→🐟vs🐟

Sardine Fillet vs Canned Tuna69 kcal more per 100 g

→🐟vs🐟

Sardine Fillet vs Fish75 kcal more per 100 g

→🐟vs🐟

Sardine Fillet vs Tuna53 kcal more per 100 g

→

Foods Similar to Sardine Fillet

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Sardine Fillet

How many calories and how much protein are in sardine fillet?

A 100 g serving of sardine fillet provides 185 calories and 22.7 g of protein. It contains no carbohydrates.

Is sardine fillet suitable for a keto diet?

Yes. Sardine fillet has 0 g of carbohydrates per 100 g, making it compatible with keto and ketovore diets. Its glycemic index is 0.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026