Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Raw boneless sardine Calories
High in protein, omega-3, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw boneless sardine (35 g) has 50 calories. That works out to 142 calories per 100 g. It contains 0 g of carbs, 6.9 g of protein, 2.2 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Raw boneless sardine Nutrition Facts
Selected: 1 piece (medium) · 35 g
50
KCAL / 35G
Carbs
0g
· 0% DV
Protein
6.9g
· 14% DV
Fat
2.2g
· 3% 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 58% · Fat 42%
Raw boneless sardine nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 50 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.9 g | 14% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Raw boneless sardine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 50 kcal |
| 1 piece (small) | 20 g | 28 kcal |
| 1 piece (large) | 50 g | 71 kcal |
| 2 piece (medium) | 70 g | 99 kcal |
| 1 serving (small) | 85 g | 121 kcal |
| 100 g | 100 g | 142 kcal |
| 3 piece (large) | 105 g | 149 kcal |
| 1 serving (medium) | 120 g | 170 kcal |
| 1 cup (chopped) | 140 g | 199 kcal |
Calculated from 142 calories per 100 g.
Frequently Asked Questions About Raw boneless sardine
Can you eat raw boneless sardine?
Yes, but only if the raw boneless sardine was handled for raw consumption and its parasite risk was properly controlled. Freshness alone does not make raw fish safe; cook it thoroughly if you cannot confirm its handling.
Does lemon juice make raw boneless sardine safe to eat?
No, lemon juice does not reliably destroy parasites or harmful bacteria in raw boneless sardine. It can change the fish’s texture and appearance, but it is not a substitute for proper parasite control or cooking.
How do you cook raw boneless sardine?
Cook raw boneless sardine in a hot pan, under a grill, or in the oven until the flesh is opaque and separates easily. The thin fillets cook quickly, so watch them closely and keep raw-fish utensils away from ready-to-eat food.
How long does raw boneless sardine last in the fridge?
Keep raw boneless sardine covered in the coldest part of the refrigerator and cook it as soon as possible, ideally within one to two days. Discard it if it develops a sour smell, sticky surface, or unusually soft texture.
Can you freeze raw boneless sardine?
Yes, raw boneless sardine can be frozen in an airtight package. Thaw it in the refrigerator rather than on the counter, and use it promptly once thawed. Freezing at home does not necessarily make fish safe to eat raw.
How can you tell if raw boneless sardine is fresh?
Fresh raw boneless sardine should smell mild and briny, not sour or strongly fishy, and its flesh should look moist and firm. A bad smell or slimy, breaking-down flesh is a reason to discard it, not taste-test it.
Can you eat raw boneless sardine while pregnant?
No, pregnant people should avoid raw boneless sardine and choose sardine cooked until completely opaque instead. Raw fish can carry parasites or microbes that pose extra risks during pregnancy; keep it separate from cooked foods while preparing it.
Is the skin on raw boneless sardine edible?
Yes, sardine skin is edible, but eating the skin does not make an otherwise unsafe raw boneless sardine safe. If the fish is suitable for raw consumption, the skin can be left on; cooked sardine skin can become pleasantly crisp.
Does raw boneless sardine need to be washed before cooking?
No, rinsing raw boneless sardine under the tap is unnecessary and can spread bacteria through splashes. Remove any remaining scales or fragments with a clean paper towel, then wash your hands and sanitize the surfaces and utensils.
Is raw boneless sardine high in mercury?
No, sardines are small, short-lived fish and generally contain less mercury than large predatory fish. Mercury is not the only raw-fish concern, though: parasite control and careful handling still matter if you plan to eat sardine uncooked.
Raw boneless sardine Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
1.82mg · 11% DV
Vitamin D
1.68µg · 8% DV
B2
0.08mg · 6% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
88mg · 13% DV
Iodine
12µg · 8% DV
Iron
1.01mg · 6% DV
Potassium ⭐
139mg · 4% DV
Sodium
21mg · 1% DV
Raw boneless sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw boneless sardine
To burn the 50 calories in 1 piece (medium) (35 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 Raw boneless sardine?
Raw boneless sardine is sardine flesh that has been filleted and has not yet been cooked. Sardines are small, oily fish eaten around the Mediterranean and beyond; they are commonly grilled, pan-fried or served on toast, often with lemon and herbs. In many places, tinned sardines are also a familiar pantry staple.
Although this product is raw, sardines are usually cooked before serving. Eat it uncooked only if it has been prepared specifically for raw consumption; otherwise, cook it thoroughly. It provides protein, omega-3 fats and vitamin B12. For a lighter meal, grill it with little added oil and pair it with vegetables or a crisp salad.
How Nutritious Is Raw boneless sardine?
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 Raw boneless sardine 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 Raw boneless sardine Contain Allergens?
Contains these allergens:
Which Diets Is Raw boneless sardine 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
Raw boneless sardine Fat Profile
SATURATED
0.52g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Raw boneless sardine
Foods Similar to Raw boneless sardine
Have another question about Raw boneless sardine?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.