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Small Sardine Calories
Rich in omega-3, high protein, low calorie
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
5 piece (medium) of Small Sardine (75 g) has 105 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 15.5 g of protein, 4.7 g of fat and 0 g of fiber. Its 6.7 µg of B12 covers 278% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Small Sardine Nutrition Facts
Selected: 5 piece (medium) · 75 g
105
KCAL / 75G
Carbs
0g
· 0% DV
Protein
15.5g
· 31% DV
Fat
4.7g
· 6% 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 59% · Fat 41%
Small Sardine nutrition facts table · 5 piece (medium) (75 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 105 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 1.13 g | 6% |
| Trans fat | 0 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 15.5 g | 31% |
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 5 Pieces of Small Sardine?
| Serving | Amount | Calories |
|---|---|---|
| 5 piece (medium) | 75 g | 105 kcal |
| 1 piece (small) | 15 g | 21 kcal |
| 3 piece (medium) | 45 g | 63 kcal |
| 1 can (medium) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 1 can (large) | 125 g | 175 kcal |
| 10 piece (large) | 150 g | 210 kcal |
| 1 serving (large) | 150 g | 210 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Small Sardine
How do you cook small sardines?
Small sardines are commonly pan-fried, grilled, or baked. Pat them dry before cooking and avoid crowding the pan or grill so they brown rather than steam. Their small size means they cook quickly, so keep a close eye on them.
Do you need to gut small sardines?
Small sardines can be cooked whole, but removing the head and guts gives them a cleaner, milder taste. Slit the belly, remove the innards, then rinse briefly under cold water and pat the fish dry before cooking.
Can you eat the bones in small sardines?
Yes, the fine bones in well-cooked small sardines are generally edible. If the fish are larger or you are serving them to a child, remove the backbone and check carefully for any remaining bones.
How can you tell if small sardines are fresh?
Fresh small sardines have bright, clear eyes, shiny skin, and firm flesh that springs back when pressed. They should smell mildly of the sea, not sour or strongly fishy. Keep them chilled and cook them promptly.
How should you store small sardines in the fridge?
Keep small sardines in a covered container in the coldest part of the refrigerator and cook them as soon as possible. If you have cleaned them, pat them dry first, and keep raw fish separate from ready-to-eat foods.
Can you freeze small sardines?
Yes, small sardines freeze well. Clean and dry them, pack them airtight, and freeze them promptly. Thaw them in the refrigerator before cooking, and do not refreeze fish once it has thawed.
Can you grill small sardines without them sticking?
Yes. Dry the small sardines, lightly oil their skin, and place them on a thoroughly heated, clean grill. Let them cook until the skin releases easily before turning; moving them too early can tear the delicate fish.
Can you eat small sardines raw?
It is safer not to eat small sardines raw because uncooked fish can carry parasites or harmful bacteria. Cook them thoroughly unless they have been specifically handled and stored for raw consumption under appropriate food-safety controls.
Are small sardines high in mercury?
No, small sardines are generally considered a low-mercury fish compared with large predatory fish. They still need careful handling and thorough cooking, particularly for people who are pregnant or otherwise advised to follow specific fish-safety guidance.
What is the difference between small sardines and anchovies?
Small sardines and anchovies are different fish, although both are small, oily, and often cooked whole. Sardines tend to have a fuller-bodied taste, while anchovies are more intensely savory; they are not always interchangeable in recipes.
Small Sardine Vitamins & Minerals
Vitamins
B12
6.68µg · 278% DV
B3
4.28mg · 27% DV
Vitamin D
5.25µg · 26% DV
B6
0.22mg · 13% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
315mg · 45% DV
Calcium
240mg · 24% DV
Iodine
26µg · 17% DV
Potassium ⭐
263mg · 8% DV
Sodium
68mg · 3% DV
Small Sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small Sardine
To burn the 105 calories in 5 piece (medium) (75 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 Small Sardine?
Small sardine refers to a small sardine fish, commonly caught in coastal waters and eaten fresh as well as preserved. Fresh fish are usually cleaned and cooked whole, while canned sardines are a familiar pantry staple in many countries.
Around the Mediterranean, small sardines are often grilled or pan-fried and served with lemon, bread and salad; elsewhere they may be added to pasta or eaten on toast. Their flesh is tender, savoury and distinctly marine. They offer substantial protein—20.6 g per 100 g—and omega-3 fats. For a lighter meal, grill them rather than frying and pair with vegetables or a crisp salad.
How Nutritious Is Small 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 Small Sardine 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 Small Sardine Contain Allergens?
Contains these allergens:
Which Diets Is Small Sardine Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Small Sardine Fat Profile
SATURATED
1.13g
MONOUNSATURATED
1.65g
POLYUNSATURATED
1.27g
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.