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Sardines Calories
Rich in omega-3, protein source, contains vitamin D
In season: Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Sardines (25 g) has 52 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 6.3 g of protein, 2.9 g of fat and 0 g of fiber. Its 48.3 µg of Vitamin D covers 241% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
What is Sardines?
Sardines are small, oily fish found in the Atlantic and Mediterranean, usually sold fresh whole or preserved in tins. Fresh sardines are common in Mediterranean cooking, while canned ones are a pantry staple in many parts of the world.
Their flesh is tender and savoury, with a distinct, rich flavour. Grill or roast them whole with lemon, or serve tinned sardines on toast, in salads or with pasta. They provide protein and omega-3 fats; 100 g contains 25 g of protein. For a lighter meal, choose grilled sardines and pair them with vegetables or a crisp salad.
Sardines Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0% DV
Protein
25g
· 50% DV
Fat
11.5g
· 15% 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 Vitamins & Minerals
Vitamins
Vitamin D
193µg · 965% DV
B12
8.9µg · 371% DV
B3
5.7mg · 36% DV
B2
0.23mg · 18% DV
Minerals
Selenium
52.7µg · 96% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
How Nutritious Is Sardines?
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.
Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines
To burn the 208 calories in 100 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.
Is Sardines 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 Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Sardines 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
Sardines Fat Profile
SATURATED
2.7g
MONOUNSATURATED
4.5g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Sardines
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Frequently Asked Questions About Sardines
How do you cook sardines?
Sardines are commonly grilled, pan-fried, or baked. For a simple pan-fry, dry them well, season, and cook until the flesh is opaque and the skin is crisp; avoid overcooking, which can make the fish dry.
Can you eat the bones in sardines?
Yes, the small bones in cooked sardines are soft enough to eat, especially in canned sardines. With fresh, larger sardines, you can remove the backbone if you prefer, and should always take out any sharp bone you notice.
Are sardines and anchovies the same fish?
No. Sardines and anchovies are different kinds of small oily fish. Sardines are generally larger and have a milder, meatier taste, while anchovies are smaller and often sold salted or cured.
Do sardines need to be gutted before cooking?
Fresh sardines are usually gutted before cooking, particularly when they are large enough for the entrails to affect the taste. Rinse them briefly after cleaning and pat dry; small sardines may sometimes be cooked whole.
Are sardines low in mercury?
Yes, sardines are a low-mercury fish compared with large predatory fish such as swordfish. They can be a useful fish choice for people limiting mercury, while pregnancy guidance still recommends varying seafood choices.
Are sardines healthy to eat regularly?
Yes, sardines provide protein and omega-3 fats, and they also contain vitamin D. They are a nutritious fish to include in meals; choose preparations with less added salt or frying oil when that suits your needs.
How can you tell if fresh sardines are fresh?
Fresh sardines should smell mild and clean, not sour or strongly fishy. Look for bright eyes, shiny skin, and firm flesh that springs back when gently pressed; avoid fish that look dull or feel mushy.
How long do fresh sardines keep in the fridge?
Keep fresh sardines cold in a covered container in the refrigerator and cook them as soon as possible, ideally the day you buy them. Don’t leave them at room temperature, and discard fish that develops an off smell.
Can you freeze fresh sardines?
Yes. Clean and dry fresh sardines, seal them in a freezer-safe airtight package, and freeze promptly. Thaw them in the refrigerator before cooking, and do not refreeze sardines once they have thawed.
Can you eat sardines raw?
It’s safer to cook sardines rather than eat them raw, because raw fish can carry parasites or harmful microbes. Curing them with lemon juice does not reliably make them safe; cook fresh sardines thoroughly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.