1 can (small) of Sardines canned in oil (90 g) has 187 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 10.4 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Sardines canned in oil Nutrition Facts

Selected: 100 g

208

KCAL / 100G

Carbs

· 0% DV

Protein

24.6g

· 49% DV

Fat

11.5g

· 15% 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%

Sardines canned in oil Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

5.2mg · 33% DV

Vitamin D

4.8µg · 24% DV

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 canned in oil?

Nutrient density

Very high

88/ 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

49/ 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.

Sardines canned in oil 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 Sardines canned in oil

To burn the 208 calories in 100 g:

🚶

51min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

28min

Cycling

🏊

24min

Swimming

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

Is Sardines canned in oil Processed?

NOVA 3

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 Sardines canned in oil 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 Sardines canned in oil 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

Sardines canned in oil Fat Profile

SATURATED

2.2g

MONOUNSATURATED

4.1g

POLYUNSATURATED

3.3g

⚖️

Omega 6:3 ratio 1.2:1

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

Compare Sardines canned in oil

🐟vs🐟

Sardines canned in oil vs Salmon Fillet2 kcal more per 100 g

→🐟vs🐟

Sardines canned in oil vs Canned Tuna92 kcal more per 100 g

→🐟vs🐟

Sardines canned in oil vs Fish98 kcal more per 100 g

→🐟vs🐟

Sardines canned in oil vs Tuna76 kcal more per 100 g

→

Foods Similar to Sardines canned in oil

🐟

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 Sardines canned in oil

How many calories and how much protein are in canned sardines in oil?

Canned sardines in oil provide 208 calories and 24.6 g of protein per 100 g. They contain no carbohydrates.

Are canned sardines in oil keto-friendly?

Yes. With 0 g of carbohydrates and a glycemic index of 0, canned sardines in oil are compatible with keto and ketovore diets. They contain fish, which is an allergen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026