Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
John West Sardines in Olive Oil (Canned) Calories
Rich in omega-3, high protein, bone-friendly calcium, healthy olive oil fats
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of John West Sardines in Olive Oil (Canned) (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 28.8 g of protein, 15.6 g of fat and 0 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
John West Sardines in Olive Oil (Canned) Nutrition Facts
Selected: 1 can (medium) · 120 g
252
KCAL / 120G
Carbs
0g
· 0% DV
Protein
28.8g
· 58% DV
Fat
15.6g
· 20% 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 45% · Fat 55%
John West Sardines in Olive Oil (Canned) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.72 g | 19% |
| Trans fat | 0 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 28.8 g | 58% |
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 Can of John West Sardines in Olive Oil (Canned)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 252 kcal |
| 2 piece (small) | 60 g | 126 kcal |
| 1 serving (small) | 60 g | 126 kcal |
| 1 can (small) | 90 g | 189 kcal |
| 3 piece (medium) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 4 piece (large) | 120 g | 252 kcal |
| 1 serving (medium) | 120 g | 252 kcal |
| 1 can (large) | 160 g | 336 kcal |
| 1 serving (large) | 160 g | 336 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About John West Sardines in Olive Oil (Canned)
Can you eat John West sardines in olive oil straight from the can?
Yes, John West sardines in olive oil are ready to eat, so you do not need to cook them first. Serve them on toast, in a salad, or with lemon and onion; the oil can also dress the dish.
Can you eat the bones in John West sardines in olive oil?
Yes, the bones in canned sardines are usually softened during processing and are edible. They also provide calcium. If you dislike their texture, remove them before serving or mash the sardines with a fork.
Should you drain John West sardines in olive oil?
No, you do not have to drain the olive oil. It can add flavor to toast, salads, or pasta; drain the sardines if you prefer a less oily serving.
How should you store John West sardines in olive oil after opening?
Transfer leftover sardines from the can to a clean, covered container and refrigerate them. Eat them soon, and discard any sardines that have been left at room temperature for an extended time.
How should you store an unopened can of John West sardines in olive oil?
Keep an unopened can in a cool, dry cupboard away from direct sunlight. Do not use a can that is swollen, leaking, or badly dented, and check its use-by date.
Do you need to cook John West sardines in olive oil?
No, John West sardines in olive oil are already cooked and can be eaten straight from the can. You can warm them in a pan or add them near the end of cooking; heating them in the can is not appropriate.
How are John West sardines in olive oil different from fresh sardines?
John West sardines in olive oil have been cooked and packed in oil, while fresh sardines need to be prepared and cooked before eating. The canned version is convenient for quick meals and has a softer texture, including softened bones.
What can you make with John West sardines in olive oil?
Use John West sardines in olive oil in pasta, sandwiches, salads, or a mashed sardine spread. Their savory flavor pairs well with lemon, tomato, onion, and herbs; add the fish near the end so it does not break up too much.
Are John West sardines in olive oil good for you?
They can be a nutritious choice: sardines provide protein and omega-3 fats, and eating the softened bones adds calcium. The olive oil contributes flavor and fat, so you can drain it if you prefer a less oily meal.
Can you eat John West sardines in olive oil during pregnancy?
Yes, sardines are a low-mercury fish, and canned sardines are cooked, so they are generally suitable during pregnancy. Choose an intact can and store leftovers safely; ask your healthcare professional if you have an individual dietary restriction.
John West Sardines in Olive Oil (Canned) Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
B3
6.6mg · 41% DV
Vitamin D
8.16µg · 41% DV
B2
0.36mg · 28% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
516mg · 74% DV
Calcium
384mg · 38% DV
Iodine
42µg · 28% DV
Sodium
456mg · 20% DV
Potassium ⭐
420mg · 12% DV
John West Sardines in Olive Oil (Canned) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off John West Sardines in Olive Oil (Canned)
To burn the 252 calories in 1 can (medium) (120 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 John West Sardines in Olive Oil (Canned)?
John West Sardines in Olive Oil (Canned) is a ready-to-eat tinned fish product: sardines packed with olive oil. The can makes them convenient to keep on hand, and their soft, edible bones are part of the fish rather than something to pick out.
They have a savoury, distinctly fishy flavour and a tender, rich texture. Sardines are enjoyed across Mediterranean cuisines, while canned fish is also a familiar pantry staple in many English-speaking countries. Serve them on toast or crackers, fold them into a salad or pasta, or add lemon and herbs for a brighter bite.
They provide plenty of protein and omega-3 fats, with calcium from the edible bones. Pair them with vegetables or whole-grain bread for an easy, satisfying meal.
How Nutritious Is John West Sardines in Olive Oil (Canned)?
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 John West Sardines in Olive Oil (Canned) 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 John West Sardines in Olive Oil (Canned) Contain Allergens?
Contains these allergens:
Which Diets Is John West Sardines in Olive Oil (Canned) 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
John West Sardines in Olive Oil (Canned) Fat Profile
SATURATED
3.72g
MONOUNSATURATED
7.44g
POLYUNSATURATED
3.84g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
Compare John West Sardines in Olive Oil (Canned)
Foods Similar to John West Sardines in Olive Oil (Canned)
Have another question about John West Sardines in Olive Oil (Canned)?
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.