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Sardines, canned in water Calories
High in protein, omega-3, vitamin D, and calcium. Low fat (canned in water, not oil).
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Sardines, canned in water (90 g) has 104 calories. That works out to 116 calories per 100 g. It contains 0 g of carbs, 22.5 g of protein, 2.3 g of fat and 0 g of fiber. Its 173.7 µg of Vitamin D covers 869% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines, canned in water Nutrition Facts
Selected: 1 can (medium) · 90 g
104
KCAL / 90G
Carbs
0g
· 0% DV
Protein
22.5g
· 45% DV
Fat
2.3g
· 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 81% · Fat 19%
Sardines, canned in water nutrition facts table · 1 can (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0 g | |
| Sodium | 276 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.5 g | 45% |
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 1 Can of Sardines, canned in water?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 90 g | 104 kcal |
| 1 piece (small) | 20 g | 23 kcal |
| 1 serving (small) | 60 g | 70 kcal |
| 1 can (small) | 60 g | 70 kcal |
| 100 g | 100 g | 116 kcal |
| 5 piece (medium) | 100 g | 116 kcal |
| 1 can (large) | 120 g | 139 kcal |
| 1 serving (large) | 150 g | 174 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Sardines, canned in water
Are canned sardines in water already cooked?
Yes, canned sardines in water are cooked during the canning process and are ready to eat straight from the can. You do not need to cook them again, though you can warm them in a dish if you prefer.
Can you eat the bones in canned sardines in water?
Yes, the small bones in canned sardines in water are softened during processing and are generally edible. Mash the fish to break them up further, or remove any pieces that feel unpleasant to you.
How do you eat canned sardines in water?
Serve canned sardines in water on toast with lemon, add them to a salad, or toss them into pasta. Their savory flavor pairs well with acidic ingredients such as lemon or tomatoes and fresh herbs.
Should you drain canned sardines in water before eating them?
No, draining is optional; the canning water is safe to eat with the fish. Drain the sardines if you want a firmer topping for toast or salad, or if you do not want extra liquid in your recipe.
Do you need to rinse canned sardines in water?
No, rinsing canned sardines in water is unnecessary and can wash away some of their flavor. If you want less liquid, drain them instead; rinsing is not a reliable way to remove all the salt.
How long do canned sardines in water last after opening?
Transfer leftover canned sardines in water to a covered container and refrigerate them; use them within 3–4 days. Avoid storing them in the opened metal can, and discard them if their smell or appearance changes.
Are canned sardines in water safe to eat during pregnancy?
Yes, sardines are generally considered a low-mercury fish and can be eaten during pregnancy. Canned varieties may contain substantial sodium, so ask your clinician or dietitian if you have a pregnancy-related dietary restriction.
What can you cook with canned sardines in water?
Add canned sardines in water to pasta, tomato-based rice, omelets, or fish cakes. For pasta and other hot dishes, fold the sardines in near the end so they warm through without breaking apart too much.
How should you store an unopened can of sardines in water?
Keep unopened canned sardines in water in a cool, dry cupboard away from direct sunlight. Do not eat them if the can is swollen, leaking, badly rusted, or deeply dented, even if the date has not passed.
Are canned sardines in water different from sardines canned in oil?
Yes, sardines canned in water have a lighter, less oily texture, while oil-packed sardines taste richer. The packing liquid also affects how the fish works in a recipe, so water-packed sardines suit dishes where you want a lighter finish.
Sardines, canned in water Vitamins & Minerals
Vitamins
Vitamin D
173.7µg · 868% DV
B12
8.01µg · 334% DV
B3
5.13mg · 32% DV
B2
0.21mg · 16% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
441mg · 63% DV
Calcium
344mg · 34% DV
Iodine
32µg · 21% DV
Sodium
276mg · 12% DV
Potassium ⭐
357mg · 11% DV
Sardines, canned in water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines, canned in water
To burn the 104 calories in 1 can (medium) (90 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 Sardines, canned in water?
Sardines, canned in water are small sardines preserved in water in a sealed can, making them a convenient pantry staple. Compared with oil-packed versions, they offer a leaner option while retaining the fish’s characteristic savoury flavour.
Their soft texture makes them easy to flake onto toast, fold into a salad or serve with crackers; lemon, herbs and crisp vegetables are natural pairings. In many places, they’re also used in sandwiches or added to simple pasta dishes. They’re high in protein, with 25 g per 100 g, and provide omega-3 fats, vitamin D and calcium. Pair them with vegetables or whole-grain bread for an easy meal.
How Nutritious Is Sardines, canned in water?
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 Sardines, canned in water 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 Sardines, canned in water Contain Allergens?
Contains these allergens:
Which Diets Is Sardines, canned in water 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 water Fat Profile
SATURATED
0.63g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.44g
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.