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Sardines, canned in olive oil, drained Calories
Rich in omega-3, high protein, source of vitamin D and calcium
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 olive oil, drained (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 11.2 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 olive oil, drained Nutrition Facts
Selected: 1 can (medium) · 90 g
189
KCAL / 90G
Carbs
0g
· 0% DV
Protein
22.1g
· 44% DV
Fat
11.2g
· 14% 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 47% · Fat 53%
Sardines, canned in olive oil, drained nutrition facts table · 1 can (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0 g | |
| Sodium | 360 mg | 16% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.1 g | 44% |
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 olive oil, drained?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 90 g | 189 kcal |
| 1 tablespoon (chopped) | 15 g | 32 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 1 serving (small) | 50 g | 105 kcal |
| 3 piece (medium) | 60 g | 126 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (large) | 100 g | 210 kcal |
| 1 can (large) | 120 g | 252 kcal |
| 1 cup (chopped) | 150 g | 315 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sardines, canned in olive oil, drained
Are canned sardines in olive oil good for you?
Yes, canned sardines in olive oil are a nutritious source of protein and omega-3 fats. They can be a convenient addition to meals, but the salt content varies, so taste them before adding more salt to a dish.
Can you eat the bones in canned sardines in olive oil?
Yes, the small bones in canned sardines in olive oil are soft enough to eat. They become tender during canning, so they are usually eaten along with the fish; remove any pieces you find unpleasant.
Do canned sardines in olive oil need to be cooked?
No, canned sardines in olive oil are already cooked and ready to eat. You can add them straight to a salad or sandwich, or warm them briefly near the end of cooking to keep the fish from breaking apart.
How do you use canned sardines in olive oil in pasta?
Add canned sardines in olive oil to warm pasta with garlic, lemon, chili, or tomatoes. Stir them in at the end rather than cooking them for a long time, so they retain their texture and do not turn mushy.
Should you drain the oil from canned sardines in olive oil?
No, draining the oil is optional. Keep some for a dressing or to add flavor to toast; drain the fish well if you prefer a less oily sandwich or want to control how much oil goes into a recipe.
How long do canned sardines in olive oil last after opening?
Transfer leftover canned sardines in olive oil to a covered container and refrigerate them. Eat them within 3–4 days, and discard them if they have been left at room temperature for an extended period.
Should you rinse canned sardines in olive oil before eating them?
No, rinsing canned sardines in olive oil is unnecessary and can wash away flavor while making the fish fall apart. If you want less oil, lift the sardines out with a fork and let them drain instead.
Are canned sardines in olive oil low in mercury?
Yes, sardines are a small fish and are generally low in mercury compared with larger predatory fish. They are a useful seafood choice for people limiting mercury, including during pregnancy, while following local guidance on fish servings.
Are canned sardines in olive oil as good as fresh sardines?
They are different options: canned sardines in olive oil are cooked, seasoned, and ready to eat, while fresh sardines need cooking and have a firmer texture. Use canned sardines for convenience and fresh ones when you want a grilled or roasted dish.
Can you freeze canned sardines in olive oil after opening?
Yes, you can freeze opened canned sardines in olive oil in a sealed freezer-safe container. Their texture may become softer after thawing, so they work better mixed into pasta or a cooked dish than served whole.
Sardines, canned in olive oil, drained Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
Vitamin D
6.12µg · 31% DV
B3
4.68mg · 29% DV
B2
0.21mg · 16% DV
Minerals
Selenium
47µg · 85% DV
Phosphorus
441mg · 63% DV
Calcium
344mg · 34% DV
Copper
0.21mg · 23% DV
Sodium
360mg · 16% DV
Potassium ⭐
357mg · 11% DV
Sardines, canned in olive oil, drained Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines, canned in olive oil, drained
To burn the 189 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 olive oil, drained?
Sardines, canned in olive oil, drained are small sardines cooked and packed in olive oil, with the oil poured off before serving. Their flesh is tender and savoury, with a distinctive, gently briny flavour; the softened bones are usually eaten too. They need little preparation and can be enjoyed straight from the can.
Across the Mediterranean and in many English-speaking homes, they’re served on toast, folded into salads or pasta, or paired with lemon and fresh herbs. They’re high in protein and omega-3 fats, with no carbohydrate; eating the bones also provides calcium. For a lighter plate, drain them well and serve with crisp vegetables or a green salad.
How Nutritious Is Sardines, canned in olive oil, drained?
Nutrient density
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 olive oil, drained 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 olive oil, drained Contain Allergens?
Contains these allergens:
Which Diets Is Sardines, canned in olive oil, drained 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 olive oil, drained Fat Profile
SATURATED
2.43g
MONOUNSATURATED
4.59g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.