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Sardines, Canned (Sunflower Oil, Drained) Calories
Rich in omega-3, high protein, contains vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Sardines, Canned (Sunflower 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 (Sunflower 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 (Sunflower Oil, Drained) nutrition facts table · 1 can (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 189 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 1.98 g | 10% |
| Trans fat | 0 g | |
| Sodium | 387 mg | 17% |
| 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 (Sunflower Oil, Drained)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 90 g | 189 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 |
| 5 piece (large) | 100 g | 210 kcal |
| 1 serving (large) | 100 g | 210 kcal |
| 1 can (large) | 125 g | 263 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sardines, Canned (Sunflower Oil, Drained)
Are canned sardines in sunflower oil good for you?
Yes, canned sardines in sunflower oil provide protein, omega-3 fats and vitamin D. The amount of salt varies by product, so check the sodium information if you need to limit your salt intake.
Can you eat canned sardines in sunflower oil straight from the can?
Yes, canned sardines in sunflower oil are ready to eat and do not need further cooking. Drain them if you prefer less oil, then serve them on toast or add them to a salad, pasta or sandwich.
Can you eat the bones in canned sardines?
Yes, the bones in canned sardines are usually soft enough to eat because the fish is cooked during canning. Most people leave them in, but you can remove any piece that still feels hard or unpleasant.
Should you drain the oil from canned sardines in sunflower oil?
No, draining is optional and depends on how you plan to use the sardines. Draining leaves less oil in a sandwich or salad, while keeping it adds moisture and sunflower-oil flavor to pasta or a warm dish.
Are canned sardines high in mercury?
No, sardines are a small fish and are generally low in mercury compared with large predatory fish. They are commonly included among lower-mercury seafood choices, including during pregnancy, while following local guidance on fish servings.
How long do canned sardines last once opened?
Transfer leftover canned sardines to a clean, covered container and refrigerate them; use them within 3–4 days. Do not leave them in the opened can, and discard them if they develop an unusual smell, color or texture.
Can you eat canned sardines every day?
You can include canned sardines often, but rotating them with other fish and protein sources gives your meals more variety. Salt content differs between cans, so people limiting sodium should check the product information and account for the portion they eat.
Are canned sardines as nutritious as fresh sardines?
Both can be nutritious choices. Canned sardines are cooked during processing, which softens their bones, while fresh sardines let you choose the cooking method and added salt; the exact nutrient content varies with preparation.
Can you freeze canned sardines after opening?
Yes, you can freeze leftover canned sardines after transferring them to a freezer-safe airtight container. Thaw them in the refrigerator and use them in a cooked dish; freezing can soften the texture, so they may be less appealing on their own.
What can you make with canned sardines in sunflower oil?
Canned sardines in sunflower oil work well in pasta, salads, sandwiches and on toast. Add lemon, herbs or chopped onion to balance their rich flavor, and stir them into hot dishes near the end so they do not break apart.
Sardines, Canned (Sunflower Oil, Drained) Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
5.13mg · 32% DV
Vitamin D
6.3µg · 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
387mg · 17% DV
Potassium ⭐
357mg · 11% DV
Sardines, Canned (Sunflower 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 (Sunflower 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 (Sunflower Oil, Drained)?
Canned sardines in sunflower oil are prepared by cooking and preserving small sardines in oil; draining them removes most of the packing oil while leaving the fish tender and savoury. Sardines have long been eaten around the Mediterranean and are now a convenient pantry staple worldwide.
Serve them on toast or crackers, toss them into a salad or pasta, or pair them with lemon, herbs and crisp vegetables. Their flavour is rich and distinctly fishy, with soft flesh and sometimes tender edible bones. They are high in protein, with 24.6 g per 100 g, and provide omega-3 fats and vitamin D. For a lighter meal, drain well and serve with plenty of greens.
How Nutritious Is Sardines, Canned (Sunflower Oil, Drained)?
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 (Sunflower 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 (Sunflower Oil, Drained) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines, Canned (Sunflower 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 (Sunflower Oil, Drained) Fat Profile
SATURATED
1.98g
MONOUNSATURATED
3.78g
POLYUNSATURATED
4.23g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.