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Sardines (canned, in water) Calories
Sardines (canned, in water)
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 87 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 19.5 g of protein, 1.4 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
87
KCAL / 90G
Carbs
0g
· 0% DV
Protein
19.5g
· 39% DV
Fat
1.4g
· 2% 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 86% · Fat 14%
Sardines (canned, in water) nutrition facts table · 1 can (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 87 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.36 g | 2% |
| Trans fat | 0 g | |
| Sodium | 276 mg | 12% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 19.5 g | 39% |
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 | 87 kcal |
| 1 piece (small) | 20 g | 19 kcal |
| 1 serving (small) | 60 g | 58 kcal |
| 100 g | 100 g | 97 kcal |
| 5 piece (medium) | 100 g | 97 kcal |
| 1 can (large) | 120 g | 116 kcal |
| 1 cup (chopped) | 140 g | 136 kcal |
| 1 serving (large) | 150 g | 146 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Sardines (canned, in water)
Are canned sardines in water good for you?
Yes, canned sardines in water are a nutrient-dense source of protein and omega-3 fats. They also contain naturally occurring nutrients from the fish; check the package if you are watching your sodium intake.
Can you eat the bones in canned sardines in water?
Yes, the soft bones in canned sardines in water are edible. The canning process makes them tender, and they provide calcium; remove any pieces you find unpleasant rather than forcing yourself to eat them.
Do canned sardines in water need to be cooked?
No, canned sardines in water are already cooked and ready to eat. You can add them straight to toast, pasta, or a salad, or warm them briefly if you prefer a hot meal.
Are canned sardines in water high in mercury?
No, sardines are small, short-lived fish and are generally low in mercury compared with large predatory fish. They are commonly included among lower-mercury seafood choices.
How long do canned sardines in water last after opening?
After opening, transfer canned sardines in water to a covered container and refrigerate them. Eat them promptly and discard them if their smell, appearance, or texture seems unusual; do not store leftovers in the opened can.
Should you drain canned sardines in water before eating them?
Usually, yes: draining canned sardines in water keeps salads, sandwiches, and other dishes from becoming watery. You do not need to rinse them, though you can if you want a milder taste.
Can you eat canned sardines in water straight from the can?
Yes, canned sardines in water can be eaten straight from the can because they are ready to eat. Drain them if you like, then add lemon, black pepper, or herbs for a quick snack.
What is the difference between canned sardines in water and fresh sardines?
Canned sardines in water have been cooked and sealed for storage, so they are ready to eat and have a softer texture. Fresh sardines need to be kept chilled and cooked before serving.
How can you make canned sardines in water taste less fishy?
Add an acidic or fresh ingredient: lemon juice, vinegar, tomatoes, or chopped herbs can balance the strong flavor of canned sardines in water. Drain them first if you want the taste to be less briny.
Can cats eat canned sardines in water?
Cats can have a small amount of plain canned sardines in water occasionally, but they should not replace complete cat food. Avoid sardines with added salt, seasoning, sauces, or other ingredients.
Sardines (canned, in water) Vitamins & Minerals
Vitamins
Vitamin D
173.7µg · 868% DV
B12
8.01µg · 334% DV
B3
4.68mg · 29% 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 87 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)?
Canned sardines in water are small sardines packed with water rather than oil, making them a convenient way to keep this familiar coastal fish on hand. Sardines have long been eaten around the Mediterranean and Atlantic coasts, and canned versions are now a pantry staple in many places.
Their flesh is soft and savoury, with a distinct sea-sweet flavour. Add them to a green salad, sandwich, pasta or toast; a squeeze of lemon and some herbs make an easy pairing. They are protein-rich, providing 21.7 g per 100 g. For a simple, lighter meal, drain the can and serve the fish with vegetables or salad.
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
High
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 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 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
0.36g
MONOUNSATURATED
0.45g
POLYUNSATURATED
0.63g
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.