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Sardines Canned (Whin West) Calories
Rich in omega-3, high protein, bone-friendly 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 (Whin West) (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 27.2 g of protein, 12.6 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.
Sardines Canned (Whin West) Nutrition Facts
Selected: 1 can (medium) · 120 g
222
KCAL / 120G
Carbs
0g
· 0% DV
Protein
27.2g
· 54% DV
Fat
12.6g
· 16% 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 49% · Fat 51%
Sardines Canned (Whin West) nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0 g | |
| Sodium | 480 mg | 21% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 27.2 g | 54% |
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 (Whin West)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 222 kcal |
| 1 piece (medium) | 25 g | 46 kcal |
| 2 piece (medium) | 50 g | 93 kcal |
| 1 serving (small) | 60 g | 111 kcal |
| 1 can (small) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (medium) | 100 g | 185 kcal |
| 1 serving (large) | 150 g | 278 kcal |
| 1 can (large) | 160 g | 296 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Sardines Canned (Whin West)
Are canned sardines good for you?
Yes, canned sardines provide protein and omega-3 fats, and their softened bones are edible. They can be a nutritious meal or snack; sodium varies between products, so compare labels if you are limiting salt.
Can you eat the bones in canned sardines?
Yes, you can eat the bones in canned sardines. The canning process softens them so they are usually easy to chew, and they are commonly eaten with the fish rather than removed.
Do canned sardines need to be cooked?
No, canned sardines do not need cooking because they are already cooked during processing. Eat them straight from the can or add them near the end of cooking to warm them without making the fish dry or crumbly.
Should you drain the oil from canned sardines?
No, draining the oil from canned sardines is optional. Keep it for extra flavor in a salad or pasta, or drain it if you prefer a less oily dish; the choice depends on how you plan to serve them.
How long do canned sardines last after opening?
Opened canned sardines keep for about 3–4 days in the refrigerator. Transfer them to a covered container instead of storing them in the opened can, and discard them if they have been left at room temperature for too long.
Are canned sardines low in mercury?
Yes, sardines are a low-mercury fish, so canned sardines are generally a lower-mercury choice than large predatory fish. If you are pregnant, follow local fish-consumption guidance and ask your clinician about any personal restrictions.
What is the difference between sardines canned in oil and sardines canned in water?
Sardines canned in oil tend to taste richer, while those canned in water have a plainer taste and less added oil. Either can be eaten as sold; drain them if you want to control how much packing liquid goes into your dish.
How can you use canned sardines in a sandwich?
Yes, canned sardines work well in sandwiches. Mash them lightly with lemon and black pepper, then add them to bread with crunchy vegetables; draining the fish first helps keep the bread from becoming soggy.
Can cats eat canned sardines?
Cats can have a small amount of plain canned sardine occasionally, but it should not replace their complete cat food. Avoid spicy, heavily salted, or sauce-packed varieties, and ask a veterinarian if your cat has a health condition.
Are canned sardines as nutritious as fresh sardines?
Canned sardines retain much of the protein and omega-3 fats found in fresh sardines, and their softened bones can be eaten. The main difference is that canned versions may contain added salt or oil, while fresh sardines need cooking.
Sardines Canned (Whin West) Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
B3
6.84mg · 43% DV
Vitamin D
5.04µg · 25% DV
B2
0.28mg · 22% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
588mg · 84% DV
Calcium
458mg · 46% DV
Iodine
42µg · 28% DV
Sodium
480mg · 21% DV
Potassium ⭐
420mg · 12% DV
Sardines Canned (Whin West) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines Canned (Whin West)
To burn the 222 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 Sardines Canned (Whin West)?
Whin West canned sardines are sardines packed for convenience, ready to eat straight from the can. Their savoury, distinctly fishy flavour and tender texture make them easy to add to a simple meal; the packing liquid or sauce can vary, so check the label if you have a preference.
They’re commonly served on toast or crackers, stirred into salads, or paired with vegetables and grains. Sardines are high in protein and provide omega-3 fats; when the softened bones are included and eaten, they also contribute calcium. For a lighter plate, drain them and serve with leafy greens, lemon and crisp vegetables.
How Nutritious Is Sardines Canned (Whin West)?
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 (Whin West) 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 (Whin West) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines Canned (Whin West) 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 (Whin West) Fat Profile
SATURATED
2.64g
MONOUNSATURATED
4.92g
POLYUNSATURATED
3.24g
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.