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Sardines cooked in olive oil Calories
Rich in omega-3, high in protein, good source of vitamin D and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sardines cooked in olive oil has 208 calories. It contains 0 g of carbs, 24.6 g of protein, 11.5 g of fat and 0 g of fiber. Its 8.9 µg of B12 covers 371% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines cooked in olive oil Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
11.5g
· 15% 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 cooked in olive oil nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.3 g | 12% |
| Trans fat | 0 g | |
| Sodium | 307 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
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 Serving of Sardines cooked in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 208 kcal |
| 1 piece (small) | 25 g | 52 kcal |
| 2 piece (medium) | 50 g | 104 kcal |
| 1 serving (small) | 85 g | 177 kcal |
| 3 ounce (medium) | 85 g | 177 kcal |
| 100 g | 100 g | 208 kcal |
| 4 piece (large) | 100 g | 208 kcal |
| 1 cup (whole) | 140 g | 291 kcal |
| 1 serving (large) | 150 g | 312 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Sardines cooked in olive oil
Are sardines cooked in olive oil the same as canned sardines?
No, sardines cooked in olive oil are not automatically the same as canned sardines. This name describes a cooking method, while canned sardines are heat-processed and sealed for storage; check how the particular product was prepared.
Do you eat the skin on sardines cooked in olive oil?
Yes, the skin on sardines cooked in olive oil is edible. It becomes tender during cooking and carries flavor, so there is usually no need to remove it unless you simply prefer the texture without skin.
Can you cook sardines in olive oil without gutting them first?
It is better to gut sardines before cooking them in olive oil. Removing the innards gives the fish a cleaner flavor and makes it easier to eat; ask the fishmonger to clean them if you do not want to do it at home.
Are sardines cooked in olive oil eaten hot or cold?
Sardines cooked in olive oil can be served hot, at room temperature, or chilled. They work well as a warm main dish or a cold appetizer; refrigerate leftovers promptly rather than leaving them out for serving later.
What should you serve with sardines cooked in olive oil?
Serve sardines cooked in olive oil with lemon, crusty bread, a leafy salad, or simple vegetables. Bright, fresh sides balance the fish’s rich flavor without covering it up.
Can you use frozen sardines for cooking in olive oil?
Yes, thawed frozen sardines can be cooked in olive oil. Thaw them in the refrigerator, pat them dry before cooking, and handle them gently because thawed fish may be more delicate than fresh sardines.
How do you keep sardines from breaking apart while cooking them in olive oil?
Use a well-heated pan, arrange the sardines in one layer, and avoid turning them repeatedly. Sardines are delicate, so let one side cook before carefully turning them with a wide spatula.
How long do sardines cooked in olive oil last in the fridge?
Keep sardines cooked in olive oil in a covered container in the refrigerator and eat them within a few days. Discard them if they develop an off smell, a sticky surface, or an unusual appearance.
Can you reheat sardines cooked in olive oil?
Yes, you can reheat sardines cooked in olive oil, but gentle heat helps keep them moist and intact. Warm only the portion you plan to eat, using a low stovetop heat or a brief microwave session.
Are sardines cooked in olive oil a good source of omega-3?
Yes, sardines cooked in olive oil provide omega-3 fats, along with protein, vitamin D, and vitamin B12. Serve them with vegetables or salad for a simple, nutrient-rich meal.
Sardines cooked in olive oil Vitamins & Minerals
Vitamins
B12
8.9µg · 371% DV
B3
5.2mg · 33% DV
Vitamin D
4.8µg · 24% DV
B2
0.23mg · 18% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
Sodium
307mg · 13% DV
Potassium ⭐
397mg · 12% DV
Sardines cooked in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines cooked in olive oil
To burn the 208 calories in 100 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 cooked in olive oil?
Sardines cooked in olive oil are a simple Mediterranean-style dish: cleaned sardines are gently cooked in olive oil until tender. They have a savoury, distinctly maritime flavour, while the oil adds a fruity richness and keeps the flesh moist.
Serve them warm or at room temperature with lemon and herbs, alongside salad, vegetables or crusty bread. They work as a light main course or as part of a shared spread, and are also at home in the cuisines of Mediterranean coastal regions. This is a protein-rich, very low-carbohydrate choice, with 24.6 g of protein per 100 g. For a lighter plate, use a modest amount of oil and add plenty of fresh vegetables.
How Nutritious Is Sardines cooked in olive oil?
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 cooked in olive oil 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 cooked in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Sardines cooked in olive oil 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 cooked in olive oil Fat Profile
SATURATED
2.3g
MONOUNSATURATED
4.7g
POLYUNSATURATED
3g
Omega 6:3 ratio 0.7:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.