Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Sardines pan-cooked without oil Calories
Rich in omega-3, high protein, low-fat cooking
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardines pan-cooked without oil (80 g) has 132 calories. That works out to 165 calories per 100 g. It contains 0 g of carbs, 18 g of protein, 6 g of fat and 0 g of fiber. Its 7.1 µg of B12 covers 297% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines pan-cooked without oil Nutrition Facts
Selected: 1 piece (medium) · 80 g
132
KCAL / 80G
Carbs
0g
· 0% DV
Protein
18g
· 36% DV
Fat
6g
· 8% 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 57% · Fat 43%
Sardines pan-cooked without oil nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 1.6 g | 8% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 18 g | 36% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Sardines pan-cooked without oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 132 kcal |
| 1 piece (extra small) | 40 g | 66 kcal |
| 1 piece (small) | 60 g | 99 kcal |
| 100 g | 100 g | 165 kcal |
| 1 piece (large) | 120 g | 198 kcal |
| 1 serving (medium) | 150 g | 248 kcal |
| 1 serving (large) | 200 g | 330 kcal |
| 3 piece (medium) | 240 g | 396 kcal |
| 1 pack (medium) | 250 g | 413 kcal |
Calculated from 165 calories per 100 g.
Frequently Asked Questions About Sardines pan-cooked without oil
How do you cook sardines in a pan without oil?
Cook sardines in a pan without oil by drying cleaned fish thoroughly and heating a heavy or nonstick pan first. Arrange the sardines in one layer and let them brown before turning; moving them too soon can tear the skin and flesh.
Can you eat the bones in sardines cooked in a pan without oil?
Yes, the small bones in sardines cooked in a pan without oil are edible when tender, but the backbone may remain firm. Remove it if it feels sharp or uncomfortable, and take care to check for bones when serving sardines to children.
Are sardines cooked in a pan without oil good for you?
Yes, sardines cooked in a pan without oil provide protein and omega-3 fats, and the cooking method adds no frying oil. Pair them with vegetables or salad for a simple, balanced meal; pan-cooking does not remove the fish’s naturally occurring fat.
Do sardines cooked in a pan without oil contain a lot of mercury?
No, sardines cooked in a pan without oil are generally considered a low-mercury seafood choice. They are small fish that typically contain less mercury than large predatory fish. During pregnancy, follow local seafood guidance if you need advice tailored to your circumstances.
How do you stop sardines cooked in a pan without oil from sticking?
To stop sardines cooked in a pan without oil from sticking, use a well-heated nonstick or heavy-based pan and pat the fish dry. Leave each sardine undisturbed until its underside browns and releases; trying to turn it too early can break it.
How can you reduce the smell of sardines cooked in a pan without oil?
Ventilate the kitchen and switch on an extractor fan while cooking sardines in a pan without oil. Clean the fish beforehand, wash the pan and utensils promptly, and serve with lemon if you like. Lemon can brighten the flavor, but it does not remove the cooking odor.
What should you serve with sardines cooked in a pan without oil?
Serve sardines cooked in a pan without oil with a crisp green salad, lemon, or roasted vegetables. Crusty bread or potatoes make the meal more filling, while a sharp dressing or fresh herbs complement the fish’s rich, savory flavor.
Can you make sardines cooked in a pan without oil from frozen sardines?
Yes, you can make sardines cooked in a pan without oil from frozen fish after thawing them in the refrigerator. Drain away liquid and pat the sardines dry before cooking; adding them while frozen can make the pan watery and prevent even browning.
How long do sardines cooked in a pan without oil keep in the fridge?
Sardines cooked in a pan without oil keep for about two days in the refrigerator when promptly cooled and stored in a covered container. Reheat only the portion you plan to eat, until piping hot, and discard the fish if its smell or appearance has changed.
Are sardines cooked in a pan without oil the same as anchovies?
No, sardines cooked in a pan without oil are not the same as anchovies. Sardines are generally larger and have a milder, meatier taste, while anchovies are smaller and often have a more intense, salty flavor, especially when preserved.
Sardines pan-cooked without oil Vitamins & Minerals
Vitamins
B12
7.12µg · 297% DV
B3
3.84mg · 24% DV
Vitamin D
3.36µg · 17% DV
B6
0.28mg · 16% DV
Minerals
Selenium
36µg · 65% DV
Phosphorus
280mg · 40% DV
Calcium
304mg · 30% DV
Iodine
28µg · 19% DV
Potassium ⭐
304mg · 9% DV
Sodium
72mg · 3% DV
Sardines pan-cooked without oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines pan-cooked without oil
To burn the 132 calories in 1 piece (medium) (80 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 pan-cooked without oil?
Sardines pan-cooked without oil are fresh sardines cooked directly in a hot pan, relying on their own natural oils rather than added cooking fat. Sardines are a familiar catch around the Mediterranean and Atlantic coasts, and this simple preparation keeps their savoury, distinctly fishy flavour front and centre. The skin can turn lightly crisp while the flesh stays tender; a squeeze of lemon or a little parsley makes a natural finish.
Serve them hot with salad, vegetables or crusty bread for lunch or supper, or add them to a mezze-style spread. They provide substantial protein—22.5 g per 100 g—while the cooking method avoids extra oil; the fish still contains some natural fat. A well-heated non-stick pan and brief cooking help prevent them from drying out.
How Nutritious Is Sardines pan-cooked without 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 pan-cooked without 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 pan-cooked without oil Contain Allergens?
Contains these allergens:
Which Diets Is Sardines pan-cooked without 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 pan-cooked without oil Fat Profile
SATURATED
1.6g
MONOUNSATURATED
2.24g
POLYUNSATURATED
1.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Sardines pan-cooked without oil
Foods Similar to Sardines pan-cooked without oil
Have another question about Sardines pan-cooked without oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.