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Sardines (drained, oil) Calories
Rich in omega-3, high protein, source of vitamin D
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sardines (drained, oil) (85 g) has 177 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 20.9 g of protein, 9.8 g of fat and 0 g of fiber. Its 164 µg of Vitamin D covers 820% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines (drained, oil) Nutrition Facts
Selected: 1 serving (medium) · 85 g
177
KCAL / 85G
Carbs
0g
· 0% DV
Protein
20.9g
· 42% DV
Fat
9.8g
· 13% 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 (drained, oil) nutrition facts table · 1 serving (medium) (85 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.21 g | 11% |
| Trans fat | 0 g | |
| Sodium | 261 mg | 11% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20.9 g | 42% |
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 (drained, oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 85 g | 177 kcal |
| 1 tablespoon (chopped) | 15 g | 31 kcal |
| 1 piece (small) | 25 g | 52 kcal |
| 1 ounce (medium) | 28 g | 58 kcal |
| 3 piece (medium) | 75 g | 156 kcal |
| 100 g | 100 g | 208 kcal |
| 1 can (whole) | 106 g | 220 kcal |
| 5 piece (large) | 125 g | 260 kcal |
| 1 pack (whole) | 125 g | 260 kcal |
| 1 cup (chopped) | 150 g | 312 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Sardines (drained, oil)
Are oil-drained sardines good for you?
Yes, oil-drained sardines provide protein, omega-3 fats and vitamin D. Canned sardines can also contain salt, so keep that in mind if you are limiting sodium or choosing how much to eat.
Can you eat the bones in oil-drained sardines?
Yes, the bones in canned oil-drained sardines are usually soft enough to eat. They provide calcium, too. If you dislike their texture, you can remove the backbone before serving the fish.
How do you eat oil-drained sardines?
You can eat oil-drained sardines straight from the can, or add them to toast, salads, pasta or sandwiches. Lemon, herbs, tomatoes and onions pair well with their rich, savory flavor.
Should you rinse oil-drained sardines before eating them?
No, you generally do not need to rinse oil-drained sardines; draining them is enough. Rinsing can wash away some of their flavor and surface salt, and may make the fish break apart.
How long do oil-drained sardines last after opening?
Opened oil-drained sardines generally keep for 3–4 days in the refrigerator. Transfer them to a clean, covered container rather than leaving them in the opened can, and refrigerate them promptly.
Are oil-drained sardines high in mercury?
No, sardines are generally considered a low-mercury fish. They are a lower-mercury choice than many large predatory fish, though anyone following pregnancy-specific fish guidance should still follow the recommended serving advice.
Do you need to cook oil-drained sardines?
No, canned oil-drained sardines are already cooked and can be eaten as they are. If adding them to a hot dish, stir them in near the end and heat gently so they do not fall apart.
Does draining the oil from sardines remove omega-3?
Some omega-3 fats can move from the sardines into the oil, so draining may remove a portion of them. The fish itself still provides omega-3, even after the oil is poured off.
Can you eat oil-drained sardines during pregnancy?
Yes, canned oil-drained sardines are generally a low-mercury fish choice during pregnancy. If you have been given individual advice about how much fish to eat, follow that guidance or ask your healthcare professional.
How can you reduce the strong taste of oil-drained sardines?
Pair oil-drained sardines with acidic, fresh ingredients such as lemon, vinegar, tomato or chopped herbs. Mixing them into a sandwich filling or pasta also balances their rich, distinctive taste.
Sardines (drained, oil) Vitamins & Minerals
Vitamins
Vitamin D
164.05µg · 820% DV
B12
7.57µg · 315% DV
B3
4.76mg · 30% DV
B2
0.2mg · 15% DV
Minerals
Selenium
44µg · 80% DV
Phosphorus
417mg · 60% DV
Calcium
325mg · 33% DV
Iodine
30µg · 20% DV
Sodium
261mg · 11% DV
Potassium ⭐
337mg · 10% DV
Sardines (drained, oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines (drained, oil)
To burn the 177 calories in 1 serving (medium) (85 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 (drained, oil)?
Sardines (drained, oil) are sardines preserved in oil, with the packing oil poured off before serving. They are a convenient pantry staple, eaten in many coastal cuisines and often used when fresh fish is not on hand.
Their small, tender flakes have a savoury, distinctly fishy taste. Serve them on toast or crackers, fold them into a salad, or pair them with lemon, herbs and sliced onion; in parts of the Mediterranean, they also make a simple addition to a meze-style spread. They provide plenty of protein and omega-3 fats, with no carbohydrates. For a lighter meal, serve them with vegetables rather than adding a rich sauce.
How Nutritious Is Sardines (drained, 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 (drained, oil) 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 (drained, oil) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines (drained, 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 (drained, oil) Fat Profile
SATURATED
2.21g
MONOUNSATURATED
3.48g
POLYUNSATURATED
2.72g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.