1 can (medium) of Sardines in Oil (90 g) has 189 calories. That works out to 210 calories per 100 g. It contains 0 g of carbs, 22.1 g of protein, 11.2 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.

Sardines in Oil Nutrition Facts

Selected: 100 g

210

KCAL / 100G

Carbs

· 0% DV

Protein

24.6g

· 49% DV

Fat

12.4g

· 16% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 0% · Protein 47% · Fat 53%

Sardines in Oil Vitamins & Minerals

Vitamins

B12

8.9µg · 371% DV

Vitamin D

6.8µg · 34% DV

5.2mg · 33% DV

0.23mg · 18% DV

Minerals

Selenium

52µg · 95% DV

Phosphorus

490mg · 70% DV

Calcium

382mg · 38% DV

Iodine

35µg · 23% DV

How Nutritious Is Sardines in Oil?

Nutrient density

Very high

80/ 100

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

49/ 100

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.

Sardines in Oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sardines in Oil

To burn the 210 calories in 100 g:

🚶

52min

Walking (5 km/h)

🏃

21min

Running (8 km/h)

🚴

29min

Cycling

🏊

24min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sardines in 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 in Oil Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Sardines in 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 in Oil Fat Profile

SATURATED

2.7g

MONOUNSATURATED

5.2g

POLYUNSATURATED

3.4g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Sardines in Oil

🐟vs🐟

Sardines in Oil vs Salmon Fillet4 kcal more per 100 g

→🐟vs🐟

Sardines in Oil vs Canned Tuna94 kcal more per 100 g

→🐟vs🐟

Sardines in Oil vs Fish100 kcal more per 100 g

→🐟vs🐟

Sardines in Oil vs Tuna78 kcal more per 100 g

→

Foods Similar to Sardines in Oil

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Sardines in Oil

How many calories and how much protein are in sardines in oil?

Sardines in oil provide 210 calories and 24.6 g of protein per 100 g. They contain no carbohydrates.

Are sardines in oil keto-friendly?

Yes. With 0 g of carbohydrates and a glycemic index of 0, sardines in oil are compatible with keto and ketovore diets. They contain fish, so they are not suitable for people with a fish allergy.

Have another question about Sardines in 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.

· Last updated: September 23, 2026