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Sardines in olive oil (Dardanel) Calories
Rich in omega-3, protein, healthy fats from olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sardines in olive oil (Dardanel) has 220 calories. It contains 0 g of carbs, 20 g of protein, 16 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 in olive oil (Dardanel) Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
0g
· 0% DV
Protein
20g
· 40% DV
Fat
16g
· 21% 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 36% · Fat 64%
Sardines in olive oil (Dardanel) nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 220 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 3.5 g | 18% |
| Trans fat | 0 g | |
| Sodium | 400 mg | 17% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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 in olive oil (Dardanel)?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 100 g | 220 kcal |
| 1 piece (small) | 25 g | 55 kcal |
| 2 piece (medium) | 50 g | 110 kcal |
| 1 serving (small) | 60 g | 132 kcal |
| 3 piece (large) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 100 g | 220 kcal |
| 1 can (large) | 125 g | 275 kcal |
| 1 serving (large) | 150 g | 330 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Sardines in olive oil (Dardanel)
Do sardines in olive oil (Dardanel) need to be cooked?
No, sardines in olive oil (Dardanel) are ready to eat straight from the can. You can add them to a salad, sandwich, or pasta; if adding them to a hot dish, stir them in at the end so they do not break apart.
Can you eat the bones in sardines in olive oil (Dardanel)?
Yes, the small bones in sardines in olive oil (Dardanel) are generally soft enough to eat. Canning makes them tender, but remove any piece that still feels hard or uncomfortable when you chew.
Should you drain the oil from sardines in olive oil (Dardanel)?
No, you do not have to drain the oil from sardines in olive oil (Dardanel). It can add flavor to a salad dressing or toast; drain the fish if you prefer a less oily serving.
How long do sardines in olive oil (Dardanel) last after opening?
After opening, transfer sardines in olive oil (Dardanel) to a covered food-safe container and refrigerate them. Do not store them in the opened can; for the best quality, eat them within a few days.
Are sardines in olive oil (Dardanel) safe to eat during pregnancy?
Yes, sardines in olive oil (Dardanel) can be eaten during pregnancy if the can is intact and the product has been stored properly. Sardines are a low-mercury fish and canned sardines are cooked; ask your clinician if you have an individual medical concern.
What can you make with sardines in olive oil (Dardanel)?
Sardines in olive oil (Dardanel) work well in sandwiches, pasta, salads, and fish spreads. Add them near the end of cooking or fold them in gently, since the soft fish can break into small pieces.
Are sardines in olive oil (Dardanel) the same as fresh sardines?
No, sardines in olive oil (Dardanel) are cooked and canned, so they are ready to eat and have a softer texture than fresh sardines. Fresh sardines need to be cleaned and cooked, and their flavor and texture differ.
Are sardines in olive oil (Dardanel) high in sodium?
Canned sardines may have salt added, so sardines in olive oil (Dardanel) can contribute a noticeable amount of sodium. The exact amount varies by product; check the nutrition information if you are limiting salt.
Do sardines in olive oil (Dardanel) need to be rinsed?
No, sardines in olive oil (Dardanel) do not need rinsing before eating. Rinsing can wash away the olive oil and some of the flavor; simply drain them if you do not want the extra oil.
How can you tell if a can of sardines in olive oil (Dardanel) is unsafe?
Do not eat sardines in olive oil (Dardanel) from a can that is swollen, leaking, badly dented, or gives off an unusual odor when opened. Check the date, and discard a damaged can without tasting its contents.
Sardines in olive oil (Dardanel) Vitamins & Minerals
Vitamins
B12
8.9µg · 371% DV
B3
5.7mg · 36% DV
Vitamin D
6µg · 30% DV
B2
0.3mg · 23% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
320mg · 46% DV
Calcium
320mg · 32% DV
Iodine
40µg · 27% DV
Sodium
400mg · 17% DV
Potassium ⭐
350mg · 10% DV
Sardines in olive oil (Dardanel) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines in olive oil (Dardanel)
To burn the 220 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 in olive oil (Dardanel)?
Sardines in olive oil (Dardanel) are ready-to-eat canned sardines preserved in olive oil. They have a savoury, distinctly fishy flavour and a soft, rich texture; the small bones are usually tender after canning. Across Mediterranean-style cooking and in many English-speaking homes, they’re served on toast or crackers, added to salads and sandwiches, or stirred through pasta. A squeeze of lemon and some herbs bring out their flavour without much effort.
They provide protein and omega-3 fats, with no carbohydrates. For a lighter meal, drain some of the oil and pair the sardines with leafy greens, tomatoes or crisp vegetables; keep a little oil if you want a richer dressing or spread.
How Nutritious Is Sardines in olive oil (Dardanel)?
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 in olive oil (Dardanel) 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 olive oil (Dardanel) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines in olive oil (Dardanel) Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Sardines in olive oil (Dardanel) Fat Profile
SATURATED
3.5g
MONOUNSATURATED
7.2g
POLYUNSATURATED
2.7g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.