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Sardines in tomato sauce Calories
Rich in omega-3, high in protein, provides calcium from edible bones
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Sardines in tomato sauce (120 g) has 222 calories. That works out to 185 calories per 100 g. It contains 5.8 g of carbs, 24.6 g of protein, 11 g of fat and 1 g of fiber. Its 10.2 µg of B12 covers 425% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sardines in tomato sauce Nutrition Facts
Selected: 1 can (medium) · 120 g
222
KCAL / 120G
Carbs
5.8g
· 2% DV
Protein
24.6g
· 49% DV
Fat
11g
· 14% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 45% · Fat 44%
Sardines in tomato sauce nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 222 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 5.8 g | 2% |
| Fiber | 1 g | 4% |
| 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 Can of Sardines in tomato sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 222 kcal |
| 1 ounce (small) | 28 g | 52 kcal |
| 1 piece (small) | 45 g | 83 kcal |
| ½ can (half) | 60 g | 111 kcal |
| 1 piece (medium) | 70 g | 130 kcal |
| 1 serving (medium) | 90 g | 167 kcal |
| 1 piece (large) | 95 g | 176 kcal |
| 100 g | 100 g | 185 kcal |
| 1 can (large) | 155 g | 287 kcal |
| 1 cup (shredded) | 210 g | 389 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Sardines in tomato sauce
Can you eat sardines in tomato sauce straight from the tin?
Yes, sardines in tomato sauce are cooked and ready to eat straight from the tin. Serve them on toast, with crackers, or over rice, and use the tomato sauce too; you can also warm them if you prefer.
Do you eat the bones in sardines in tomato sauce?
Yes, the softened bones in sardines in tomato sauce are edible. Canning makes them tender, and they provide calcium; if a piece still feels firm or unpleasant, simply remove it rather than forcing yourself to eat it.
Are sardines in tomato sauce good for you?
Yes, sardines in tomato sauce provide protein and omega-3 fats, and their edible bones contribute calcium. Canned versions can be salty, so compare the salt content if you need to limit sodium or already eat many salty foods.
How do you cook sardines in tomato sauce?
Sardines in tomato sauce are already cooked, so they do not need cooking. Warm them gently in a pan or microwave-safe dish, or stir them into a hot meal at the end; prolonged cooking can make the fish break apart.
What can you make with sardines in tomato sauce?
Sardines in tomato sauce work well in pasta, on toast, or spooned over rice or baked potatoes. For a quick pasta meal, warm the fish with its sauce, toss with cooked pasta, and finish with lemon or chopped herbs.
How long do sardines in tomato sauce last after opening?
After opening, transfer sardines in tomato sauce to a covered container and refrigerate them promptly. Eat them within three to four days, and discard them sooner if they develop an off smell, unusual appearance, or other signs of spoilage.
Are sardines in tomato sauce eaten cold or hot?
Sardines in tomato sauce can be eaten either cold or hot because they are cooked before canning. Eat them cold in a sandwich or salad, or warm them gently for a quick topping; heating is a matter of preference.
Can you use sardines in tomato sauce instead of sardines in oil?
Yes, you can use sardines in tomato sauce instead of sardines in oil, especially in pasta, toast, or rice dishes that suit a tomato flavour. The sauce changes the taste and texture, so reduce other added tomato sauce if needed.
Can you mash sardines in tomato sauce for a sandwich?
Yes, mash sardines in tomato sauce with a fork for a quick sandwich filling. Drain off some sauce first if you want to keep the bread from getting soggy, then add lettuce, cucumber, or a squeeze of lemon.
Can you eat sardines in tomato sauce during pregnancy?
Yes, sardines in tomato sauce are generally a suitable choice during pregnancy because sardines are low in mercury. Choose an intact, properly stored can and follow any individual advice you have received about fish or sodium.
Sardines in tomato sauce Vitamins & Minerals
Vitamins
B12
10.2µg · 425% DV
B3
6.96mg · 44% DV
Vitamin D
5.76µg · 29% DV
B2
0.26mg · 20% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
348mg · 50% DV
Calcium
384mg · 38% DV
Iodine
38µg · 25% DV
Sodium
504mg · 22% DV
Potassium ⭐
396mg · 12% DV
Sardines in tomato sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines in tomato sauce
To burn the 222 calories in 1 can (medium) (120 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 tomato sauce?
Sardines in tomato sauce are sardines packed with a seasoned tomato sauce, ready to eat straight from the tin. This convenient pantry staple is enjoyed in many places, especially around the Mediterranean, and works well on toast or crackers, alongside rice, or as part of a simple salad. The fish is tender and savoury, while the sauce adds a gently tangy, tomato-rich flavour. Sardines provide plenty of protein and omega-3 fats; when the soft bones are eaten, they also contribute calcium. For a lighter meal, serve them with fresh vegetables and use only as much sauce as you like.
How Nutritious Is Sardines in tomato sauce?
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 tomato sauce 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 tomato sauce Contain Allergens?
Contains these allergens:
Which Diets Is Sardines in tomato sauce 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 tomato sauce Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.76g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.