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Sardines (Low Oil) Calories
Rich in omega-3, high protein, low oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardines (Low Oil) (25 g) has 40 calories. That works out to 160 calories per 100 g. It contains 0 g of carbs, 5.6 g of protein, 1.9 g of fat and 0 g of fiber. Its 2.2 µg of B12 covers 93% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines (Low Oil) Nutrition Facts
Selected: 1 piece (medium) · 25 g
40
KCAL / 25G
Carbs
0g
· 0% DV
Protein
5.6g
· 11% DV
Fat
1.9g
· 2% 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 (Low Oil) nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
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 Medium Sardines (Low Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 40 kcal |
| 1 piece (small) | 15 g | 24 kcal |
| 1 piece (large) | 40 g | 64 kcal |
| 1 serving (small) | 60 g | 96 kcal |
| 1 can (medium) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 1 can (large) | 125 g | 200 kcal |
| 1 serving (large) | 150 g | 240 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Sardines (Low Oil)
Are low-oil sardines good for you?
Yes, low-oil sardines are a nutrient-dense fish that provide protein and omega-3 fats. Choosing a lower-oil version can reduce added oil, while canned varieties may still contain substantial salt, so compare products if sodium is a concern.
Can you eat the bones in low-oil sardines?
Yes, the fine bones in canned low-oil sardines are usually soft enough to eat and are part of the fish. Bones in fresh sardines can be firmer, so remove the backbone if you find it uncomfortable.
Do low-oil canned sardines need to be cooked?
No, canned low-oil sardines are already cooked during processing and can be eaten straight from the tin. You can also warm them gently or add them to pasta, toast, or salads near the end of cooking.
Are low-oil sardines high in mercury?
No, sardines are generally a low-mercury fish, so they are commonly included among safer seafood choices. Keep variety in your seafood choices, and follow local guidance for fish caught in nearby waters.
Should you rinse low-oil sardines before eating them?
No, low-oil canned sardines do not need rinsing before eating. Rinsing can wash away flavour and some of the packing liquid; drain them if you want less liquid, or pat them gently with a paper towel.
How long do low-oil sardines last after opening the tin?
Transfer leftover low-oil sardines to a covered container, refrigerate them promptly, and eat them within three to four days. Do not store them in the opened tin, and discard them if they smell or look unusual.
Are fresh low-oil sardines different from canned sardines?
Yes, fresh sardines have a firmer texture and need cleaning and cooking, while canned sardines are cleaned, cooked, and ready to eat. Canned fish is convenient, but its flavour and saltiness depend on the packing liquid and processing.
Should you drain the oil from low-oil sardines?
Drain low-oil sardines if you want less packing liquid in a dish, but you do not have to. The liquid carries some of the fish’s flavour, so keeping a little can improve pasta, salads, or sandwiches.
Are sardines and pilchards the same fish?
The names often refer to closely related small oily fish, and their use varies by country and market. Low-oil sardines sold in one place may be labelled pilchards elsewhere, so the exact species can depend on the product.
How do you cook fresh low-oil sardines without them sticking?
Dry the fresh low-oil sardines thoroughly and heat a lightly oiled grill or pan before adding them. Let the skin sear before turning; moving the fish too early is a common reason it sticks or breaks apart.
Sardines (Low Oil) Vitamins & Minerals
Vitamins
B12
2.23µg · 93% DV
B3
1.38mg · 9% DV
Vitamin D
1.13µg · 6% DV
B2
0.06mg · 5% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
105mg · 15% DV
Calcium
80mg · 8% DV
Iodine
8.75µg · 6% DV
Sodium
88mg · 4% DV
Potassium ⭐
88mg · 3% DV
Sardines (Low Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines (Low Oil)
To burn the 40 calories in 1 piece (medium) (25 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 (Low Oil)?
Low-oil sardines are small, flavourful fish prepared with little added oil. Sardines are common around the Mediterranean and are eaten in many coastal cuisines; their soft flesh has a savoury, distinctly marine taste. They’re often grilled or pan-cooked and served with lemon, salad or vegetables, with bread alongside. In Turkey, sardines are especially familiar as a simple seasonal fish meal, but they also work well in everyday cooking.
They provide substantial protein with no carbohydrate: a 100 g portion has 22.5 g of protein. Pair them with greens or roasted vegetables for a balanced plate. Grilling or baking rather than frying keeps the added oil modest while letting the fish’s flavour come through.
How Nutritious Is Sardines (Low 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 (Low 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 (Low Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines (Low Oil) 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 (Low Oil) Fat Profile
SATURATED
0.53g
MONOUNSATURATED
0.68g
POLYUNSATURATED
0.53g
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.