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Sardines (no oil, no salt, airfryer cooked) Calories
Rich in omega-3, high protein, low fat, healthy airfryer cooking
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardines (no oil, no salt, airfryer cooked) (30 g) has 48 calories. That works out to 160 calories per 100 g. It contains 0 g of carbs, 7.2 g of protein, 2 g of fat and 0 g of fiber. Its 2.7 µg of B12 covers 111% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines (no oil, no salt, airfryer cooked) Nutrition Facts
Selected: 1 piece (medium) · 30 g
48
KCAL / 30G
Carbs
0g
· 0% DV
Protein
7.2g
· 14% DV
Fat
2g
· 3% 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 62% · Fat 38%
Sardines (no oil, no salt, airfryer cooked) nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 2 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 7.2 g | 14% |
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 (no oil, no salt, airfryer cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 48 kcal |
| 1 piece (small) | 20 g | 32 kcal |
| 1 piece (large) | 50 g | 80 kcal |
| 3 piece (medium) | 90 g | 144 kcal |
| 100 g | 100 g | 160 kcal |
| 1 serving (medium) | 100 g | 160 kcal |
| 5 piece (large) | 150 g | 240 kcal |
| 1 serving (large) | 150 g | 240 kcal |
| 1 serving (extra large) | 200 g | 320 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Sardines (no oil, no salt, airfryer cooked)
Are sardine bones safe to eat?
Yes, small sardine bones are edible, but air frying does not soften them as much as canning does. If the bones feel hard or uncomfortable, split the cooked fish and remove its backbone before eating.
How do you cook sardines in an air fryer?
Arrange cleaned, dried sardines in a single layer in the air-fryer basket and cook at about 180–200°C (350–400°F) for roughly 8–12 minutes, turning halfway. Larger fish or a different air fryer may need more time.
Do sardines need to be gutted before cooking?
No, small sardines can be cooked whole, but gutting them gives a cleaner flavor and makes them easier to eat. Remove the head and innards, then pat the fish dry so it cooks evenly in the air fryer.
How can you tell if fresh sardines are still good?
Fresh sardines should have clear eyes, shiny skin, firm flesh and a mild sea-like smell. Avoid fish with cloudy eyes, flesh that stays dented when pressed, or a strong sour or ammonia-like odor.
How long do cooked sardines last in the fridge?
Cooked sardines keep for about 3–4 days in a covered container in a refrigerator at 4°C (40°F) or colder. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell or sticky texture.
Can you freeze cooked sardines?
Yes, cooked sardines can be frozen in an airtight container or freezer bag once cooled. Thaw them in the refrigerator and reheat only what you plan to eat; do not refreeze sardines after they have thawed.
Are sardines high in mercury?
No, sardines are generally a low-mercury fish, so they are often chosen as an alternative to larger predatory fish. If you are pregnant, follow local fish-consumption guidance and ask your healthcare professional about your individual needs.
What is the difference between sardines and anchovies?
Sardines and anchovies are different kinds of small fish. Sardines are usually larger and have a milder, fuller flavor, while anchovies are smaller and often sold salted or cured, which makes their taste more concentrated.
Should you wash sardines before cooking?
No, rinsing raw sardines under running water is not necessary and can splash germs around the sink. Remove any scales or innards as needed, then pat the fish dry with paper towels before air frying.
What goes well with air-fried sardines?
Air-fried sardines pair well with lemon, crisp salad, roasted vegetables or crusty bread. A tangy tomato or herb dressing can complement their rich flavor, while a simple vegetable side keeps the meal balanced.
Sardines (no oil, no salt, airfryer cooked) Vitamins & Minerals
Vitamins
B12
2.67µg · 111% DV
B3
1.65mg · 10% DV
B6
0.12mg · 7% DV
B2
0.09mg · 7% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
102mg · 15% DV
Calcium
96mg · 10% DV
Iodine
11µg · 7% DV
Potassium ⭐
114mg · 3% DV
Sodium
21mg · 1% DV
Sardines (no oil, no salt, airfryer cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines (no oil, no salt, airfryer cooked)
To burn the 48 calories in 1 piece (medium) (30 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 (no oil, no salt, airfryer cooked)?
Sardines cooked in an air fryer without oil or salt are small fish enjoyed across the Mediterranean and along many coastal regions. They have a savoury, distinctive flavour, with tender flesh and lightly browned edges when air-fried. In their home regions, sardines are often grilled or pan-cooked and served with lemon, bread, salad or vegetables; this version is an easy way to enjoy them without adding cooking oil.
They are rich in protein and naturally provide omega-3 fats: each 100 g contains 24 g of protein and 6.5 g of fat. Serve with a crisp salad or roasted vegetables for a simple, satisfying meal.
How Nutritious Is Sardines (no oil, no salt, airfryer cooked)?
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 (no oil, no salt, airfryer cooked) Processed?
NOVA 2
Minimally 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 (no oil, no salt, airfryer cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Sardines (no oil, no salt, airfryer cooked) 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 (no oil, no salt, airfryer cooked) Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.75g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.