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Sardines in water Calories
Rich in omega-3, low fat, high protein, good for bone health
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 can (medium) of Sardines in water (120 g) has 116 calories. That works out to 97 calories per 100 g. It contains 0 g of carbs, 26 g of protein, 1.9 g of fat and 0 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines in water Nutrition Facts
Selected: 1 can (medium) · 120 g
116
KCAL / 120G
Carbs
0g
· 0% DV
Protein
26g
· 52% 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 86% · Fat 14%
Sardines in water nutrition facts table · 1 can (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 338 mg | 15% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 26 g | 52% |
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 water?
| Serving | Amount | Calories |
|---|---|---|
| 1 can (medium) | 120 g | 116 kcal |
| 1 piece (small) | 25 g | 24 kcal |
| 1 piece (large) | 40 g | 39 kcal |
| 2 piece (medium) | 50 g | 49 kcal |
| 1 serving (small) | 60 g | 58 kcal |
| 1 can (small) | 90 g | 87 kcal |
| 100 g | 100 g | 97 kcal |
| 1 serving (medium) | 100 g | 97 kcal |
| 1 serving (large) | 150 g | 146 kcal |
| 1 can (large) | 200 g | 194 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Sardines in water
Are sardines in water good for you?
Yes, sardines in water provide protein and omega-3 fats, and their soft edible bones can contribute calcium. They can be a convenient part of a balanced meal; the sodium content varies by product, so check the label if you limit salt.
Can you eat the bones in sardines in water?
Yes, the bones in canned sardines in water are usually soft enough to eat. Canning makes them tender, and they provide calcium; remove them if you dislike their texture or prefer boneless fish.
Do you drain sardines in water before eating them?
You do not have to drain sardines in water. Keeping some liquid helps the fish stay moist in a salad or sandwich, while draining it gives a firmer texture and a less watery result.
Can you eat sardines in water straight from the can?
Yes, sardines in water are cooked during the canning process and can be eaten as soon as the can is opened. Add lemon or herbs, or serve them on toast; do not eat from a can that is damaged or bulging.
What is the difference between sardines in water and sardines in oil?
Sardines in water are packed in water, while sardines in oil have a richer texture and flavor from the packing oil. Draining either liquid changes the finished dish, but water-packed sardines are not necessarily salt-free.
How long do sardines in water last after opening?
After opening, transfer sardines in water from the can to a clean, covered container and refrigerate them. Eat them soon, and discard them if they develop an off smell, unusual appearance, or other signs of spoilage.
Should you rinse sardines in water before eating them?
Usually, no. Rinsing can wash away flavor and spread fish liquid around the sink; if you want a less watery taste, drain the packing liquid instead. Follow the package directions if they specify otherwise.
How do you make sardines in water taste better?
Add lemon juice, chopped herbs, or a little onion to sardines in water to brighten their savory flavor. They also work well mashed onto toast or mixed into a green salad with a sharp dressing.
Can you cook with sardines in water?
Yes, sardines in water can go into pasta, sauces, or warm dishes. They are already cooked, so stir them in near the end and heat them gently; prolonged cooking can make the fish dry and break it apart.
Are sardines in water low in mercury?
Yes, sardines are small fish and are generally considered a low-mercury choice compared with large predatory fish. People who are pregnant should still follow current local fish-consumption guidance for their individual circumstances.
Sardines in water Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
B3
5.76mg · 36% DV
Vitamin D
5.76µg · 29% DV
B2
0.28mg · 22% DV
Minerals
Selenium
62µg · 113% DV
Phosphorus
588mg · 84% DV
Calcium
458mg · 46% DV
Copper
0.24mg · 27% DV
Sodium
338mg · 15% DV
Potassium ⭐
476mg · 14% DV
Sardines in water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines in water
To burn the 116 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 water?
Sardines in water are sardines preserved in water rather than oil, making them a convenient, ready-to-eat fish. They have a clean, savoury flavour and a tender texture, while retaining the characteristic taste of sardines.
They work well in sandwiches, on toast, or flaked into a salad with lemon and herbs; in Mediterranean cooking, they can also be served as a simple starter. They provide plenty of protein and omega-3, with relatively little fat. Pair them with vegetables and wholegrain bread for an easy, satisfying meal.
How Nutritious Is Sardines in water?
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
High
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 water 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 in water Contain Allergens?
Contains these allergens:
Which Diets Is Sardines in water 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 water Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.6g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 0:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.