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Whole uncleaned sardines Calories
Whole, uncleaned sardines; rich in omega-3, protein, and calcium
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole uncleaned sardines (35 g) has 73 calories. That works out to 208 calories per 100 g. It contains 0 g of carbs, 8.6 g of protein, 4 g of fat and 0 g of fiber. Its 3.1 µg of B12 covers 130% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Whole uncleaned sardines Nutrition Facts
Selected: 1 piece (medium) · 35 g
73
KCAL / 35G
Carbs
0g
· 0% DV
Protein
8.6g
· 17% DV
Fat
4g
· 5% 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 49% · Fat 51%
Whole uncleaned sardines nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.52 g | 3% |
| Trans fat | 0 g | |
| Sodium | 31 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
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 Whole uncleaned sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 73 kcal |
| 1 piece (small) | 25 g | 52 kcal |
| 1 piece (large) | 50 g | 104 kcal |
| 100 g | 100 g | 208 kcal |
| 1 serving (medium) | 100 g | 208 kcal |
| 3 piece (medium) | 105 g | 218 kcal |
| 1 serving (large) | 150 g | 312 kcal |
| 5 piece (large) | 175 g | 364 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Whole uncleaned sardines
Do you need to gut whole uncleaned sardines before cooking?
No, you do not have to gut whole uncleaned sardines; small sardines are often cooked whole. Gutting them first is a good choice if you dislike the stronger, sometimes bitter taste of the innards.
How do you clean whole uncleaned sardines?
To clean whole uncleaned sardines, slit the belly from the vent toward the head and pull out the entrails. Remove the head if you prefer, then briefly rinse if needed and pat the fish dry.
Can you eat the bones in whole uncleaned sardines?
Yes, the small bones in thoroughly cooked whole uncleaned sardines are usually soft enough to eat. Remove any larger, firm bones, and check each serving carefully before giving sardines to a child.
Can you cook whole uncleaned sardines in the oven?
Yes, whole uncleaned sardines bake well. Arrange them in a single layer on an oiled tray, season as you like, and bake until the flesh is opaque and separates easily from the backbone.
How do you stop whole uncleaned sardines sticking to the grill?
Dry whole uncleaned sardines thoroughly and oil the clean grill grates before cooking. Start over medium-high heat and wait until the fish releases easily before turning it; forcing it early can tear the skin.
Should you remove the scales from whole uncleaned sardines?
No, you usually do not need to scale whole uncleaned sardines because their scales are small and delicate. If you prefer them removed, scrape gently from tail to head under cool water before cooking.
Can you eat the heads of whole uncleaned sardines?
Yes, sardine heads are edible once fully cooked, but many people remove them because of their texture and the gills. For a cleaner flavor, cut off the head and remove the innards before cooking.
How can you tell if whole uncleaned sardines are fresh?
Fresh whole uncleaned sardines should have clear, bright eyes, shiny skin, firm flesh, and a mild sea smell. Avoid fish with cloudy eyes, soft or damaged flesh, or a sharp sour or ammonia-like odor.
How long do whole uncleaned sardines last in the fridge?
Keep whole uncleaned sardines covered in the coldest part of the refrigerator and cook them within one to two days. Store them away from ready-to-eat foods, and do not leave them at room temperature.
Is it safe to eat raw whole uncleaned sardines?
No, raw whole uncleaned sardines are not a safe choice unless they have been handled and frozen specifically for raw consumption. Cooking them thoroughly is the safer option and also makes the bones easier to eat.
Whole uncleaned sardines Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
1.82mg · 11% DV
Vitamin D
1.68µg · 8% DV
B2
0.08mg · 6% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
172mg · 25% DV
Calcium
134mg · 13% DV
Iodine
12µg · 8% DV
Potassium ⭐
139mg · 4% DV
Sodium
31mg · 1% DV
Whole uncleaned sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole uncleaned sardines
To burn the 73 calories in 1 piece (medium) (35 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 Whole uncleaned sardines?
Whole uncleaned sardines are small, oily fish sold with their innards still intact, and often with the head on. Sardines are especially familiar around the Mediterranean, where fresh fish is usually cleaned before cooking rather than eaten unprepared.
Their flesh is tender, savoury and naturally rich-tasting. Once cleaned, they are commonly grilled, pan-fried or baked, and served with lemon, salad or bread; elsewhere, sardines are also a familiar tinned pantry staple. They provide plenty of protein and omega-3 fats, while eating the soft bones can add calcium. Clean them thoroughly before cooking, and choose grilling or baking over frying for a lighter meal.
How Nutritious Is Whole uncleaned sardines?
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 Whole uncleaned sardines Processed?
NOVA 1
Unprocessed
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 Whole uncleaned sardines Contain Allergens?
Contains these allergens:
Which Diets Is Whole uncleaned sardines 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
Whole uncleaned sardines Fat Profile
SATURATED
0.52g
MONOUNSATURATED
1.33g
POLYUNSATURATED
0.84g
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.