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Sea sardine Calories
Rich in omega-3, high protein, source of vitamin B12
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sea sardine (30 g) has 42 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 6.2 g of protein, 1.8 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.
Sea sardine Nutrition Facts
Selected: 1 piece (medium) · 30 g
42
KCAL / 30G
Carbs
0g
· 0% DV
Protein
6.2g
· 12% DV
Fat
1.8g
· 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 60% · Fat 40%
Sea sardine nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | |
| Total fat | 1.8 g | 2% |
| Saturated fat | 0.45 g | 2% |
| Trans fat | 0 g | |
| Sodium | 27 mg | 1% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 6.2 g | 12% |
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 Sea sardine?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 42 kcal |
| 1 piece (small) | 20 g | 28 kcal |
| 1 piece (large) | 50 g | 70 kcal |
| 3 piece (medium) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 1 can (medium) | 120 g | 168 kcal |
| 5 piece (large) | 150 g | 210 kcal |
| 1 serving (large) | 150 g | 210 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Sea sardine
Are sea sardines healthy to eat?
Yes, sea sardines are a nutritious fish that provide protein, omega-3 fats and vitamin B12. Grilling, baking or steaming them keeps the preparation simple without needing heavy sauces or deep-frying.
Can you eat the bones in sea sardines?
Yes, the small bones in cooked sea sardines are usually soft enough to eat. Check each fish as you eat, though, and remove any hard or sharp bones, especially when serving children.
How do you cook sea sardines?
Sea sardines cook well on a grill, in a hot pan or in the oven. Clean and dry them first, then cook just until the flesh is opaque and flakes easily so it stays moist.
How can you tell if sea sardines are fresh?
Fresh sea sardines have clear, bright eyes, firm flesh and a mild sea smell. Avoid fish with a sour or ammonia-like odor, dull eyes or flesh that feels soft and leaves an indentation.
Can you eat sea sardines raw?
It is safer not to eat sea sardines raw because raw fish can carry parasites or harmful microbes. Cook them thoroughly; ordinary home freezing does not reliably make raw fish safe to eat.
How are sea sardines different from anchovies?
Sea sardines are generally larger and have a milder, oilier flavor than anchovies. Anchovies are smaller and more intense in taste, which is why they are often used as a salty seasoning while sardines are served as a main fish.
Can you freeze sea sardines?
Yes, you can freeze sea sardines after cleaning and drying them. Seal them well to limit air exposure, thaw them in the refrigerator, and cook them soon after thawing rather than freezing them again.
How long do sea sardines keep in the fridge?
Sea sardines are best cooked promptly because fresh fish spoils quickly. Keep them covered in the coldest part of the refrigerator and discard them if they develop an unpleasant smell or an unusual texture.
What do sea sardines taste like?
Sea sardines have a savory, distinctly fishy flavor with a rich, oily quality. Grilling gives them a lightly smoky taste, while lemon and fresh herbs can brighten the flavor without overpowering the fish.
Can you eat sea sardines during pregnancy?
Yes, thoroughly cooked sea sardines can be included during pregnancy; sardines are generally considered a low-mercury fish. Avoid raw or undercooked fish and follow the pregnancy fish-consumption guidance where you live.
Sea sardine Vitamins & Minerals
Vitamins
B12
2.67µg · 111% DV
B3
1.71mg · 11% DV
Vitamin D
2.1µg · 11% DV
B6
0.09mg · 5% DV
Minerals
Selenium
16µg · 29% DV
Phosphorus
81mg · 12% DV
Iodine
11µg · 7% DV
Potassium ⭐
105mg · 3% DV
Sodium
27mg · 1% DV
Sea sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sea sardine
To burn the 42 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 Sea sardine?
Sea sardine is a small, oily marine fish, eaten fresh and whole or preserved in a tin. In coastal regions around the Mediterranean, it is often grilled simply and served with lemon, bread and salad; elsewhere, canned sardines are a convenient addition to toast, pasta or sandwiches. Its tender flesh has a savoury, distinct flavour, especially when grilled.
It is a protein-rich fish with no carbohydrates, and provides omega-3 fats and vitamin B12. For a lighter meal, grill or bake it with little added oil and serve alongside vegetables or a crisp salad.
How Nutritious Is Sea sardine?
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 Sea sardine 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 Sea sardine Contain Allergens?
Contains these allergens:
Which Diets Is Sea sardine 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
Sea sardine Fat Profile
SATURATED
0.45g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.54g
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.