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Small sardine (cooked) Calories
Rich in omega-3, high protein, excellent vitamin D source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Small sardine (cooked) (25 g) has 46 calories. That works out to 185 calories per 100 g. It contains 0 g of carbs, 6.2 g of protein, 2.5 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.
Small sardine (cooked) Nutrition Facts
Selected: 1 piece (medium) · 25 g
46
KCAL / 25G
Carbs
0g
· 0% DV
Protein
6.2g
· 12% DV
Fat
2.5g
· 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 52% · Fat 48%
Small sardine (cooked) nutrition facts table · 1 piece (medium) (25 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 46 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.53 g | 3% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| 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 Small sardine (cooked)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 25 g | 46 kcal |
| 1 piece (small) | 15 g | 28 kcal |
| 1 piece (large) | 40 g | 74 kcal |
| 1 serving (medium) | 85 g | 157 kcal |
| 100 g | 100 g | 185 kcal |
| 1 serving (large) | 120 g | 222 kcal |
| 5 piece (medium) | 125 g | 231 kcal |
| 1 cup (medium) | 150 g | 278 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Small sardine (cooked)
Can you eat the bones in cooked small sardines?
Yes, the bones in cooked small sardines are often soft enough to eat, especially when the fish is thoroughly cooked. If a bone feels hard or sharp, remove it; check carefully before serving small sardines to children.
Do cooked small sardines have a lot of mercury?
No, small sardines are generally low in mercury compared with large predatory fish. They are also a source of omega-3 fats, but anyone advised to limit fish for a medical reason should follow their clinician’s guidance.
What do cooked small sardines taste like?
Cooked small sardines taste savory, rich, and distinctly fishy, with a fuller flavor than many mild white fish. Frying or grilling browns the skin and deepens the flavor; lemon and fresh herbs balance it.
Should you gut small sardines before cooking them?
Usually, yes: slit the belly and remove the innards, then rinse the small sardines briefly under cold water. Some cooks leave very small fish whole, but gutting gives a cleaner flavor and makes them easier to eat.
How do you cook small sardines so they turn crispy?
For crispy small sardines, pat them dry, coat them lightly in flour if desired, and cook in a hot pan without crowding it. Turn them once the first side is browned, then serve promptly for the crispest texture.
Can you eat the skin on cooked small sardines?
Yes, cooked small sardine skin is edible. It becomes especially pleasant and crisp when pan-fried or grilled, so there is no need to remove it if the fish has been cleaned and cooked properly.
How should you store leftover cooked small sardines?
Put leftover cooked small sardines in a covered container in the refrigerator as soon as they have cooled. Keep them away from room-temperature storage, and freeze them if you do not plan to eat them soon.
Can cooked small sardines be reheated?
Yes, reheat cooked small sardines gently in a pan or oven until hot throughout. A pan helps restore some crispness, while microwaving can soften the skin; avoid reheating the same portion more than once.
Are cooked small sardines the same as canned sardines?
No. Cooked small sardines are simply sardines that have been cooked, while canned sardines are preserved in a sealed can, often with oil, water, or sauce. Their texture and flavor can differ noticeably.
What goes well with cooked small sardines?
Cooked small sardines pair well with lemon, parsley, crisp salad, and crusty bread. For a fuller meal, serve them with roasted vegetables or potatoes; acidic sides help balance their rich, savory flavor.
Small sardine (cooked) Vitamins & Minerals
Vitamins
B12
2.23µg · 93% DV
Vitamin D
1.7µg · 9% DV
B3
1.3mg · 8% DV
B2
0.06mg · 5% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
123mg · 18% DV
Calcium
96mg · 10% DV
Iodine
8.75µg · 6% DV
Sodium
77mg · 3% DV
Potassium ⭐
99mg · 3% DV
Small sardine (cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Small sardine (cooked)
To burn the 46 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 Small sardine (cooked)?
Small sardine (cooked) is a small, oily fish served after cooking, often grilled, baked or pan-fried. Sardines are a familiar catch around the Mediterranean and other coastal regions, where they are commonly cooked whole while fresh; preparation varies from one place to another.
The flesh is tender and savoury, with a distinctive sea-rich flavour and crisp skin when grilled. Serve it with lemon, salad and bread for a simple meal, or add it to a spread of small dishes. It is high in protein and provides omega-3 fats and vitamin D. For a lighter plate, grill or bake it with little added oil and pair it with vegetables.
How Nutritious Is Small sardine (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 Small sardine (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 Small sardine (cooked) Contain Allergens?
Contains these allergens:
Which Diets Is Small sardine (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
Small sardine (cooked) Fat Profile
SATURATED
0.53g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.63g
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.