Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Steamed Sardines (No Oil) Calories
Rich in omega-3, high protein, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Steamed Sardines (No Oil) (35 g) has 49 calories. That works out to 140 calories per 100 g. It contains 0 g of carbs, 7.2 g of protein, 2.2 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.
Steamed Sardines (No Oil) Nutrition Facts
Selected: 1 piece (medium) · 35 g
49
KCAL / 35G
Carbs
0g
· 0% DV
Protein
7.2g
· 14% DV
Fat
2.2g
· 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 59% · Fat 41%
Steamed Sardines (No Oil) nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 49 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 31 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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Steamed Sardines (No Oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 49 kcal |
| 1 piece (small) | 25 g | 35 kcal |
| 1 piece (large) | 50 g | 70 kcal |
| 1 can (medium) | 90 g | 126 kcal |
| 100 g | 100 g | 140 kcal |
| 1 serving (medium) | 100 g | 140 kcal |
| 3 piece (medium) | 105 g | 147 kcal |
| 1 cup (chopped) | 120 g | 168 kcal |
| 1 can (large) | 125 g | 175 kcal |
| 1 serving (large) | 150 g | 210 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Steamed Sardines (No Oil)
Are the bones in steamed sardines (no oil) safe to eat?
Yes, the fine bones in small steamed sardines (no oil) are usually soft enough to eat. Larger fish may have firmer bones, so remove the backbone if preferred and check carefully before serving sardines to children.
How do you cook steamed sardines (no oil) at home?
To make steamed sardines (no oil), arrange cleaned fish in a single layer in a steamer and cook until the flesh is opaque and flakes easily. Add lemon slices, herbs, or aromatics to the steaming water for extra fragrance.
How can you tell if sardines are fresh before making steamed sardines (no oil)?
Fresh sardines have clear, bright eyes, shiny skin, and firm flesh, with a clean sea smell rather than a sour or ammonia-like odor. Steaming cannot make spoiled fish safe, so keep sardines chilled from purchase through preparation.
Can you steam frozen sardines without oil?
Yes, frozen sardines can be steamed, but thawing them in the refrigerator first helps them cook more evenly. Cook until the center is fully opaque, and do not refreeze fish that has already been thawed.
How long do steamed sardines (no oil) last in the fridge?
Store leftover steamed sardines (no oil) in a covered container in the refrigerator and eat them within three days. Refrigerate them promptly after cooking, and discard them if they develop an unusual odor or a slimy texture.
Do you need to gut sardines before steaming them without oil?
Yes, whole sardines are usually gutted before steaming for a cleaner flavor and texture. Ask the fishmonger to clean them if you prefer; rinse them gently and pat dry, avoiding splashes that could spread raw fish juices.
What should you serve with steamed sardines (no oil)?
Steamed sardines (no oil) pair well with lemon, parsley, and simple sides such as boiled potatoes, salad, or crusty bread. Their savory flavor also works with a sharp vinaigrette or a mild yogurt-based sauce.
Can you reheat steamed sardines (no oil)?
Yes, reheat steamed sardines (no oil) until hot throughout, preferably gently in a steamer or covered dish so the flesh does not dry out. Reheat only the portion you plan to eat, rather than cooling and reheating it again.
Are steamed sardines (no oil) safe to eat during pregnancy?
Yes, fully cooked sardines are generally considered a lower-mercury fish choice during pregnancy. Avoid raw or undercooked fish; if you have a specific medical concern or need personal advice about fish intake, ask your healthcare professional.
Does steaming sardines without oil change their flavor compared with frying?
Yes, steaming sardines without oil gives them a gentler, cleaner flavor and softer texture than frying, which browns the skin and adds a crisp surface. Lemon, herbs, or a finishing drizzle of sauce can add contrast without frying.
Steamed Sardines (No Oil) Vitamins & Minerals
Vitamins
B12
3.12µg · 130% DV
B3
1.96mg · 12% DV
Vitamin D
1.58µg · 8% DV
B2
0.09mg · 7% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
172mg · 25% DV
Calcium
133mg · 13% DV
Iodine
12µg · 8% DV
Potassium ⭐
122mg · 4% DV
Sodium
31mg · 1% DV
Steamed Sardines (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Sardines (No Oil)
To burn the 49 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 Steamed Sardines (No Oil)?
Steamed Sardines (No Oil) are sardines cooked with steam and no added cooking oil. Sardines are a familiar fish in coastal cuisines around the world, often grilled, fried or preserved; steaming offers a simple way to enjoy their natural flavour without a browned crust.
The flesh is tender and moist, with the rich, savoury taste typical of sardines. Serve warm or chilled with lemon, herbs and salad, or alongside bread as part of a shared meal. They provide plenty of protein and omega-3 fats, with no carbohydrates; a 100 g portion has 20.6 g of protein. Pair them with fresh vegetables for a lighter plate, or add potatoes or bread for a more substantial meal.
How Nutritious Is Steamed Sardines (No Oil)?
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 Steamed Sardines (No Oil) 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 Steamed Sardines (No Oil) Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Sardines (No Oil) 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
Steamed Sardines (No Oil) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.77g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Compare Steamed Sardines (No Oil)
Foods Similar to Steamed Sardines (No Oil)
Have another question about Steamed Sardines (No Oil)?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.