Calories in Sardines: Per 100 g, Per Serving & Nutrition Facts
208 kcal (870 kJ) per 100 g · P/F/C 25/12/0 g
Serving (can, 100 g) — 208 kcal (870 kJ) · Nutri-Score A
Figures are for: Sardines, canned in oil
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Are sardines healthy?
Yes. On their nutrient profile, sardines are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Mostly unsaturated fat: saturated fat is 13% of the fat — 1.5 g per serving.
- Protein: 25 g per serving — 45% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (can, 100 g) has 208 kcal, 25 g protein, 12 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Canned sardines are small oily fish eaten bones and all, which makes them rich in calcium as well as omega-3s.
How many calories in sardines: per 100 g and per serving
| Nutrient | Per 100 g | Serving: can, 100 g |
|---|---|---|
| Calories | 208 kcal | 208 kcal |
| Energy (kilojoules) | 870 kJ | 870 kJ |
| Protein | 25 g | 25 g |
| Fat | 12 g | 12 g |
| incl. saturated | 1.5 g | 1.5 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.8 g | 0.8 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 175139, “Fish, sardine, Atlantic, canned in oil, drained solids with bone” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 49%fat 51%carbs 0%
Vitamins and minerals in sardines
Per 100 g, the standouts are vitamin B12 — 8.9 mcg, 373% of the Daily Value (#3 of 23 in our fish & seafood section); selenium — 53 mcg, 96% of the Daily Value; phosphorus — 490 mg, 39% of the Daily Value (#1 of 25 in our fish & seafood section).
| Nutrient | Per 100 g | Serving: can, 100 g | % DV |
|---|---|---|---|
| Vitamin A | 32 mcg | 32 mcg | 4% |
| Vitamin D | 4.8 mcg | 4.8 mcg | 24% |
| Vitamin E | 2 mg | 2 mg | 14% |
| Vitamin K | 2.6 mcg | 2.6 mcg | 2% |
| Thiamin (B1) | 0.08 mg | 0.08 mg | 7% |
| Riboflavin (B2) | 0.23 mg | 0.23 mg | 17% |
| Niacin (B3) | 5.2 mg | 5.2 mg | 33% |
| Vitamin B6 | 0.17 mg | 0.17 mg | 10% |
| Folate (B9) | 10 mcg | 10 mcg | 3% |
| Vitamin B12 | 8.9 mcg | 8.9 mcg | 373% |
| Potassium | 397 mg | 397 mg | 8% |
| Calcium | 382 mg | 382 mg | 29% |
| Magnesium | 39 mg | 39 mg | 9% |
| Phosphorus | 490 mg | 490 mg | 39% |
| Iron | 2.9 mg | 2.9 mg | 16% |
| Zinc | 1.3 mg | 1.3 mg | 12% |
| Copper | 0.19 mg | 0.19 mg | 21% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
| Selenium | 53 mcg | 53 mcg | 96% |
| Cholesterol | 142 mg | 142 mg | 47% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Fish, sardine, Atlantic, canned in oil, drained solids with bone” (FDC ID 175139, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Sardines calories by weight, 50–300 g
150 g of sardines has 312 calories and 200 g has 416. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 104 | 12 / 5.8 / 0 |
| 100 g — typical serving | 208 | 25 / 12 / 0 |
| 150 g | 312 | 37 / 17 / 0 |
| 200 g | 416 | 49 / 23 / 0 |
| 250 g | 520 | 62 / 29 / 0 |
| 300 g | 624 | 74 / 35 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A serving (can, 100 g) is 208 kcal — roughly 68 min of easy walking or 26 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for sardines
No need to swap: sardines already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 1.5 g (over 5 g) and salt 0.8 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair sardines with
A serving of sardines has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Sardines vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
| Tilapia | 128 | 26 / 2.7 / 0 |
| Otah | 145 | 11 / 8.7 / 6 |
| Sardines | 208 | 25 / 12 / 0 |
| Salmon | 208 | 22 / 13 / 0 |
| Mackerel | 256 | 24 / 18 / 0 |
FAQ
How many calories are in 100 g of sardines?
100 g of sardines has 208 calories, with 25 g protein, 12 g fat and 0 g carbohydrates.
How many calories are in a serving of sardines?
A serving (can, 100 g) has 208 calories: 25 g protein, 12 g fat and 0 g carbs.
What are the macros of sardines?
Per 100 g: 25 g protein, 0 g carbs and 12 g fat. By calories that's about 49% protein, 0% carbs and 51% fat.
How long do you have to walk to burn a serving of sardines?
About 68 min of easy walking or 26 min of cycling for a 70 kg (154 lb) person — that's the 208 calories in a serving (can, 100 g).
What vitamins and minerals are in sardines?
Per 100 g, sardines are richest in vitamin B12 (8.9 mcg, 373% DV), selenium (53 mcg, 96% DV), phosphorus (490 mg, 39% DV) — from USDA FoodData Central record 175139.
How much fiber is in sardines?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.