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Sardines calories and nutrition facts
100 grams of sardines contains 208 calories, with 24.6 g of protein, 0 g of carbohydrate and 11.5 g of fat. Most of its calories come from fat.
Sardines pack about 177 calories and nearly 25 g of protein into a 3 oz serving, and the soft edible bones make them one of the better food sources of calcium. Tinned in water they are a store-cupboard staple; tinned in oil, drain them or count the oil. Their reputation is worse than their taste — on toast with lemon they win most people over.
Where the calories come from
Protein 49% Carbs 0% Fat 51%
How sardines compares
Per 100 g, against the closest fish & seafood in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Sardines | 208 kcal | 24.6 g | 0 g | 11.5 g |
| Florida pompano, cooked | 211 kcal | 23.7 g | 0 g | 12.1 g |
| Atlantic herring, kippered | 217 kcal | 24.6 g | 0 g | 12.4 g |
| Atlantic herring, cooked | 203 kcal | 23 g | 0 g | 11.6 g |
| Farmed Atlantic salmon, cooked | 206 kcal | 22.1 g | 0 g | 12.4 g |
Nutrition facts for sardines
| Nutrient | Per 100 g | Per 3 oz |
|---|---|---|
| Calories | 208 kcal | 177 kcal |
| Protein | 24.6 g | 21 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 11.5 g | 10 g |
| Fiber | 0 g | 0 g |
| Sugar | 0 g | 0 g |
| Saturated fat | 1.5 g | 1 g |
| Salt | 0.8 g | 1 g |
Print an EU-style nutrition label for sardines — per 100 g and per portion.
Vitamins and minerals in sardines
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 8.9 µg | 373% |
| Selenium | 52.7 µg | 96% |
| Phosphorus | 490 mg | 39% |
| Niacin (B3) | 5.2 mg | 33% |
| Calcium | 382 mg | 29% |
| Vitamin D | 4.8 µg | 24% |
| Copper | 0.19 mg | 21% |
| Riboflavin (B2) | 0.23 mg | 18% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common sardines servings
How many calories in a portion of sardines — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 small (12 g) | 25 kcal | 3 g | 0 g | 1.4 g |
| 1 oz (28 g) | 58.2 kcal | 6.9 g | 0 g | 3.2 g |
| 1 can (92 g) | 191 kcal | 23 g | 0 g | 11 g |
| 100 g (100 g) | 208 kcal | 25 g | 0 g | 12 g |
| 1 cup, drained (149 g) | 310 kcal | 37 g | 0 g | 17 g |
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Frequently asked questions
How many calories are in sardines?
Sardines has 208 calories per 100 grams. A typical serving of 3 oz (85 g) has about 177 calories.
How much protein is in sardines?
Sardines contains 24.6 g of protein per 100 g, or about 21 g per 3 oz.
Is sardines low in carbs?
Yes by the numbers: Sardines has 0 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is sardines a good source of protein?
Sardines provides 24.6 g of protein per 100 g — about 49% of its calories come from protein.
Are these sardines calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #175139 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
