Calories in Sardines: Nutrition Facts & Serving Sizes
Per 1 can (92g)
Per 100g
Source: Web research, March 2026.
A can of sardines (92g) contains about 191 calories with 22.6g of protein, making it one of the most protein-dense and nutritious canned foods available. Per 100g, sardines provide 208 calories with 24.6g of protein, 11.4g of fat, and 0g of carbs. The fat in sardines is mostly unsaturated, including omega-3 fatty acids, with 5.1g of polyunsaturated fat per 100g. Sardines are an exceptional source of vitamin B12 at 8.9mcg per 100g, which is about 370% of your daily value. They also pack 382mg of calcium per 100g (because you eat the soft bones) and 53mcg of selenium. Sardines are one of the cheapest, most nutrient-dense protein sources you can buy. A single can gives you over 22g of protein for under $2 in most stores, making them a top choice for anyone trying to hit protein targets on a budget.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 can (92g) | 191.4 | 22.6g | 0g | 10.5g | 0g |
| 100g | 208 | 24.6g | 0g | 11.4g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | 10% |
| Protein | 24.6g | 49% |
| Total Fat | 11.4g | 15% |
| Saturated Fat | 1.5g | 8% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 307mg | 13% |
| Cholesterol | 142mg | 47% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 1.5g | 1% |
| Cholesterol | 142mg | 47% |
| Calcium | 382mg | 29% |
| Iron | 2.9mg | 16% |
| Potassium | 397mg | 8% |
| Vitamin A | 32mcg | 4% |
| Vitamin D | 4.8mcg | 24% |
| Vitamin B6 | 0.2mg | 12% |
| Vitamin B12 | 8.9mcg | 371% |
| Magnesium | 39mg | 9% |
| Phosphorus | 490mg | 39% |
| Zinc | 1.3mg | 12% |
| Selenium | 53mcg | 96% |
| Folate | 10mcg | 3% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 5.2mg | 33% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Sardines
Sardines are one of the most complete protein sources you can get from a can. At 24.6g of protein per 100g and a full can delivering 22.6g, sardines compete directly with chicken breast for protein density while costing a fraction of the price. For anyone on a budget trying to hit 150 to 200g of protein per day, sardines are a practical staple.
The omega-3 fatty acids in sardines (EPA and DHA) are the same anti-inflammatory fats found in salmon and fish oil supplements. Getting them from whole fish is more efficient and cost-effective than supplements. Omega-3s support muscle recovery, reduce inflammation from hard training, and contribute to cardiovascular health.
Sardines are one of the few non-dairy foods with significant calcium content. The 382mg per 100g comes from the soft, edible bones. This is nearly 40% of the daily calcium recommendation in one can. Sardines are also an outstanding source of vitamin B12, which is critical for nerve function and red blood cell production. The 8.9mcg per 100g makes them one of the best dietary sources of B12 available. For vitamin D, sardines provide 4.8mcg per 100g, supporting bone health and immune function.
Dietary Considerations
Sardines are naturally gluten-free and keto-friendly with 0g of carbs. They are not vegan or vegetarian. For weight loss, sardines are excellent because they are high in protein (which keeps you full) and moderate in calories. The high sodium content (307mg per 100g) is worth noting if you are on a sodium-restricted diet. Canned sardines in water have fewer calories than those packed in oil. Sardines are a complete protein source, meaning they contain all essential amino acids.
Daily Intake (100g)
100g of sardine provides 10% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in sardines?
A can of sardines (92g) has about 191 calories. Per 100g, sardines contain 208 calories. Sardines packed in water will have similar calories to the fish itself, while sardines in oil will be higher depending on how much oil you drain.
Are sardines good for weight loss?
Yes, sardines are excellent for weight loss. They provide 24.6g of protein per 100g at moderate calories, which makes them very satiating. High-protein foods help preserve muscle while cutting. Sardines in water are the lowest-calorie option.
How much protein in sardines?
A can of sardines (92g) provides 22.6g of protein. Per 100g, sardines contain 24.6g of protein. This puts them among the highest protein-per-calorie foods available in canned form.
Are sardines high in omega-3?
Yes, sardines are one of the best whole food sources of omega-3 fatty acids. They contain 5.1g of polyunsaturated fat per 100g, including EPA and DHA. These are the same omega-3s found in fish oil supplements.
Are sardines a good source of calcium?
Sardines are an exceptional calcium source because you eat the soft bones. They provide 382mg of calcium per 100g, which is about 38% of the daily recommended intake. One can delivers roughly 352mg of calcium.
Are sardines high in sodium?
Yes, sardines are relatively high in sodium at 307mg per 100g. A full can has about 282mg of sodium. If you are watching sodium intake, look for low-sodium varieties or rinse them with water before eating.
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