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Calories in Sardines

Q: How many calories in sardines?

Sardines have 208 calories per 100g. A can (92g): 191 kcal and 22g protein.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

208

kcal

per 100g

24.6

Protein

11.5

Fat

0.0

Carbs

Fiber

191

kcal per can (92g)

208

kcal per 100g

kcal per oz (28g)

Sardines nutrition facts and calories per 100g

🐟Rich omega-3 — 1.48g EPA+DHA/100g

🦴Calcium — 38% DV from edible bones

💊Vitamin B12 — 150% Daily Value

☀️Vitamin D — 75% Daily Value

🔬Selenium — 75% Daily Value

💰Most affordable omega-3 fish

🐟 Calculate Calories for Any Sardines Weight

Weight100g

Nutrition Facts

Per 100g (cooked sardines)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Sardines contain 208 calories per 100g with 24.6g protein and 11.5g fat. They are one of the richest omega-3 sources (1.48g EPA+DHA per 100g) and uniquely contain 382mg of calcium per 100g (38% DV) from edible bones — making them the best non-dairy calcium source. Also provides 150% of daily B12 and 75% of vitamin D.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Vitamin B12	3.61µg	150%
Selenium	52.7µg	96%
Vitamin D	4.8µg	48%
Calcium	382mg	38%
Phosphorus	490mg	39%
Potassium	397mg	8%
Niacin (B3)	5.2mg	33%
Magnesium	39mg	9%
Iron	2.92mg	16%
Zinc	1.31mg	12%

Calories in Sardines by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein24.6g · 47% of calories

Fat11.5g · 50% of calories

Carbohydrates0.0g · 0% of calories

Canned sardines in oil: ~208 kcal/100g. In water/brine: ~185 kcal/100g. Eaten whole with bones — the bones are soft, edible, and provide exceptional calcium. Very low mercury due to short lifespan and small size.

Micronutrient Highlights

💊

Vitamin B12

3.61µg

150% DV

1.5× daily requirement per 100g

🦴

Calcium

382mg

38% DV

From edible bones — best non-dairy source

☀️

Vitamin D

4.8µg

48% DV

Rare food source of vitamin D

🔬

Selenium

52.7µg

96% DV

Antioxidant and thyroid

🐟

Omega-3 (EPA+DHA)

1.48g

—

Rich source — second only to salmon

⚡

Potassium

397mg

8% DV

Blood pressure and heart function

Sardines Health Benefits

Omega-3 — Second Only to Salmon

Sardines provide 1.48g of EPA and DHA per 100g — making them one of the richest and most affordable omega-3 sources available. A single can covers the entire weekly omega-3 recommendation from most health authorities. Unlike supplements, sardine omega-3 comes packaged with protein, vitamin D, and minerals in a complete food matrix that may enhance bioavailability.

Calcium from Edible Bones — Best Non-Dairy Source

Sardines eaten whole with their soft edible bones provide 382mg of calcium per 100g — 38% of the daily value. This is comparable to dairy (whole milk: 113mg/100g, yogurt: 110mg/100g) but significantly more concentrated. The calcium bioavailability from fish bones is excellent — similar to dairy. For people who avoid dairy, sardines are the most effective dietary calcium source.

Vitamin B12 — 150% of Daily Value

A 100g serving of sardines provides 3.61µg of B12 — 150% of the daily requirement. A single can covers more than the entire daily B12 need. B12 deficiency affects an estimated 6% of adults under 60 and 20% of those over 60, with consequences including irreversible neurological damage. Sardines represent one of the most reliable and concentrated B12 sources available.

Low Mercury — Eat Freely

Because sardines are small, short-lived, and feed at the bottom of the food chain (plankton, small crustaceans), they accumulate virtually no mercury. FDA/EPA classify sardines as 'best choice' for maximum consumption frequency. This makes sardines one of the few omega-3-rich foods that can be eaten without restriction, unlike large predatory fish (tuna, swordfish) which accumulate significant mercury.

Sardines vs Other Fish — Calorie Comparison

Is Sardines Suitable for Your Diet?

✅

Weight loss

Good — high protein and omega-3

✅

Keto

Yes — zero carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — zero carbs

✅

Heart health

Excellent omega-3 source

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in sardines?

Sardines have 208 calories per 100g. A can (92g): 191 kcal and 22g protein.

Are sardines high in omega-3?

Yes — sardines provide 1.48g of EPA+DHA per 100g — second only to salmon among common fish. A can covers the entire weekly omega-3 recommendation.

Do sardines have a lot of calcium?

Yes — sardines eaten with bones provide 382mg of calcium per 100g (38% DV). The bones are soft and fully edible, making sardines the richest non-dairy calcium source available.

Are canned sardines healthy?

Very — one of the most nutrient-dense foods available. Rich in omega-3, B12 (150% DV), vitamin D (48% DV), calcium (38% DV), and selenium. The main consideration is sodium (~505mg/100g in brine).

Is sardine good for weight loss?

Yes — 208 kcal with 24.6g protein and high omega-3. Omega-3s improve satiety and support fat metabolism. Despite moderate calories, sardines are very filling.

Why are sardines so healthy?

Sardines' small size means they eat plankton directly, accumulating almost no mercury, while being rich in the omega-3s they synthesise from plankton. They are whole-food eaten with organs and bones — maximising nutrient density. Cheap, sustainable, and extraordinarily nutritious.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.