Sardines calories & macros
208 calories per 100 g · 191 calories per 1 can (92 g). Sardines (canned in oil, drained, with bone).
A single tin of sardines delivers roughly 23 g of protein and a large dose of omega-3 for about 191 calories. Because the soft bones are eaten, they are also one of the few non-dairy foods with a serious calcium load. Draining the oil matters: the numbers here are for drained fish, and leaving the oil in can add 50 calories or more per tin.
Full nutrition facts
| Nutrient | Per 100 g | Per 1 can (92 g) |
|---|---|---|
| Calories | 208 | 191 |
| Protein | 24.6 g | 22.6 g |
| Carbohydrate | 0 g | 0 g |
| Fat | 11.5 g | 10.6 g |
Source: USDA FoodData Central (Fish, sardine, Atlantic, canned in oil, drained solids with bone). Values are for the edible portion and vary with variety, ripeness, and preparation.
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Frequently asked
How many calories in a tin of sardines?
A standard 92 g tin, drained, is about 191 calories with 23 g of protein. Sardines packed in water are slightly lower; in tomato sauce, similar.
Are sardines good for you?
They are one of the more nutrient-dense foods available — high in protein, rich in long-chain omega-3 fats, and a real source of calcium and vitamin D. Their main drawback is sodium, which is worth checking on the tin.