Sardines (Canned in Oil) Calories & Nutrition Facts
Bone-in sardines provide exceptional calcium and omega-3 fatty acids.
Quick answer
How many calories are in Sardines (Canned in Oil)?
Sardines (Canned in Oil) has 208 calories per 100g. A 1 can drained (92g) has about 191 calories. It is a moderate-calorie food, with most calories coming from protein.
Practical Portion Guide for Sardines (Canned in Oil)
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 can drained (92g) | 191 kcal | 23.0g | 0.0g | 0.0g | 10.1g |
| 1/2 can (46g) | 96 kcal | 11.5g | 0.0g | 0.0g | 5.1g |
| 3 oz portion (85g) | 177 kcal | 21.3g | 0.0g | 0.0g | 9.3g |
| 100g reference | 208 kcal | 25.0g | 0.0g | 0.0g | 11.0g |
Track whether the can is packed in oil, water, tomato sauce, or mustard. Draining oil changes calories, but not always predictably.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Sardines (Canned in Oil) Fits Into a Diet
Sardines are useful when you want compact protein, omega-3 fats, calcium from edible bones, vitamin D, and a shelf-stable seafood option.
Pair sardines with toast, rice, potatoes, salad, vegetables, crackers, or beans when you want a fast meal with more volume.
Canned-in-oil sardines differ from water-packed, smoked, sauced, skinless/boneless, and fresh sardines in sodium and fat.
Plan Around Sardines (Canned in Oil)
High-Protein Low-Calorie Foods
Compare Sardines (Canned in Oil) with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Sardines (Canned in Oil) belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Sardines (Canned in Oil) fit within a ketogenic day.
Compare Sardines (Canned in Oil) With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Sardines (Canned in Oil) | 208 kcal | 25g | 0g | 11g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Sardines (Canned in Oil): Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated May 17, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
How many calories are in Sardines (Canned in Oil)?
Sardines (Canned in Oil) contains 208 calories per 100g serving. This includes 100 calories from protein, 0 calories from carbohydrates, and 99 calories from fat.
Is Sardines (Canned in Oil) good for weight loss?
Sardines (Canned in Oil) can be part of a weight loss diet with 208 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Sardines (Canned in Oil)?
Sardines (Canned in Oil) contains 25g of protein per 100g. This makes it an excellent high-protein food, ideal for muscle building and recovery.
What serving size should I track for Sardines (Canned in Oil)?
Track Sardines (Canned in Oil) by grams when precision matters. A practical starting point is 1 can drained (92g), which is about 191 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Sardines (Canned in Oil) keto-friendly?
Yes, Sardines (Canned in Oil) is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Sardines (Canned in Oil) good for diabetics?
Sardines (Canned in Oil) is generally suitable for people with diabetes. Its carbohydrate content and fiber help support stable blood sugar levels. Always consult your healthcare provider for personalized advice.
What vitamins and minerals are in Sardines (Canned in Oil)?
Sardines (Canned in Oil) is a good source of vitamins B12, D, B2 and minerals including Calcium, Selenium, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Sardines (Canned in Oil)?
Calorique standardizes Sardines (Canned in Oil) nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed May 17, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g