Calories in sardines (canned in oil, drained)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of sardines (canned in oil, drained) contains 208 kcal, with 24.6 g of protein, 0 g of carbohydrate and 11.5 g of fat.
A typical serving — 1 can, about 92 g — is roughly 191 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 can (92 g) |
|---|---|---|
| Calories | 208 kcal | 191 kcal |
| Protein | 24.6 g | 22.7 g |
| Carbohydrates | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 11.5 g | 10.5 g |
| Saturated fat | 1.5 g | 1.4 g |
| Cholesterol | 142 mg | 131 mg |
| Sodium | 307 mg | 282 mg |
| Potassium | 397 mg | 365 mg |
| Calcium | 382 mg | 351 mg |
| Iron | 2.9 mg | 2.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 60 g | 55 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 can | 92 g | 191 | 22.7 g | 0 g | 10.5 g |
Photograph it instead of looking it up
Wellix identifies sardines on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 52 | 6.2 g | 0 g | 2.9 g |
| 50 g | 104 | 12.3 g | 0 g | 5.7 g |
| 100 g | 208 | 24.6 g | 0 g | 11.5 g |
| 150 g | 312 | 36.9 g | 0 g | 17.2 g |
| 200 g | 416 | 49.2 g | 0 g | 22.9 g |
| 250 g | 520 | 61.6 g | 0 g | 28.6 g |
| 300 g | 624 | 73.9 g | 0 g | 34.4 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For sardines (canned in oil, drained) the split is:
- Protein: 24.6 g × 4 = 98 kcal — 49% of calories
- Carbohydrates: 0 g × 4 = 0 kcal — 0% of calories
- Fat: 11.5 g × 9 = 103 kcal — 51% of calories
- Most of the energy in sardines (canned in oil, drained) comes from fat (51% of calories).
- With 24.6 g of protein per 100 g it counts as a high-protein food.
- That is 11.8 g of protein per 100 kcal — a useful number when protein is your target.
- For 200 kcal you can eat about 95 g.
What actually changes the number
Sardines in oil are 208 kcal per 100 g drained, and a small can is about 190 kcal. They are among the best sources of calcium (from the soft bones) and omega-3 fat for the money.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of sardines as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of sardines?
100 g of sardines (canned in oil, drained) contains 208 kcal (24.6 g protein, 0 g carbohydrate, 11.5 g fat), according to USDA reference data.
How many calories are in a serving of sardines?
A typical serving of sardines — 1 can, about 92 g — has roughly 191 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in sardines?
Sardines (canned in oil, drained): 24.6 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of sardines equals 200 kcal?
At 208 kcal per 100 g, about 95 g of sardines equals 200 kcal.
Can I track sardines by taking a photo?
Yes. A photo calorie app like Wellix identifies sardines on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 175139: "Fish, sardine, Atlantic, canned in oil, drained solids with bone". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies sardines on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
