Sardines: Calories, Nutrition Facts, and Health Benefits (2026)

Sardines provide 191 calories and 22.7 g of protein per 1 can drained (92 g). They contain 0 g of carbs, 0 g of fiber, and 10.5 g of fat, making them a nutrient-dense option rich in omega-3, calcium, and vitamin B12.

This page explores the nutritional profile of sardines, focusing on their benefits per 1 can drained (92 g) and per 100 g. Additionally, it examines their impact on common dietary goals and compares them to other protein sources.

Sardines Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the detailed nutrition facts for sardines, highlighting key nutrients and their respective amounts.

Values are for 1 can drained (92 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	191	208	10%
Protein	22.7 g	24.6 g	45%
Carbohydrates	0.0 g	0.0 g	0%
Fiber	0.0 g	0.0 g	0%
Sugar	0.0 g	0.0 g	-
Fat	10.5 g	11.4 g	14%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	365 mg	397 mg	8%
Saturated Fat	1.4 g	1.5 g	7%
Calcium	351 mg	382 mg	27%
Vitamin B12	8.22 mcg	8.94 mcg	343%
Selenium	48 mcg	53 mcg	88%

About 0% of sardines calories come from carbohydrates, 49% from protein and 51% from fat.

Sardines by Health Goal

The by-goal ratings section evaluates how sardines align with various dietary objectives, such as weight loss and muscle gain.

Goal	Rating	Why
Weight loss	Excellent	High protein for the calories (22.7 g in 191), very filling
Blood sugar / diabetes	Excellent	Contains essentially no carbohydrate, so it does not directly raise blood sugar
Immunity	Good	Rich in zinc, B12 and selenium, which support immune function
Digestion	Fair	Low in fiber; pair with vegetables or whole grains
Heart health	Excellent	Lean protein and, in oily fish, omega-3 fats that support heart health
Muscle gain	Excellent	High-quality complete protein at 22.7 g per serving

Sardines and Blood Sugar

Glycemic index: 0. Glycemic load: 0 per serving.

Sardines contains essentially no carbohydrate, so on its own it does not raise blood sugar; it is protein and fat.

How Sardines Compares to Other Protein Foods

In the comparison table, sardines are assessed against other protein foods to illustrate their nutritional advantages.

Protein Food (per 100 g)	Calories	Protein (g)	Fat (g)	Sat Fat (g)
Sardines	208	24.6	11.4	1.5
Salmon	206	22.0	12.0	2.5
Canned Tuna	116	26.0	0.8	0.2
Cod	105	23.0	0.9	0.2

Sardines Myths, Checked

Sardines are an unhealthy oily fish , False. Sardines are among the most nutritious fish, rich in omega-3, calcium and B12, and low in mercury.

You should remove the bones from canned sardines , False. The soft canned bones are edible and are a major source of calcium.

How to Track Sardines

With sardines, the cut, the skin and the cooking method swing the calories and fat a lot, so log what you actually ate, not a generic average. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log sardines accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see protein per 100 calories ranked, highest-protein fish and seafood ranked, and every cut of steak and beef by calories.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a can of sardines?

A can of sardines contains 191 calories. This makes them a relatively low-calorie food option, especially considering their high protein content.

Is sardines good for weight loss?

Sardines can be beneficial for weight loss due to their high protein content of 22.7 g per can, which may help increase satiety and reduce overall calorie intake.

Can people with diabetes eat sardines?

People with diabetes can safely eat sardines, as they contain 0 g of carbohydrates, meaning they do not raise blood sugar levels.

How much calcium is in sardines?

Sardines are a good source of calcium, providing 351 mg per can. This contributes to bone health and overall calcium intake.

Is sardines high in sugar?

Sardines are not high in sugar, containing 0 g of sugar per serving. This makes them suitable for low-sugar diets.

Are the bones in canned sardines safe to eat?

The bones in canned sardines are safe to eat. They are soft and provide additional calcium and other nutrients.

Key Takeaways

• Sardines contain 191 calories per 1 can drained (92 g).
• Each can provides 22.7 g of protein.
• Sardines have 0 g of carbohydrates and sugar.
• They offer 351 mg of calcium per serving.
• Sardines are rich in omega-3 fatty acids.
• The bones in sardines are safe and nutritious to consume.