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Sardines Nutrition Facts: Are Sardines Good for You?
Canned Atlantic sardines in oil are a source of many nutrients, particularly protein, vitamins, and minerals. Based on a 100-gram serving, they are high in protein, vitamin B12, vitamin D, selenium, and calcium from the edible bones. Considerations include their sodium and cholesterol content. Whether sardines are a beneficial choice depends on the portion size and how they fit into an individual’s overall diet.
Per 100 g · Fish, sardine, Atlantic, canned in oil, drained solids with bone
What stands out in sardines
- High in protein. A 100-gram portion of drained sardines canned in oil provides about 25 grams of protein. This amount supplies 49% of the Daily Value (DV).
- Source of vitamin B12. Sardines are particularly high in vitamin B12. A 100-gram serving contains 8.9 micrograms, which is 372% of the Daily Value.
- Calcium and vitamin D. Because the bones are typically eaten, these sardines are high in calcium, with 382 mg (29% DV) per 100 grams. They are also high in vitamin D, providing 4.8 mcg (24% DV).
- Source of selenium. This serving size is also high in selenium, delivering 52.7 micrograms. This accounts for 96% of the Daily Value for this mineral.
What to keep in mind
- A 100-gram serving of these sardines contains 307 mg of sodium, or 13% of the Daily Value.
- This portion also has 142 mg of cholesterol, which is 47% of the Daily Value.
- The total fat content is about 11 grams, which includes 1.5 grams of saturated fat.
Sardines nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 208 kcal | – |
| Protein | 24.6 g | 49% |
| Total fat | 11.4 g | 15% |
| Saturated fat | 1.5 g | 8% |
| Monounsaturated fat | 3.9 g | – |
| Polyunsaturated fat | 5.1 g | – |
| Cholesterol | 142 mg | 47% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 59.6 g | – |
| Sodium | 307 mg | 13% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 397 mg | 8% |
| Calcium | 382 mg | 29% |
| Iron | 2.9 mg | 16% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 490 mg | 39% |
| Zinc | 1.3 mg | 12% |
| Copper | 0.19 mg | 21% |
| Manganese | 0.11 mg | 5% |
| Selenium | 52.7 mcg | 96% |
| Vitamin A (RAE) | 32 mcg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 4.8 mcg | 24% |
| Vitamin E | 2 mg | 14% |
| Vitamin K | 2.6 mcg | 2% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.23 mg | 17% |
| Niacin (B3) | 5.2 mg | 33% |
| Vitamin B6 | 0.17 mg | 10% |
| Folate (DFE) | 10 mcg | 2% |
| Vitamin B12 | 8.9 mcg | 372% |
| Choline | 75 mg | 14% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Sardines by portion
The nutrition data changes with portion size. A standard 3.75-ounce can (92 grams) contains 191 calories and about 23 grams of protein. A smaller serving of two sardines (24 grams) has 50 calories and about 6 grams of protein. All listed portions of these sardines contain zero carbohydrates, dietary fiber, or sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, drained | 149 g | 310 | 36.7 g | 0 g | 0 g | 17 g |
| 1 oz | 28 g | 59 | 7 g | 0 g | 0 g | 3.2 g |
| 1 cubic inch | 16 g | 33 | 3.9 g | 0 g | 0 g | 1.8 g |
| 1 can (3.75 oz) | 92 g | 191 | 22.6 g | 0 g | 0 g | 10.5 g |
| 1 small (2-2/3″ x 1/2″ x 1/4″) | 12 g | 25 | 3 g | 0 g | 0 g | 1.4 g |
| 2 sardines | 24 g | 50 | 5.9 g | 0 g | 0 g | 2.7 g |
How sardines compares with other fish and seafood
Among the fish and seafood on this site, these canned sardines rank highest for calcium, vitamin K, vitamin B12, and calories. Per 100 grams, sardines have a similar calorie count to salmon (208 kcal vs 206 kcal) but with less total fat. Compared to tuna, sardines have less protein (25 g vs 29 g) but significantly more fat. They contain more calories, protein, and fat than lean fish like tilapia, which has 128 calories and about 3 grams of fat per 100 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Sardines | 208 | 24.6 g | 0 g | 0 g | 11.4 g |
| Salmon | 206 | 22.1 g | 0 g | 0 g | 12.3 g |
| Catfish | 144 | 18.4 g | 0 g | 0 g | 7.2 g |
| Tuna | 130 | 29.1 g | 0 g | 0 g | 0.59 g |
| Tilapia | 128 | 26.1 g | 0 g | 0 g | 2.6 g |
Quick answers
How many calories are in a can of sardines?
A standard 3.75-ounce can (92 grams) of Atlantic sardines in oil, drained, has 191 calories.
Are sardines high in protein?
Yes, sardines are high in protein. A 100-gram serving provides 24.6 grams of protein, while a single 3.75-ounce can provides 22.6 grams.
Do sardines have carbs or sugar?
No, based on USDA data, sardines canned in oil contain 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- Sardines contains fish, one of the major food allergens in the US. If you have a known or suspected fish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- At 397 mg of potassium per 100 g, sardines is worth discussing if you have kidney disease or take a medicine that raises potassium levels; your doctor or a renal dietitian can tell you how much fits your plan.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how sardines fits your situation.
Last updated October 21, 2026