Calories in canned sardines in oil.
208 kcal per 100 g.
Fish, sardine, Atlantic, canned in oil, drained solids with bone · SR Legacy (2018-04) · USDA FDC 175139
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 208 kcal | 208 kcal |
| Protein | 24.6 g | 24.6 g |
| Carbohydrates | 0 g | 0 g |
| Fat | 11.4 g | 11.4 g |
| Fibre | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Saturated fat | 1.53 g | 1.53 g |
| Sodium | 307 mg | 307 mg |
| Salt (calculated from sodium) | 0.77 g | 0.77 g |
| Vitamin A (RAE) | 32 ug | 32 ug |
| Vitamin D (D2 + D3) | 4.8 ug | 4.8 ug |
| Vitamin E (alpha-tocopherol) | 2.04 mg | 2.04 mg |
| Vitamin K (phylloquinone) | 2.6 ug | 2.6 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.23 mg | 0.23 mg |
| Niacin | 5.24 mg | 5.24 mg |
| Vitamin B6 | 0.17 mg | 0.17 mg |
| Folate, total | 10 ug | 10 ug |
| Vitamin B12 | 8.94 ug | 8.94 ug |
| Potassium | 397 mg | 397 mg |
| Calcium | 382 mg | 382 mg |
| Phosphorus | 490 mg | 490 mg |
| Magnesium | 39 mg | 39 mg |
| Iron | 2.92 mg | 2.92 mg |
| Zinc | 1.31 mg | 1.31 mg |
| Selenium | 52.7 ug | 52.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.19 mg | 0.19 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Canned sardines in oil are 208 kcal per 100 g with 11.5 g of fat and 24.6 g of protein — the fat is partly the fish's own and partly the oil it was packed in, and draining removes some but not all of it. USDA's figure is for drained sardines. Sardines packed in tomato or water sit lower; the tin, not the fish, is what decides.
Logging this food
This is a food that is eaten in units, and USDA lists them: two sardines are 24 g and 50 kcal, a small one 12 g and 25, a 3.75 oz tin 92 g and 191, and a drained cup 149 g and 310. Log by the tin or by the fish. The oil left in the tin is not counted here, and pouring it over toast puts it back.
Swaps and alternatives
Canned tuna in water is 86 kcal per 100 g against this row's 208, less than half. But the two are not the same food: sardines are eaten with their bones, which is where their calcium comes from, and they carry far more omega-3. Sardines in water or tomato sauce is the swap that keeps the fish and drops the oil.