Nutrition facts · Fish and seafood
Calories in Sardines (canned in oil)
Sardines canned in oil have 208 calories per 100 g (drained, with bones), and a drained 3.75 oz can (92 g) has 191 calories. They contain no carbs, so the calories come from protein and fat. With 24.6 g protein and 11.5 g fat per 100 g, protein makes up the larger share by weight, but fat supplies slightly more of the calories because each gram of fat carries more than twice the calories of a gram of protein.
Calories come from: Carbs 0% · Fat 51% · Protein 49%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 208 kcal | 24.6 g | 0 g | 11.5 g |
| 1 can (3.75 oz), drained | 92 g | 191 kcal | 22.7 g | 0 g | 10.5 g |
| 2 sardines | 24 g | 50 kcal | 5.9 g | 0 g | 2.7 g |
| 1 oz | 28.4 g | 59 kcal | 7 g | 0 g | 3.3 g |
Full nutrition (Per 100 g)
| Calories | 208 kcal |
|---|---|
| Protein | 24.6 g |
| Carbohydrates | 0 g |
| of which sugars | 0 g |
| Fiber | 0 g |
| Fat | 11.5 g |
| of which saturated | 1.5 g |
| Sodium | 307 mg |
What changes the calories
- The figures here are for drained sardines, so eating the packing oil or pouring it over your food adds the calories of that oil.
- Sardines packed in water or tomato sauce have a different calorie count from oil-packed ones, so check which type your can is.
- Can sizes vary between brands, and the drained weight can be noticeably less than the weight printed on the label.
- Serving sardines on toast or crackers, or mashing them with mayonnaise, adds calories beyond the fish itself.
Tips for logging it accurately
- Drain the can well and weigh the sardines if you can, or log one drained 3.75 oz can as 191 calories if your can matches that size.
- Choose the entry that matches the packing (oil, water or sauce), and log any oil you keep as a separate item.
- In BerryFit, scan your plate with a photo, then adjust the portion and add the bread, crackers or spreads you ate with the sardines.
Log Sardines (canned in oil) in seconds
Snap a photo of your meal or search for Sardines (canned in oil) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a can of sardines in oil?
A drained 3.75 oz can (92 g) has 191 calories. If you also eat the oil from the can, the total will be higher.
How much protein is in sardines?
Sardines canned in oil have 24.6 g protein per 100 g, and a drained 3.75 oz can has 22.7 g.
Do sardines have carbs?
No. Sardines canned in oil have 0 g carbs, 0 g sugar and 0 g fiber.
How many calories are in 2 sardines?
Two sardines (24 g) have 50 calories, with 5.9 g protein and 2.7 g fat.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Fish, sardine, Atlantic, canned in oil, drained solids with bone, FDC ID 175139); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
