Calories in sardines

Atlantic, canned in oil, drained, with bone. 208 kcal (870 kJ) per 100 g. Choose a portion below and every figure on the page updates.

Sardines canned in oil and drained provide 208 kcal (870 kJ) per 100 g, split between protein (about 25 g) and fat (about 11 g), with no carbohydrate. Because the soft bones are eaten, they are an unusual non-dairy source of calcium. They are also very high in vitamin B12 and selenium, and supply omega-3 fats and vitamin D.

Where the energy comes from

Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:

Things worth knowing

• A 3.75 oz can, drained (92 g), has about 191 kcal (801 kJ). Two sardines (24 g) come to about 50 kcal (209 kJ), and an ounce about 59 kcal.
• One drained can provides about 350 mg of calcium (27% DV), 8.2 µg of vitamin B12 (over three times the DV) and about 48 µg of selenium (88% DV).
• Sardines in tomato sauce are a little lower in energy: Pacific sardines in tomato sauce have about 185 kcal per 100 g, though also less calcium (240 mg).
• These figures are for drained fish; the oil left in the can adds energy if you pour it over your meal. Each 100 g of drained sardines also supplies about 1 g of omega-3 fats.

Converting these figures

One 1 can (3.75 oz), drained of sardines is 191 kcal, which is 801 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.

It takes 115 g of sardines to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.