Calories in Sardines

100 g of sardines has 208 kcal, and 1 sardine (12 g) has about 25 kcal.

208 kcalper 100 g

25 kcal in 1 sardine (12 g)

Medium density · 2.1 kcal per g

Protein 24.6g 49% of the calories
Carbs 0g 0% of the calories
Fat 11.4g 51% of the calories
Fiber 0g

Per 100 g. Figures from USDA FoodData Central. Averages across measured samples; a few percent either way is normal. Updated 2026-10-04.

100 g is about 51 minutes of walking, or 18 minutes of running, for a 70 kg body - context, not a debt to work off.

Sardines nutrition facts

A dash means nobody measured it - not that there is none of it.

Per serving: 1 sardine (12 g)
Nutrient	Per 100 g	Per serving
Energy	208kcal	25kcal
Fat	11.4g	1.4g
Saturated Fat	1.5g	0.18g
Unsaturated Fat	9.9g	1.2g
Carbs	0g	0g
Sugars	0g	0g
Fiber	0g	0g
Protein	24.6g	3g
Salt	0.77g	0.092g
Water	59.6g	7.2g

Alcohol	0g	0g
Caffeine	0mg	0mg

Monounsaturated	3.9g	0.46g
Polyunsaturated	5.1g	0.62g
Omega-3	1.5g	0.18g
ALA	0.5g	0.06g
DHA	0.51g	0.061g
EPA	0.47g	0.057g
Omega-6	3.5g	0.43g
AA	0g	0g
LA	3.5g	0.43g
Cholesterol	142mg	17mg

Vitamin B1 (Thiamine)	0.08mg	0.01mg
Vitamin B2 (Riboflavin)	0.23mg	0.027mg
Vitamin B3 (Niacin)	5.2mg	0.63mg
Vitamin B6 (Pyridoxine)	0.17mg	0.02mg
Vitamin B12 (Cobalamin)	8.9µg	1.1µg
Folate (Vitamin B9)	10µg	1.2µg
Vitamin A	32µg	3.8µg
Vitamin C	0mg	0mg
Vitamin D	192IU	23IU
Vitamin E	2mg	0.24mg
Vitamin K	2.6µg	0.31µg
Choline	75mg	9mg

Calcium	382mg	45.8mg
Copper	0.19mg	0.022mg
Iron	2.9mg	0.35mg
Magnesium	39mg	4.7mg
Phosphorus	490mg	58.8mg
Potassium	397mg	47.6mg
Selenium	52.7µg	6.3µg
Zinc	1.3mg	0.16mg

Beta-carotene	0µg	0µg
Lycopene	0µg	0µg
Lutein + zeaxanthin	0µg	0µg

Cystine	0.26g	0.032g
Histidine	0.72g	0.087g
Isoleucine	1.1g	0.14g
Leucine	2g	0.24g
Lysine	2.3g	0.27g
Methionine	0.73g	0.087g
Phenylalanine	0.96g	0.12g
Threonine	1.1g	0.13g
Tryptophan	0.28g	0.033g
Tyrosine	0.83g	0.1g
Valine	1.3g	0.15g

Read it as an averageIt is what a laboratory measured, averaged over samples - variety, ripeness and cut all move it, and a few percent either way is normal.

What stands out in sardines

1 sardine (12 g) is 25 kcal, about 1% of a 2,000 kcal day.

High in vitamin B128.9 µg per 100 g (358% of the daily reference)
High in vitamin D192 IU per 100 g (96% of the daily reference)
High in protein24.6 g per 100 g, 49% of the calories
Low in sugars0 g per 100 g

Claims follow the EU nutrition claims rules and the "high" warnings the UK/EU front-of-pack labels; the 2,000 kcal day is the reference intake for an average adult.

Calories in different amounts of sardines

12 g1 sardine	25 kcal
28 g1 oz	58 kcal
50 g	104 kcal
100 g	208 kcal
200 g	416 kcal

Any amount g 25 kcal

Foods with similar calories

Other published foods within reach of 208 kcal per 100 g, so the number has something to sit against.

Steak 21 kcal more 229kcal / 100 g

Pork chop 25 kcal less 183kcal / 100 g

Turkey 69 kcal less 139kcal / 100 g

Chicken breast 32 kcal less 176kcal / 100 g

Salmon 6 kcal more 214kcal / 100 g

Beef mince 48 kcal more 256kcal / 100 g

Questions about sardines

1 sardine (12 g) has about 25 kcal, and 100 g has 208 kcal.

100 g of sardines has 24.6 g of protein. The macro calculator works out how much protein you need a day.

Yes. 100 g of sardines has 8.9 µg of vitamin B12, 358% of what an adult needs in a day.

Yes. 100 g of sardines has 24.6 g of protein, and protein makes up 47% of the calories.

Yes. Sardines has no carbs, so it fits low-carb and keto diets.

100 g of sardines covers this much of an adult's daily need: vitamin B12 358%, vitamin D 96%, selenium 96%, calcium 48%.

Yes. Cooking changes how much water and fat a food holds, so its calories per 100 g go up or down. This page shows sardines (canned).

It can be part of a diet that loses weight: what counts is the total calories you eat in a day, not any single food. 100 g of sardines has 208 kcal. The calorie calculator works out how many you need.

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