Calories and Nutritions in Sardines

A 100-gram serving of fresh sardines contains 135 calories. A 100-gram serving of canned sardines in oil, drained, contains 208 calories. A 100-gram serving of canned sardines in water, drained, contains 111 calories.

One kilogram (1000 grams) of fresh sardines contains 1350 calories. One kilogram of canned sardines in oil, drained, contains 2080 calories. One kilogram of canned sardines in water, drained, contains 1110 calories.

A standard can (drained, 92 grams) of sardines in oil contains 191 calories. A standard can (drained, 92 grams) of sardines in water contains 102 calories. Fresh sardines are not sold in cans.

A single medium fresh sardine (9 grams) contains 12 calories. A single sardine (9 grams) from a can of King Oscar sardines in oil contains 19 calories. A single sardine (9 grams) from a can of Season sardines in water contains 10 calories.

Sardines provide significant health benefits, mainly from an exceptionally high content of omega-3 fatty acids, vitamin D, calcium, and protein. The fish's dense nutritional composition supports cardiovascular, bone, and brain health. The key sardine benefits are detailed below.

• Sardines are a top source of omega-3 fatty acids, which support heart and brain health. These essential fats, EPA and DHA, are critical for reducing inflammation, lowering triglyceride levels, and supporting cognitive function. A comprehensive review by the Global Organization for EPA and DHA Omega-3s (GOED), 2019, "Omega-3s and Health," summarized extensive evidence linking consistent omega-3 intake to a reduced risk of cardiovascular events and improved neurological outcomes.
• Sardines provide an unparalleled combination of calcium and vitamin D for bone health. Because sardines are eaten whole with bones, they are one of the few natural food sources that are rich in both nutrients. Vitamin D is essential for calcium absorption. A study by Bischoff-Ferrari, H. A., et al., 2005, "Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials," concluded that adequate vitamin D intake is effective in preventing fractures, highlighting the importance of this nutrient for skeletal integrity.
• Sardines offer high-quality, complete protein for muscle and cellular repair. Protein is fundamental for building and repairing tissues, creating enzymes, and supporting a healthy immune system. A review by Phillips, S. M., 2014, "A brief review of higher dietary protein diets in weight loss: a focus on athletes," demonstrated that high-quality protein sources are effective in promoting satiety and preserving lean muscle mass.

Sardines are a highly nutritious food, but the sodium content in canned varieties and the presence of purines can be a concern for certain individuals. These potential concerns are outlined in the points that follow.

• Canned sardines are high in sodium, which can impact blood pressure. A 100-gram serving of canned sardines can contain over 500 milligrams of sodium. High sodium intake is a major risk factor for developing hypertension. A guideline from the World Health Organization, 2012, "Guideline: Sodium intake for adults and children," recommends a reduction in sodium intake to control blood pressure in the general population. An alternative is fresh sardines or low-sodium canned versions.
• Sardines contain purines, which can be a concern for individuals with gout. Purines are natural substances that break down into uric acid in the body. A study by Choi, H. K., et al., 2004, "Purine-rich foods, dairy and protein intake, and the risk of gout in men," found that high intake of purine-rich foods is associated with an increased risk of gout attacks. A daily suggested amount for individuals with gout is to limit consumption of high-purine foods like sardines.

Yes, sardines are exceptionally good for a person's health because the fish is a nutritional powerhouse, offering a rare combination of omega-3 fatty acids, vitamin D, calcium, and protein in one small package. For heart health, the high concentration of EPA and DHA omega-3s helps to reduce inflammation, lower blood pressure, and decrease the risk of heart disease. A meta-analysis by Mozaffarian, D., & Rimm, E. B., 2006, "Fish intake, contaminants, and human health," confirmed that the benefits of consuming oily fish like sardines for heart health are substantial. Regarding bone health, sardines are unique because they provide both calcium from the edible bones and the vitamin D needed to absorb the calcium, a synergy that is critical for building and maintaining strong bones. A study by Weaver, C. M., et al., 2016, "Dairy consumption and bone health," established the importance of dietary calcium and vitamin D in preventing osteoporosis. For brain health, the high level of DHA is a major structural component of the brain and retina, supporting cognitive function and neurological development throughout life.

Yes, canned sardines are high in sodium. The sardine sodium content is added during the canning process for flavor and preservation. A 100-gram serving of canned sardines in oil contains 505 milligrams of sodium, which is 22% of the recommended daily limit. Fresh sardines are naturally low in sodium, containing only 100 milligrams per 100-gram serving. The Dietary Guidelines for Americans recommend that adults limit sodium intake to less than 2,300 milligrams per day.

Yes, sardines have saturated fat, but the amount is moderate and is balanced by a much higher content of healthy unsaturated fats. A 100-gram serving of canned sardines in oil contains 1.5 grams of saturated fat. The American Heart Association recommends limiting saturated fat to no more than 13 grams per day for a 2,000-calorie diet. While sardines do have saturated fat, they are prized for their high concentration of omega-3 polyunsaturated fats, which are beneficial for heart health.

The American Heart Association recommends eating two servings of fish, particularly fatty fish like sardines, per week. A serving is 3.5 ounces (100 grams) cooked, or about one standard can. This averages to about a half-can of sardines per day if spread out over a week.

For most adults, eating one can of sardines (3.75 ounces or 106 grams) per day is a safe upper limit. Sardines are low in mercury, so mercury toxicity is not a major concern. The main considerations for limiting daily intake are the high sodium content in canned versions and the purine content for individuals susceptible to gout.

The calorie content of sardines changes substantially according to the liquid the fish is packed in. The primary distinction is the added fat from oil. The highest calorie count is found in brisling sardines packed in oil, which have 220 calories per 100 grams due to the fish's naturally high fat content. The lowest calorie count for sardines is 111 calories per 100 grams for sardines packed in water, as no extra fat is added. Fresh sardines have a low calorie count of 135 calories per 100 grams.

The origin of sardines as a food source is ancient, with the fish being a staple in the Mediterranean for millennia. The name "sardine" is believed to have originated from the island of Sardinia, where the small fish were once abundant. The global popularity of sardines is directly linked to the invention of canning. In the early 19th century, the French inventor Nicolas Appert developed the method of preserving food in sealed containers. Napoleon Bonaparte, recognizing the strategic value of preserving food for his armies, encouraged the industry. The coastal region of Brittany in France became the first major center for sardine canning. The practice soon spread to other countries with long coastlines and large sardine populations, most notably Portugal and Spain.