At a glance
- 20.9 g protein and 177 calories per 3 oz (85 g).
- 11.8 g protein per 100 calories: #118 of 536 foods in our USDA list, #38 of 46 in fish & seafood.
- 0 g fiber and 261 mg sodium per serving.
What is sardines like to eat?
Sardines are small, oily fish sold in tins, usually with soft, edible bones. They have a bold, savory flavor and need no cooking, so a tin in the pantry is a quick protein for toast, salads or pasta.
How can you eat more sardines?
Try this
Mash onto toast with lemon and pepperToss with pasta, garlic and parsleyAdd to a green salad with potatoesServe on crackers with mustardIs sardines good on a GLP-1?
Their flavor is strong, so on a sensitive day try a small amount mashed with lemon on toast rather than a whole tin. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does sardines compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Sardines | 3 oz | 20.9 g | 177 | 11.8 g |
| Canned tuna | 3 oz | 16.5 g | 73 | 22.6 g |
| Salmon | 3 oz | 18.8 g | 175 | 10.7 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
Close to sardines per calorie: ground turkey (12.3 g), tofu (12 g), mushrooms (11.6 g), oysters (11.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Sardines come packed in oil, water or tomato sauce, and as whole or boneless fillets, so pick the style that suits how you will eat them.
What's the full nutrition for sardines?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 177 | 208 | |
| Protein | 20.9 g | 24.6 g | 42% |
| Fat | 9.7 g | 11.4 g | |
| Saturated fat | 1.3 g | 1.5 g | 7% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 261 mg | 307 mg | 11% |
| Calcium | 325 mg | 382 mg | 25% |
| Iron | 2.5 mg | 2.92 mg | 14% |
| Vitamin B12 | 7.6 mcg | 8.94 mcg | 317% |
| Vitamin D | 4.1 mcg | 4.8 mcg | 21% |
USDA FoodData Central, SR Legacy: "Fish, sardine, Atlantic, canned in oil, drained solids with bone". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
