How many calories are in sardines?
Sardines has 191 calories per 1 can drained (3.75 oz, 92 g) — that's 208 calories per 100 g, roughly 10% of a 2,000-calorie day. Most of those calories come from fat.
USDA FoodData Central · canned in oil, drained · FDC 175139
Calories by portion
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 can drained (3.75 oz, 92 g) | 191 | 22.6 g | 0 g | 10.6 g |
| 100 g | 208 | 24.6 g | 0 g | 11.5 g |
| 1 oz (28 g) | 59 | 7 g | 0 g | 3.3 g |
Where the calories come from
Protein 49% Carbs 0% Fat 51%
Calories computed from USDA per-100 g data (FDC 175139, SR Legacy). canned in oil, drained. The macro split uses general Atwater factors (protein and carbs ≈ 4 cal/g, fat ≈ 9 cal/g) and is approximate.
The way most people eat sardines is straight from the tin — drained, piled on toast or crackers, in one go — so the number that matters is the can. One drained can (3.75 oz, 92 g) carries about 191 calories, which works out to 208 calories per 100 g for the canned-in-oil version on this page. That buys about 22.6 g of complete protein, and crucially it doesn’t arrive alone: the same can brings omega-3 fats, calcium, and vitamin B12. For under 200 calories, that’s an unusually dense package of nutrition. The calorie count itself comes down to a clean macro split and one packing choice.
Where the calories come from
Protein and fat, with no carbohydrate in the picture. Per 100 g, sardines carry about 24.6 g of protein and 11.5 g of total fat — but only 1.5 g of that is saturated, and much of the rest is the beneficial omega-3 kind (EPA and DHA). That matters for how you read the calories: unlike a fatty steak, where the fat is mostly saturated, a good share of sardines’ fat calories comes packaged with a genuine nutritional upside, the heart-and-brain fats that lean proteins like chicken simply don’t carry. So sardines sit above the leanest proteins on calories, but you’re paying those extra calories for something real.
Oil versus water is the one variable
The lever that moves the number is how the can is packed. The figures here describe sardines canned in oil, drained — and some oil clings to the fish no matter how well you drain it, which is why calories sit at 208 per 100 g rather than lower. Switch to a water-packed can and the calories drop while the protein stays essentially the same; the difference is calories and a little fat, not protein. So if calories are the priority, water-packed and well-drained is the leaner pick, with oil reserved for when you want the richer taste. Against the leanest canned fish — canned tuna at about 99 calories per 3 oz — sardines run higher, but tuna can’t match the omega-3s, calcium, and vitamin D riding along in the same tin. For the full protein-and-nutrient story, see protein in sardines.
Packaged canned fish options, graded
Prefer something off the shelf? Here are the best-graded canned fish in our catalog — each scored on our transparent Labelgrade. Check the calorie line on each label for your goal.
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Labelgrade 83/100 · 140 cal · 18 g protein
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Frequently Asked Questions
How many calories are in a can of sardines?
About 191 calories in one drained can (3.75 oz, 92 g) of sardines canned in oil, based on 208 calories per 100 g (USDA FDC 175139). That buys about 22.6 g of complete protein plus omega-3 fats, calcium, and B12 — a lot of nutrition for the calories.
How many calories are in sardines per 100 g?
208 calories per 100 g for sardines canned in oil and drained (USDA FDC 175139). Because a standard can is 92 g drained, most people eat close to 191 calories in one sitting — the per-can figure is the practical one, since sardines are usually eaten a whole tin at a time.
Do sardines in oil have more calories than sardines in water?
Yes. The 208 calories per 100 g here is for sardines canned in oil, drained — some oil clings to the fish even after draining, which raises the count. Water-packed sardines run lower in calories for essentially the same protein, so they're the leaner choice if calories are what you're watching.
Where do the calories in sardines come from?
Protein and fat together. Per 100 g, sardines carry about 24.6 g of protein and 11.5 g of total fat (only 1.5 g saturated) with zero carbohydrate. Much of that fat is the beneficial omega-3 kind, so unlike a fatty meat, a good share of sardines' fat calories comes with a real nutritional upside.
Are sardines high in calories for a protein?
Moderately — they sit above the very leanest proteins like canned tuna (about 99 calories per 3 oz) because of their healthy fat content, but a can is still under 200 calories for ~22.6 g of protein. You're paying a few extra calories for the omega-3s, calcium, and vitamin D that lean white proteins don't carry, which is a fair trade.
When was this data last verified?
2026-06-18, against USDA FoodData Central FDC 175139 (Fish, sardine, Atlantic, canned in oil, drained solids with bone; SR Legacy). We re-verify reference pages periodically and update when USDA revises the entry.
Whole-food values are USDA reference data, not a Labelgrade (that score is for branded packaged products). See our methodology and the TDEE calculator to turn this into a daily target.