How much protein is in sardines?
Sardines has 22.6 g of protein per 1 can drained (3.75 oz, 92 g) — that's 24.6 g per 100 g, or about 7 g per ounce. One 1 can drained is roughly 45% of the 50 g Daily Value for protein.
USDA FoodData Central · canned in oil, drained · FDC 175139
Protein & macros by portion
| Portion | Protein | Calories | Fat | Carbs |
|---|---|---|---|---|
| 1 can drained (3.75 oz, 92 g) | 22.6 g | 191 | 10.6 g | 0 g |
| 100 g | 24.6 g | 208 | 11.5 g | 0 g |
| 1 oz (28 g) | 7 g | 59 | 3.3 g | 0 g |
Values computed from USDA per-100 g data (FDC 175139, SR Legacy). canned in oil, drained.
One small can, a lot more than protein
The way most people actually eat sardines is straight from the tin — drained, piled onto toast or crackers, eaten in one go. So the number that matters isn’t the per-100g figure, it’s the can: one drained can (3.75 oz, 92 g) carries about 22.6 g of protein, which works out to 24.6 g per 100 g, for roughly 191 calories in the canned-in-oil version on this page. That’s a full serving of complete protein — all nine essential amino acids — from a single small container you can keep in a cupboard for years.
But protein alone undersells sardines. What makes them genuinely nutrient-dense is everything that comes with it. You get a real dose of omega-3 fats (EPA and DHA), the heart-and-brain fats that are hard to get from food and that lean proteins like chicken simply don’t carry. You get calcium — about 382 mg per 100 g — because the soft bones are edible and you eat them, which is unusual for a protein food. And you get vitamin D and vitamin B12 in the same bite. As a tiny fish at the bottom of the food chain, sardines are also low in mercury, so they’re one you can eat often without watching accumulation. Few foods stack that much into one inexpensive tin.
The honest trade-offs
Two caveats keep this page straight. First, sodium: canned sardines run salty, about 307 mg per 100 g here, so they count against a sodium budget more than fresh fish would. Second, oil versus water: the USDA entry on this page is sardines canned in oil, drained, which is why calories sit higher (around 208 per 100 g) than the water-packed alternative. Draining the oil removes some of it, but a water-packed can is the lower-calorie choice if that’s what you’re optimizing for. The protein is essentially the same either way — the difference is calories and a little fat.
If you want sardines’ protein-and-omega-3 payoff with fewer calories and less salt, a packaged option like Wild Planet sardines in water is the cleaner pick, and it slots into the same toast-and-crackers routine with zero cooking. The graded canned options below are where to start when you want this much nutrition straight from the shelf.
Packaged canned fish options, graded
If you'd rather grab it off a shelf, here are the best-graded canned fish in our catalog — each scored on our transparent 6-dimension Labelgrade.
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Labelgrade 83/100 · 18 g protein · 140 cal
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Frequently Asked Questions
How much protein is in sardines?
About 22.6 g of protein in one drained can (3.75 oz, 92 g), which is 24.6 g per 100 g, or roughly 7.0 g per ounce (USDA FDC 175139, canned in oil with bone). That's a full serving of complete protein from a single small tin — and it arrives alongside omega-3, calcium, and B12 that most proteins don't carry.
Are sardines a good protein source?
Yes, and they're more than that. A can delivers ~22.6 g of complete protein, but the reason to single sardines out is everything riding along with it: EPA/DHA omega-3 fats, calcium from the edible soft bones, vitamin D, and B12. Few foods pack that combination into one shelf-stable can. The honest trade-offs are sodium (about 307 mg per 100 g) and, for the in-oil version here, more calories than sardines packed in water.
How much is one serving of sardines?
One standard can drained is about 3.75 oz (92 g) and counts as a serving — that's ~22.6 g of protein for roughly 191 calories in the canned-in-oil version. Most people eat the whole can in a sitting, often on toast or crackers, which makes the per-can number the one that matters in practice.
Are sardines a complete protein?
Yes. Like all fish, sardines contain all nine essential amino acids in usable amounts, so they're a complete, high-quality protein on their own. Unlike most proteins, though, they also bring a meaningful dose of omega-3 fats in the same serving — the amino acids aren't the differentiator, the fats and minerals are.
What are sardines good for nutritionally?
They're one of the most nutrient-dense canned foods you can buy: complete protein, EPA/DHA omega-3, calcium (about 382 mg per 100 g, thanks to the soft edible bones), vitamin D, and vitamin B12, all in one tin. As a small fish low on the food chain, they're also low in mercury. The main things to watch are sodium and, for in-oil packs, the extra calories versus water-packed.
When was this data last verified?
2026-06-03, 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 the underlying USDA entry changes.
Whole-food values are USDA reference data and are not assigned a Labelgrade — that score is for branded packaged products, where ingredients and added sugar/sodium actually vary. See our methodology and how much protein you need per day.