Food guide

Sardines

A small oily fish delivering omega-3 fats, vitamin D and calcium from the edible bones.

SeafoodHigh ProteinNutrient-Dense

Sardines, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of sardines, drained, tinned for fair comparison. Typical serving: 100 g tinned in oil, drained — 208 kcal per 100 g serving.

Nutrition information for Sardines
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	208 kcal	208 kcal	100 kcal
Protein	25 g	25 g	12 g
Carbohydrate	0 g	0 g	0 g
Fat	11 g	11 g	5.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of sardines, with a typical serving and FDA Daily Value for adults.

Micronutrients for Sardines
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	32 µg	32 µg	4%
Vitamin C	0 mg	0 mg	0%
Vitamin D	4.8 µg	4.8 µg	24%
Vitamin E	2 mg	2 mg	13%
Vitamin K	2.6 µg	2.6 µg	2%
Thiamin	0.08 mg	0.08 mg	7%
Riboflavin	0.23 mg	0.23 mg	18%
Niacin	5.2 mg	5.2 mg	33%
Vitamin B6	0.17 mg	0.17 mg	10%
Folate	10 µg	10 µg	3%
Vitamin B12	8.9 µg	8.9 µg	371%
Pantothenic acid	0.64 mg	0.64 mg	13%
Choline	75 mg	75 mg	14%
Minerals
Calcium	382 mg	382 mg	29%
Iron	2.9 mg	2.9 mg	16%
Magnesium	39 mg	39 mg	9%
Phosphorus	490 mg	490 mg	39%
Potassium	397 mg	397 mg	8%
Sodium	307 mg	307 mg	13%
Zinc	1.3 mg	1.3 mg	12%
Selenium	52.7 µg	52.7 µg	96%
Copper	0.19 mg	0.19 mg	21%
Manganese	0.11 mg	0.11 mg	5%

Source: USDA FoodData Central — Fish, sardine, Atlantic, canned in oil, drained solids with bone

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat sardines?

Cheapest reliable source of long-chain omega-3.
Shelf-stable and needs no cooking.
Low in mercury compared with large predatory fish.

How to include it

Mash onto toast with lemon and black pepper.
Flake through a tomato and bean salad.
Stir into pasta with garlic and chilli.

Things to consider

Salt content varies; check the tin.
Strong flavour that not everyone enjoys — start with lemon and bread.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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An oily fish supplying long-chain omega-3 fats EPA and DHA alongside vitamin D and B12.

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protein: 22 g
fibre: 0 g

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A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.

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fibre: 0 g

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A legume providing fibre, plant protein and a substantial amount of folate.

kcal: 132
protein: 8.9 g
fibre: 8.7 g