Foods · Fish and seafood
Calories in sardines (canned)
Sardines (canned): about 208 calories per 100 g. A portion of 3 oz (85 g) has about 177 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 208 | 24.6 g | 0 g | 11.5 g |
| 3 oz (a typical serving) | 85 g | 177 | 20.9 g | 0 g | 9.7 g |
| 1 cup, drained | 149 g | 310 | 36.7 g | 0 g | 17.1 g |
| 1 oz | 28 g | 59 | 7 g | 0 g | 3.3 g |
| 1 can (3.75 oz) | 92 g | 191 | 22.7 g | 0 g | 10.5 g |
| 1 small (2-2/3" x 1/2" x 1/4") | 12 g | 25 | 3 g | 0 g | 1.4 g |
Where the calories come from
- Protein 49%
- Carbs 0%
- Fat 51%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 208 kcal |
| Protein | 24.6 g |
| Carbohydrate | 0 g |
| of which sugars | 0 g |
| Fibre | 0 g |
| Fat | 11.5 g |
| of which saturated | 1.5 g |
| Cholesterol | 142 mg |
| Sodium | 307 mg |
| Potassium | 397 mg |
| Calcium | 382 mg |
| Iron | 2.9 mg |
| Water | 59.6 g |
How it compares with other fish and seafood
Among the 6 fish and seafood listed on this site, sardines (canned) ranks number 6 from the lowest in calories per 100 g, and number 2 from the highest in protein per 100 g.
Fewer calories per 100 g
- Atlantic salmon (cooked) 206 cal
- Tilapia (cooked) 128 cal
- Cod (cooked) 105 cal
What 177 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of sardines (canned) (3 oz, 177 calories) equals about 40 minutes of walking or 18 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Fish, sardine, Atlantic, canned in oil, drained solids with bone”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in sardines (canned) (3 oz)?
About 177 calories (≈). That is 3 oz (85 g) of sardines (canned), using the USDA reference value of 208 calories per 100 g.
How many calories are in 100 grams of sardines (canned)?
About 208 calories (≈). One ounce (28 g) is about 59 calories.
How much protein is in sardines (canned)?
24.6 g per 100 g, and about 49% of its calories come from protein (≈). A portion of 3 oz has about 20.9 g.
Source
- USDA FoodData Central, SR Legacy: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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