How Many Calories Are In Sardines Canned In Oil?

How Many Calories Are In Sardines Canned In Oil?
Nutrition Facts
Serving Size 1 can
Calories 191 (800kJ)
Amount Per Serving % Daily
Total Fat 10.6g 16%
Saturated Fat 1.4g 7%
Trans Fat 0g 0%
Cholesterol 131g 44%
Sodium 465mg 19%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 22.7g 0%
Calcium 3.5%
Potassium 365.2mg 0%


While many people are quick to turn their nose up at it, sardines are still a favorite food for some people.  They are one of the healthier protein sources that will help to promote overall heart health due to the rich source of omega-3 fatty acids they provide, so if you are someone who is concerned about your heart, then you may just want to consider serving these up at your next meal.

Let’s take a quick look at the stats on this protein source.

Major Nutrients Found In A Can Of Sardines

As you can see, sardines have a fairly equal balance of calories coming from protein as well as healthy fats and are very low in carbohydrates, so will work well for those who are trying to limit that nutrient from their diet.

Due to their higher fat content, they are also higher in calories, so paying attention to portion sizes will be key in preventing weight gain.  Some of the major nutrients that are found in sardines include omega-3 fatty acids, vitamin B12, tryptophan, selenium, vitamin D, phosphorus as well as calcium.

Because this food has both vitamin D and calcium, this makes it ideal for those who are looking to strengthen their bones but who also don’t consume a lot of dairy products.


Sardines canned in oil can be stored in the pantry where it is cooler and dark.  They will last for months at a time, however you still should be sure to check the expiration date before consuming.  Also, you should turn them every once in a while to prevent the oil from separating and to keep them well-moistened.

Eat Them With:

How you choose to eat your sardines will be very much a personal preference however many people enjoy them with some lemon juice and then tossed into a salad or with fresh tomatoes and basil or oregano.

Burn Off Calories In Sardines

To burn off the number of calories in a can of sardines you would have to do:

  • 27 minutes of boxing
  • 24 minutes of shovelling snow
  • 35 minutes of low impact aerobics