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Meat, fish, and eggs

Sardines in oil

Sardines in oil provide 24.6 g of protein for 208 kcal per 100 g (3.5 oz), or 11.8 g of protein for every 100 kcal.

USDA description: Sardines, canned in oil, drained, with bone

  • High in protein
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density0
A lot of protein per calorie+2

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
11 primary
Data
USDA FDC 175139

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Nutrition facts

Calories
125 kcal per serving
208 kcal per 100 g (3.5 oz)
Protein
14.8 g per serving
24.6 g per 100 g (3.5 oz)
Carbohydrates
0 g per serving
0 g per 100 g (3.5 oz)
of which sugars
0 g per serving
0 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
6.8 g per serving
11.4 g per 100 g (3.5 oz)
of which saturated
0.9 g per serving
1.5 g per 100 g (3.5 oz)
Water
35.8 g per serving
59.6 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139), accessed September 23, 2026.

A typical 60 g (2 oz) serving provides about 125 kcal, 14.8 g of protein, and 0 g of fiber.

The typical serving (60 g (2 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Under the Codex Alimentarius standard for canned sardines, the name "sardines" on its own is reserved for the European sardine (Sardina pilchardus), and other accepted species, such as the Pacific sardine (Sardinops sagax), must carry a qualifier in the name, such as the country, area or species. They are sold in olive or sunflower oil, in escabeche (a vinegar marinade) or in tomato sauce, and the smallest are often called sardinillas in Spain. This page covers Atlantic sardines canned in oil, drained and with bones, with 208 kcal, 24.6 g of protein and 11.4 g of fat per 100 g according to USDA.

A 60 g (2.1 oz) drained serving provides 14.8 g of protein and 125 kcal, needs no cooking, and the bones, which soften in the can, are eaten with the rest. The 2025 nutrition advisory on GLP-1 therapy lists fish among the low-volume proteins to prioritize but suggests avoiding fatty foods in the first few days of treatment, so in those days, and after each dose increase, drain them well and start with half a serving on bread or with vegetables. If the smell makes you queasy, try serving them cold with lemon.

What the evidence says

They have 0.98 g of EPA and DHA per 100 g, so a 60 g serving provides about 590 mg, more than twice the 250 mg a day that EFSA considers an adequate intake for adults, the same daily amount with which, according to the EU, the effect of the authorized claim "EPA and DHA contribute to the normal function of the heart" is obtained (Regulation (EU) No 432/2012). The USDA entry includes the bones, which is why it has 382 mg of calcium per 100 g, against 9 mg in fresh salmon or 11 mg in canned light tuna in water: it exceeds the 240 mg per 100 g the EU requires for a "high calcium" claim, and a 60 g serving provides 229 mg (Regulations (EC) No 1924/2006 and (EU) No 1169/2011). The FDA and EPA list sardines among the "best choices" in their mercury advice for pregnant and breastfeeding people and children. They have 307 mg of sodium per 100 g, about 184 mg per serving, less than a tenth of the 2,000 mg a day that WHO recommends not exceeding.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in protein
It has at least 10 g of protein per 100 g and 6 g per 100 kcal. Protein is the most filling nutrient per calorie and helps preserve muscle mass during weight loss, which matters especially when a GLP-1 medication reduces your appetite.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.

Frequently asked questions about sardines in oil

How much protein is in a 60 g (2 oz) serving of sardines in oil?

100 g (3.5 oz) of sardines in oil has 24.6 g of protein. A typical 60 g (2 oz) serving has about 14.8 g of protein. That is 11.8 g of protein per 100 kcal, which is why they carry our “High in protein” tag.

How many calories does a 60 g (2 oz) serving of sardines in oil have?

100 g (3.5 oz) of sardines in oil has 208 kcal. A typical 60 g (2 oz) serving has about 125 kcal. That is a moderate energy density.

Are sardines in oil filling?

Moderately: our estimated satiety score is 3 out of 5. It is based on: moderate energy density; a lot of protein per calorie. It is an estimate based on its composition, not a measurement in people.

What should I know about sardines in oil on a GLP-1 medication?

Based on our tags, this is what matters about sardines in oil on a GLP-1 medication. “High in protein”: plenty of protein per calorie; protein helps preserve muscle mass when you eat less. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. These are general guidelines, not medical advice: everyone tolerates foods differently.

What counts as a normal serving of sardines in oil?

We use 60 g (2 oz) as a typical serving. That amount provides about 125 kcal, 14.8 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139).accessed .
  2. InstitutionCodex Alimentarius (FAO/WHO).Standard for Canned Sardines and Sardine-Type Products (CXS 94-1981, sections 2.1 and 6.1).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol. EFSA Journal. 2010;8(3):1461.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  6. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, Atlantic, farmed, raw (FDC ID 175167).accessed .
  7. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, tuna, light, canned in water, without salt, drained solids (FDC ID 171986).accessed .
  8. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
  10. RegulatorU.S. Food and Drug Administration (FDA) and U.S. Environmental Protection Agency (EPA).Advice about Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1-11 Years.accessed .
  11. InstitutionWorld Health Organization.Sodium reduction.accessed .