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Meat, fish, and eggs

Sardines in tomato sauce

Sardines in tomato sauce provide 20.9 g of protein for 185 kcal per 100 g (3.5 oz), or 11.3 g of protein for every 100 kcal.

USDA description: Sardines, canned in tomato sauce, drained, with bone

  • High in protein
  • Nutritious in small servings

Estimated satietyHow it is calculated

Starting point+1
Moderate energy density: 185 kcal/100 g0
Protein: 11.3 g/100 kcal+2
Fiber: 0.1 g/100 kcal0
Solid food with 66.9 g of water, under 700

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
12 primary
Data
USDA FDC 175140

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Nutrition facts

Calories
111 kcal per serving
185 kcal per 100 g (3.5 oz)
Protein
12.5 g per serving
20.9 g per 100 g (3.5 oz)
Carbohydrates
0.3 g per serving
0.5 g per 100 g (3.5 oz)
of which sugars
0.3 g per serving
0.4 g per 100 g (3.5 oz)
Fiber
0.1 g per serving
0.1 g per 100 g (3.5 oz)
Fat
6.2 g per serving
10.4 g per 100 g (3.5 oz)
of which saturated
1.6 g per serving
2.7 g per 100 g (3.5 oz)
Water
40.1 g per serving
66.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone (FDC ID 175140), accessed September 23, 2026.

A typical 60 g (2 oz) serving provides about 111 kcal, 12.5 g of protein, and 0.1 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); other accepted species, such as the Pacific sardine (Sardinops sagax), must carry a qualifier in the name, such as the country, area or species, and the packing medium, such as tomato sauce, is also part of the name. This page uses USDA's entry for Pacific sardines in tomato sauce, drained and with bones, with 185 kcal, 20.9 g of protein and 10.4 g of fat per 100 g. Drained, they have almost the same fat as USDA's Atlantic sardines in oil (11.4 g), although they are different species, so the label on your can is the best guide.

A 60 g (2.1 oz) drained serving provides 12.5 g of protein and 111 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 and suggests avoiding fatty foods in the first few days of treatment, so in those days half a serving on bread or with vegetables may be enough. The US National Institutes of Health include tomatoes among the acidic foods that can make reflux worse, and the Wegovy label lists gastroesophageal reflux disease as a common side effect; if you get heartburn, try less sauce. Mashed with a fork they turn into a spread that is easy to eat when appetite is low.

What the evidence says

They have 1.4 g of EPA and DHA per 100 g, so a 60 g serving provides about 840 mg, more than three times the 250 mg a day that EFSA considers an adequate intake for adults, and the EU authorizes saying that EPA and DHA contribute to the normal function of the heart, provided consumers are told the effect is obtained with 250 mg a day (Regulation (EU) No 432/2012). The USDA entry includes the bones and has 240 mg of calcium per 100 g, exactly the minimum the EU requires for a "high calcium" claim, and 4.8 µg of vitamin D, almost the EU reference value of 5 µg (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 414 mg of sodium per 100 g, about 248 mg per serving, around 12% of the 2,000 mg a day that WHO recommends not exceeding and more than the 307 mg in USDA's sardines in oil.

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 tomato sauce

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

100 g (3.5 oz) of sardines in tomato sauce has 20.9 g of protein. A typical 60 g (2 oz) serving has about 12.5 g of protein. That is 11.3 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 tomato sauce have?

100 g (3.5 oz) of sardines in tomato sauce has 185 kcal. A typical 60 g (2 oz) serving has about 111 kcal. That is a moderate energy density.

Do sardines in tomato sauce have fiber?

100 g (3.5 oz) of sardines in tomato sauce has 0.1 g of fiber. A typical 60 g (2 oz) serving has about 0.1 g of fiber.

Are sardines in tomato sauce filling?

Moderately: our estimated satiety score is 3 out of 5. Calculation: 1 (base) + 0 (moderate energy density: 185 kcal/100 g) + 2 (protein: 11.3 g/100 kcal) + 0 (fiber: 0.1 g/100 kcal) + 0 (solid food with 66.9 g of water, under 70) = 3. It is an estimate based on its composition, not a measurement in people.

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

Based on our tags, this is what matters about sardines in tomato sauce 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 tomato sauce?

We use 60 g (2 oz) as a typical serving. That amount provides about 111 kcal, 12.5 g of protein, and 0.1 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, Pacific, canned in tomato sauce, drained solids with bone (FDC ID 175140).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. 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 .
  4. 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 .
  5. InstitutionNational Institute of Diabetes and Digestive and Kidney Diseases (NIH).Eating, Diet, & Nutrition for GER & GERD.accessed .
  6. Drug labelEuropean Medicines Agency.Wegovy (semaglutide): EU Summary of Product Characteristics, section 4.8 (undesirable effects), current version.accessed .
  7. 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 .
  8. 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 .
  9. RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
  10. 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 .
  11. 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 .
  12. InstitutionWorld Health Organization.Sodium reduction.accessed .