Sardines Nutrition Facts
A 100 g serving of sardines contains 208 kcal, 25g protein (lime), 11g fat (pink) and 0g carbohydrate (blue). They have no fiber and almost no sugar. Their standout micronutrients are vitamin B12 (9 µg), calcium (382 mg), vitamin D (4.8 µg), iron (3.0 mg).
Core Nutrients per 100 g
PER 100 G SERVINGThe six values MacroDrop shows on every meal card: energy, the three macros, fiber and sugars.
Extended Nutrients
PER 100 G SERVINGGrouped as in the app: lipids, minerals, vitamins and other compounds sit one level below the core six. Daily values follow the FDA 2,000 kcal reference.
Understanding Sardines Nutrition
Sardines are a high-protein food valued for its amino acid content and micronutrient density. At 208 kcal per 100 g serving, they provide 25g of protein, 0g of carbohydrate and 11g of fat. Sardines are particularly rich in vitamin B12, delivering 9µg — 372% of the daily value — in a single serving. They have no fiber and almost no sugar.
For athletes and anyone tracking macros, sardines are an efficient source of protein, delivering 11.8g of protein per 100 kcal. They pair well with slower-digesting carbohydrate sources across a meal, and their 25g protein per 208 kcal give a favorable protein-to-calorie ratio for cutting or maintenance.
Frequently Asked Questions
How many calories are in a 100 g serving of sardines?
A 100 g serving of sardines has 208 kcal, 25g protein, 11g fat and 0g carbohydrate.
How much protein is in sardines?
25g per 100 g serving. This is a complete or near-complete protein source that contributes meaningfully to daily amino acid needs.
Are sardines high in sodium?
Sardines have 307 mg of sodium per 100 g serving (13% DV).
Which nutrients are sardines richest in?
Sardines are richest in vitamin B12 (9 µg), calcium (382 mg), vitamin D (4.8 µg), iron (3.0 mg).
Are sardines good for tracking macros?
For athletes and anyone tracking macros, sardines are an efficient source of protein, delivering 11.8g of protein per 100 kcal.
Log the sardines in two seconds
MacroDrop tracks all of these nutrients — core and extended — from a photo, your voice or a barcode. Offline USDA database, 7,800 foods.
Values come from the USDA FoodData Central entry Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC ID 175139), per 100 g. Daily values follow the FDA 2,000 kcal reference. Last reviewed August 2026.