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17 Fit Food calories Fish and seafood

Sardines calories and nutrition facts

Per 100 g: 208 kcal — 24.6 g protein, 11.4 g fat and 0 g carbs.

Tinned sardines are a store-cupboard staple on toast in Britain and the heart of a whole canning tradition in Portugal, where fresh ones are grilled over charcoal at Lisbon’s June street festivals. Sardines in oil come in at about 208 kcal per 100 g. The soft bones are edible, which is why sardines in olive oil are rich in calcium, and every version is rich in vitamin B12.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
Download on the App Store Nutrition per 100 g

  • Protein 49%
  • Fat 51%
  • Carbs 0%

In everyday portions

  • Typical serving · 90 g 187 kcal
  • 100 kcal is 48 g this much of it gives 100 kcal
  • 20 g of protein is 80 g this much to eat for 20 g of protein
  • Energy density Medium 2.1 kcal per gram: the lower it is, the more food you get for the same calories

All the variants

How the calories and macros change with the variety and the cooking. Values per 100 g.

VariantKcalProteinFatCarbs
In oil20824.611.40
Fresh16319.59.50
In tomato sauce18520.910.40.44
In olive oil20224.311.21.1
Grilled19425.110.40

Nutrition per 100 g

The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).

Variant of the food

In oil

Energy and macros

  • Energy 208 kcal 10%
  • Protein 24.6 g 49%
  • Fat 11.4 g 16%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.77 g 13%

Where the calories come from

  • Protein 49%
  • Fat 51%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 32 µg 4%
  • Vitamin D 4.8 µg 96%
  • Vitamin E 2 mg 17%
  • Vitamin K 2.6 µg 3%
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.08 mg 7%
  • Vitamin B2 (riboflavin) 0.227 mg 16%
  • Vitamin B3 (niacin) 5.2 mg 33%
  • Vitamin B5 (pantothenic acid) 0.642 mg 11%
  • Vitamin B6 0.167 mg 12%
  • Folate (B9) 10 µg 5%
  • Vitamin B12 8.9 µg 358%
  • Choline 75 mg

Minerals

  • Potassium 397 mg 20%
  • Calcium 382 mg 48%
  • Phosphorus 490 mg 70%
  • Magnesium 39 mg 10%
  • Iron 2.9 mg 21%
  • Zinc 1.3 mg 13%
  • Copper 0.186 mg 19%
  • Manganese 0.108 mg 5%
  • Selenium 52.7 µg 96%
  • Iodine 41.5 µg 28%
  • Sodium 307 mg 13%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in phosphorus
  • High in calcium
  • High in vitamin B3
  • Source of iodine
  • Source of iron
  • Source of potassium
  • Source of copper
  • Source of vitamin E
  • Source of vitamin B2

Fresh

Energy and macros

  • Energy 163 kcal 8%
  • Protein 19.5 g 39%
  • Fat 9.5 g 14%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.25 g 4%

Where the calories come from

  • Protein 48%
  • Fat 52%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 28 µg 4%
  • Vitamin D 14 µg 280%
  • Vitamin E 0.28 mg 2%
  • Vitamin K no data
  • Vitamin C 2.5 mg 3%
  • Vitamin B1 (thiamin) 0.038 mg 3%
  • Vitamin B2 (riboflavin) 0.23 mg 16%
  • Vitamin B3 (niacin) 7.6 mg 47%
  • Vitamin B5 (pantothenic acid) 0.81 mg 14%
  • Vitamin B6 0.47 mg 34%
  • Folate (B9) 3.2 µg 2%
  • Vitamin B12 8.6 µg 344%
  • Choline no data

Minerals

  • Potassium 584 mg 29%
  • Calcium 57.5 mg 7%
  • Phosphorus 286 mg 41%
  • Magnesium 36 mg 10%
  • Iron 1.7 mg 12%
  • Zinc 1.5 mg 15%
  • Copper 0.41 mg 41%
  • Manganese 0.33 mg 16%
  • Selenium 52.8 µg 96%
  • Iodine 26.8 µg 18%
  • Sodium 101 mg 4%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • Low salt
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in vitamin B3
  • High in copper
  • High in phosphorus
  • High in vitamin B6
  • Source of potassium
  • Source of iodine
  • Source of manganese
  • Source of vitamin B2
  • Source of zinc

In tomato sauce

Energy and macros

  • Energy 185 kcal 9%
  • Protein 20.9 g 42%
  • Fat 10.4 g 15%
  • Carbs available, without fibre 0.44 g <1%
  • Fibre 0.1 g
  • Salt 1 g 17%

Where the calories come from

  • Protein 47%
  • Fat 52%
  • Carbs 1%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 34 µg 4%
  • Vitamin D 4.8 µg 96%
  • Vitamin E 1.4 mg 12%
  • Vitamin K 0.4 µg <1%
  • Vitamin C 1 mg 1%
  • Vitamin B1 (thiamin) 0.044 mg 4%
  • Vitamin B2 (riboflavin) 0.233 mg 17%
  • Vitamin B3 (niacin) 4.2 mg 26%
  • Vitamin B5 (pantothenic acid) 0.73 mg 12%
  • Vitamin B6 0.123 mg 9%
  • Folate (B9) 24 µg 12%
  • Vitamin B12 9 µg 360%
  • Choline 76 mg

Minerals

  • Potassium 341 mg 17%
  • Calcium 240 mg 30%
  • Phosphorus 366 mg 52%
  • Magnesium 34 mg 9%
  • Iron 2.3 mg 16%
  • Zinc 1.4 mg 14%
  • Copper 0.272 mg 27%
  • Manganese 0.206 mg 10%
  • Selenium 40.6 µg 74%
  • Iodine 22.3 µg 15%
  • Sodium 414 mg 17%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in phosphorus
  • High in calcium
  • Source of copper
  • Source of vitamin B3
  • Source of potassium
  • Source of vitamin B2
  • Source of iron

In olive oil

Energy and macros

  • Energy 202 kcal 10%
  • Protein 24.3 g 49%
  • Fat 11.2 g 16%
  • Carbs available, without fibre 1.1 g <1%
  • Fibre 0 g
  • Salt 0.73 g 12%

Where the calories come from

  • Protein 48%
  • Fat 50%
  • Carbs 2%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 4 µg <1%
  • Vitamin D 10.8 µg 216%
  • Vitamin E 1.9 mg 16%
  • Vitamin K no data
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0.02 mg 2%
  • Vitamin B2 (riboflavin) 0.15 mg 11%
  • Vitamin B3 (niacin) 7.1 mg 44%
  • Vitamin B5 (pantothenic acid) 0.69 mg 12%
  • Vitamin B6 0.36 mg 26%
  • Folate (B9) 12 µg 6%
  • Vitamin B12 13.7 µg 548%
  • Choline no data

Minerals

  • Potassium 357 mg 18%
  • Calcium 798 mg 100%
  • Phosphorus 530 mg 76%
  • Magnesium no data
  • Iron 3.3 mg 24%
  • Zinc 2.2 mg 22%
  • Copper 0.05 mg 5%
  • Manganese 0.16 mg 8%
  • Selenium 11 µg 20%
  • Iodine 15 µg 10%
  • Sodium 291 mg 12%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in calcium
  • High in phosphorus
  • High in vitamin B3
  • Source of vitamin B6
  • Source of iron
  • Source of zinc
  • Source of selenium
  • Source of potassium
  • Source of vitamin E

Grilled

Energy and macros

  • Energy 194 kcal 10%
  • Protein 25.1 g 50%
  • Fat 10.4 g 15%
  • Carbs available, without fibre 0 g 0%
  • Fibre 0 g
  • Salt 0.35 g 6%

Where the calories come from

  • Protein 52%
  • Fat 48%
  • Carbs 0%

Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.

Vitamins

  • Vitamin A 0 µg 0%
  • Vitamin D 12.3 µg 246%
  • Vitamin E 0.31 mg 3%
  • Vitamin K no data
  • Vitamin C 0 mg 0%
  • Vitamin B1 (thiamin) 0 mg 0%
  • Vitamin B2 (riboflavin) 0.25 mg 18%
  • Vitamin B3 (niacin) 6.9 mg 43%
  • Vitamin B5 (pantothenic acid) 0.88 mg 15%
  • Vitamin B6 0.41 mg 29%
  • Folate (B9) 4 µg 2%
  • Vitamin B12 12 µg 480%
  • Choline no data

Minerals

  • Potassium 400 mg 20%
  • Calcium 130 mg 16%
  • Phosphorus 320 mg 46%
  • Magnesium 34 mg 9%
  • Iron 1.7 mg 12%
  • Zinc 1.4 mg 14%
  • Copper 0.14 mg 14%
  • Manganese 0.08 mg 4%
  • Selenium 38 µg 69%
  • Iodine 32 µg 21%
  • Sodium 140 mg 6%

EU criteria for nutrition claims

Which of them 100 g of this food meets under Regulation (EC) 1924/2006.

  • High in protein
  • High in vitamin B12
  • High in vitamin D
  • High in selenium
  • High in phosphorus
  • High in vitamin B3
  • Source of vitamin B6
  • Source of iodine
  • Source of potassium
  • Source of vitamin B2
  • Source of calcium

Fish and seafood

Among fish and seafood

The category in the 17 Fit catalog: 183 foods. Compared per 100 g.

  • More calories than 77% of fish and seafood.
  • More protein than 87% of fish and seafood.
  • More vitamin B12 than 81% of fish and seafood.
  • More selenium than 85% of fish and seafood.
  • More phosphorus than 97% of fish and seafood.

Similar in composition

The foods with the nearest calories and macros.

The whole table: Fish and seafood

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Where these numbers come from

USDA FoodData Central (SR Legacy, USA), code 175139.

The vitamins and minerals it lacked come from Livsmedelsdatabasen (Sweden).

Carbs are available carbohydrates, without fibre, as on EU labels.

How we count