Calorie Chart / Fish / Sardine in oil
How Many Calories Are in Sardine in oil?
Calculation of the nutritional value & Recommended Dietary Intake of sardine in oil
For g and a calorie requirement of kcal
| Calories 65 kcal | Proteins 6.9 g | Lipids 4.2 g | Carbohydrates 0 g |
| 3% | 9% | 6% | 0% |
Health benefits of sardine in oil
Sardine in oil - 100g
Calories 218 kcal
Proteins 23 g
Lipids 14 g
Carbohydrates 0 g
Sardine in oil is considered a moderate-calorie food: its energy value is appreciable but not excessive, allowing you to enjoy strong flavor without exceeding your daily calorie allowance. Because these calories come mainly from high-quality proteins and heart-healthy lipids, the nutrient density remains excellent.
Compared with salmon or mackerel, sardine in oil supplies slightly fewer calories for a very similar dose of omega-3 fatty acids (EPA & DHA). These fats help maintain normal blood triglyceride levels and make the calories you ingest more satiating.
One portion covers a large share of the recommended intakes for vitamin B12, vitamin D, selenium, phosphorus, and calcium (the edible bones are an unexpected source). Such micronutrients contribute to energy metabolism, bone strength, and immune function, making every bite of calories truly valuable.
The fish has long been appreciated by sailors because its flesh keeps very well when preserved in oil; French canneries in Douarnenez were already exporting it in the 19th century. Thanks to that heritage, you can now keep shelf-stable proteins and useful calories in your pantry year-round, without refrigeration.
Tips for incorporating sardine in oil into a balanced diet
For a quick Mediterranean lunch, spread sardine in oil on a slice of wholemeal bread, top with diced tomato and a squeeze of lemon. The acidity brightens the taste while keeping calories in check; swapping mayonnaise for tomato further trims unnecessary calories.
Need a balanced post-workout dish? Toss the fish with al dente pasta, steamed broccoli, and fresh herbs. The combo delivers complex carbs, lean proteins, and moderate calories ideal for muscle recovery. Its olive-oil base also provides a healthier fatty-acid profile than tuna in oil, yet the calories remain comparable.
For a lighter dinner, flake sardine in oil into a bowl of chopped cucumber and peppery arugula, then finish with a teaspoon of vinaigrette. The salad adds very few extra calories but plenty of fiber, helping you stay satiated until breakfast.
Frequently Asked Questions
- How many calories are in sardine in oil?
- 218 kcal per 100 g.
- Is sardine in oil high in calories compared with fresh sardine?
- The oil raises the total calories slightly, but sardine in oil still falls into the moderate-calorie range and brings extra omega-3s.
- How many calories does a typical 90 g can provide?
- Roughly 196 kcal (218 kcal × 0.9), a convenient portion for lunch or a protein-rich snack.
- Do the calories drop if I drain the oil?
- Draining removes part of the oil, cutting calories by 10–15 %, while leaving proteins and minerals intact.
- Are the calories in sardine in oil suitable for weight loss?
- Yes. The combination of proteins, omega-3s, and moderate calories increases satiety, making it easier to maintain a calorie deficit.
- Which foods pair well with sardine in oil to balance calories?
- Opt for high-fiber sides such as brown rice or steamed green beans; both add volume without too many extra calories.
Similar foods
Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
