Know what’s on your plate
Atlantic sardine
Calories & nutrition facts
canned in oil, drained solids with bone
Nutrition facts
Per 100 g% DV- Calories 208 kcal —
- Protein 25 g 49%
- Carbohydrate 0 g 0%
- Fat 11 g 15%
- Saturated fat 1.5 g 8%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 307 mg 13%
- Cholesterol 142 mg 47%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 32 µg 4%
- Vitamin C 0 mg 0%
- Vitamin D 4.8 µg 24%
- Vitamin E 2 mg 14%
- Vitamin K 2.6 µg 2%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.23 mg 17%
- Niacin (B3) 5.2 mg 33%
- Pantothenic acid (B5) 0.64 mg 13%
- Vitamin B6 0.17 mg 10%
- Biotin (B7) 9.1 µg 30%
- Folate (B9) 10 µg 3%
- Vitamin B12 8.9 µg 373%
- Choline 75 mg 14%
Minerals
- Calcium 382 mg 29%
- Iron 2.9 mg 16%
- Magnesium 39 mg 9%
- Phosphorus 490 mg 39%
- Potassium 397 mg 8%
- Zinc 1.3 mg 12%
- Copper 0.19 mg 21%
- Manganese 0.11 mg 5%
- Selenium 52.7 µg 96%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 208 | 25 g | 0 g | 12 g |
| 1 × cup, drained | 149 g | 310 | 37 g | 0 g | 17 g |
| 1 × oz | 28.4 g | 59 | 7 g | 0 g | 3.2 g |
| 1 × cubic inch | 16 g | 33 | 3.9 g | 0 g | 1.8 g |
| 1 × can (3.75 oz) | 92 g | 191 | 23 g | 0 g | 11 g |
| 1 × small (2-2/3" x 1/2" x 1/4") | 12 g | 25 | 3 g | 0 g | 1.4 g |
| 1 × sardines | 24 g | 50 | 5.9 g | 0 g | 2.7 g |
| 2 × cup, drained | 298 g | 620 | 73 g | 0 g | 34 g |
| ½ × cup, drained | 74.5 g | 155 | 18 g | 0 g | 8.5 g |
| 3 × cup, drained | 447 g | 930 | 110 g | 0 g | 51 g |
| 4 × cup, drained | 596 g | 1240 | 147 g | 0 g | 68 g |
Similar foods
- Canned sardinepickled131 kcal / 100 g
- Sardinesflesh only, raw134 kcal / 100 g
- Canned sardine in oilcanned in oil, undrained307 kcal / 100 g
- Sardine in oildrained204 kcal / 100 g
- European pilchard or sardinein oil, canned, drained217 kcal / 100 g
- Pacific sardinecanned in tomato sauce, drained solids with bone185 kcal / 100 g
- Atlantic codcanned, solids and liquid105 kcal / 100 g
- Tinned sardinepilchards, in oil, tinned231 kcal / 100 g
- Atlantic scrod codcanned, solids and liquid105 kcal / 100 g
- European anchovycanned in oil, drained solids210 kcal / 100 g
Questions about Atlantic sardine
How much Atlantic sardine is a typical portion?
A small tin with about 92 g of sardines is a practical portion; a drained serving of 149 g is larger. The protein in 92 g is 23 g.
How do you cook fresh Atlantic sardines without drying them out?
Brush them lightly with oil, season, then grill over high heat for about 3 minutes per side, until the flesh is opaque and flakes easily. Their small size means they cook quickly.
Do you need to gut Atlantic sardines before cooking them?
Ask the fishmonger to clean them, or slit each belly and pull out the innards yourself; rinse briefly and pat dry. Very small sardines are sometimes cooked whole, but gutting avoids a bitter taste.
How should you store fresh Atlantic sardines?
Keep them on a plate over ice in the fridge and cook within a day or two. For longer storage, wrap them tightly and freeze; thaw overnight in the fridge before cooking.
What goes well with Atlantic sardines?
Their rich, savoury flavour works with lemon, parsley, garlic and olive oil. Serve grilled sardines with crusty bread, potatoes or a sharp tomato salad; they are also a classic topping for toast.
Can you eat Atlantic sardines raw?
Only eat them raw if they have been handled and frozen specifically for raw consumption, as freezing controls parasites but does not remove every food-safety risk. Otherwise, cook them until the flesh is opaque and flakes easily.
Are Atlantic sardines different from canned sardines?
Atlantic sardine refers to the fish species, while canned sardines have been preserved, often in oil or water, and may be cooked during processing. Canned sardines in water have 170 kcal per 100 g, compared with 208 kcal in Atlantic sardine.
Are Atlantic sardines high in vitamin B12?
Yes. A 92 g portion provides 8.2 µg of vitamin B12.
Source: USDA FoodData Central 175139 · per 100 g · carbohydrate per EU label, fibre excluded
