Sardines, canned in oil, with bones (drained)
You eat the bones, which makes them a top calcium source on top of the omega-3s and vitamin D.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Sardines, canned in oil, with bones for gym-goers
Per 100 g, sardines, canned in oil, with bones (drained) provides 208 kcal, 24.6 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 11.5 g fat (1.5 g saturated). At 11.8 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 can drained, about 92 g) comes to roughly 191 kcal and 22.6 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Sardines, canned in oil, with bones
Canned sardines in oil, drained and eaten bones and all, are hard to beat for nutrition per dollar. The soft, edible bones make them one of the richest non-dairy sources of calcium, and they're also high in vitamin B12, iron and the omega-3s EPA and DHA. Calories are about the same as farmed salmon, with more protein per 100 g.
In a gym diet
One shelf-stable can gives you complete protein, healthy fats and a wide spread of micronutrients, which suits maintenance and bulking. They still fit on a cut, but the fat means calories climb faster than with tuna in water. If you avoid dairy, sardines help cover calcium. Few foods make it this cheap to eat oily fish regularly.
Preparation and cooking
Drain off the oil and mash the sardines bones and all instead of picking the bones out. Canning softens them completely, and they're where the calcium is. Weigh the fish after draining, since this entry is drained weight. Lemon and fresh herbs cut through the strong flavor.
Buying and storage
Sardines in olive oil or water, salted or not, are all fine; skip the ones in sugary sauces if you track carbs. Unopened cans keep for years. Cover and refrigerate leftovers and eat them within two days.
Things to watch
Sodium is moderate, worth watching if you eat several cans a week. Sardines are naturally high in purines, which people with gout are often told to limit, so follow your clinician's advice if that's you. Mercury is very low. Not for anyone with a fish allergy.
Meal ideas
- Sardines mashed on whole-grain toast with lemon, black pepper and sliced tomato.
- Sardine pasta with garlic, chili, parsley and whole-wheat spaghetti.
- Snack plate: sardines, rye crackers, cucumber slices and a few olives.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (371%), Calcium (29%), and Vitamin D (24%).
Good source (10–19% DV per 100 g): Iron (16%) and Zinc (12%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 11.8 g | #14 of 16 |
| Protein per 100 g | 24.6 g | #3 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 208 kcal | #15 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Mussels, blue (raw)
86 kcal · P 11.9 · C 3.7 · F 2.2
→Salmon, Atlantic, farmed (raw)
208 kcal · P 20.4 · C 0 · F 13.4
→Salmon, Atlantic, wild (raw)
142 kcal · P 19.8 · C 0 · F 6.3
→Mackerel, Atlantic (raw)
205 kcal · P 18.6 · C 0 · F 13.9
→Tuna, light, canned in oil (drained)
198 kcal · P 29.1 · C 0 · F 8.2
→Trout, rainbow, farmed (raw)
141 kcal · P 20.8 · C 0 · F 6.2
Compare Sardines, canned in oil, with bones with Mussels, blue (raw) →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in sardines, canned in oil, with bones?
Sardines, canned in oil, with bones (drained) has about 208 kcal per 100 g, or roughly 191 kcal per 1 can drained (92 g).
How much protein is in sardines, canned in oil, with bones?
About 24.6 g of protein per 100 g and 22.6 g per 1 can drained. That works out to 11.8 g per 100 kcal, so it's a very protein-dense food.
Is sardines, canned in oil, with bones good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Are the bones in canned sardines safe to eat?
Yes. Canning softens the small bones so they crush easily, and for most people they're safe to eat. They're also where most of the calcium comes from, so taking them out throws that benefit away.
How do sardines compare with salmon for omega-3s?
Per serving, sardines provide similar amounts of EPA and DHA, often for less money. As small fish low on the food chain they also have very low mercury, which makes them a good choice if you eat oily fish often.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.