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Sardines (canned in oil) Calories and Macros — Nutrition Facts per 1 can, drained (92g)

Sardines (canned in oil): 191 cal, 22.6g protein, 0g carbs, 10.5g fat per 1 can, drained (92g). Full nutrition breakdown, how sardines (canned in oil) fits common goals, and the fastest way to track it.

By Bento Bunny Team

A serving of sardines (canned in oil) — 1 can, drained (92g) — comes to 191 calories, with 22.6g of protein, 0g of carbs, and 10.5g of fat. Below is the complete USDA-sourced breakdown, plus how those numbers play with typical calorie and macro targets.

Sardines (canned in oil) nutrition facts

NutrientPer 1 can, drained (92g)% Daily Value*
Calories191 kcal10%
Protein22.6 g45%
Carbohydrates0 g0%
Fat10.5 g13%
Saturated fat1.4 g7%
Fiber0 g0%
Sugar0 g—
Sodium282 mg12%
Cholesterol131 mg44%
Potassium365 mg8%
Calcium351 mg27%
Iron2.7 mg15%
Vitamin C0 mg0%

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Oil-packed and drained, bones included (that's where the calcium comes from). Water-packed sardines shave off roughly 50 calories per can.

How does sardines (canned in oil) fit your goals?

With 22.6g of protein per 1 can, drained (92g), sardines (canned in oil) is a workhorse for anyone tracking macros for weight loss or muscle gain. Protein is the most satiating macro and the hardest to over-eat by accident, which is why high-protein foods anchor most successful cutting and recomposition plans. A single serving covers roughly 15% of a 150g daily protein target — the kind of number that adds up quickly when you build meals around it.

Diet-wise, sardines (canned in oil) fits keto, low-carb, and high-protein eating patterns.

Micronutrients worth noting

Beyond the macros, sardines (canned in oil) pulls real weight on calcium (27% DV) and iron (15% DV) per 1 can, drained (92g) — the kind of micronutrient density that calorie counts alone don't show.

How sardines (canned in oil) compares to other proteins

Food (per 100g)CaloriesProteinCarbsFat
Sardines (canned in oil)20824.6g0g11.4g
Pork Chop20925.6g0g11.1g
Salmon20622.1g0g12.4g
Ground Turkey (cooked)20327.4g0g10.4g

Tracking sardines (canned in oil) without the friction

The numbers above only help if logging is easy enough that you actually do it. Instead of searching a database every time sardines (canned in oil) hits your plate, snap a photo in Bento Bunny — the app recognises the food, estimates the portion, and adds the macros for you. No subscription needed for core tracking.

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Browse all proteins in the food database.

Sardines (canned in oil) calories by serving size

ServingCaloriesProteinCarbsFat
1 can, drained (92g)19122.6g0g10.5g
1 sardine (12g)253g0g1.4g
100g20824.6g0g11.4g

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Frequently Asked Questions

How many calories are in 1 can, drained (92g) of sardines (canned in oil)?
Sardines (canned in oil) contains 191 calories per 1 can, drained (92g), made up of 22.6g of protein, 0g of carbohydrates, and 10.5g of fat.
How many calories are in 100g of sardines (canned in oil)?
Per 100g, sardines (canned in oil) comes to 208 calories, with 24.6g of protein, 0g of carbs, and 11.4g of fat (USDA FoodData Central).
How much protein is in sardines (canned in oil)?
A 1 can, drained (92g) serving of sardines (canned in oil) provides 22.6g of protein, which is roughly 45% of the FDA daily value of 50g.
Is sardines (canned in oil) good for weight loss?
Yes — sardines (canned in oil) is protein-dense (22.6g per 1 can, drained (92g) at only 191 calories), and high-protein foods are consistently linked to better satiety and fat-free mass retention during a calorie deficit. It's one of the easier foods to over-rely on without ill effect.
What's the easiest way to track sardines (canned in oil)?
Photo-based logging is the fastest path — apps like Bento Bunny identify sardines (canned in oil) and estimate portion size from a single picture, removing the need to search a database or weigh every serving.