Calories in Sardines (canned in water)
220kcal
Per 1 can (3.75 oz) (106g)
Protein
26.5g
Carbs
0g
Fat
11.7g
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Canned sardines — small oily fish, high omega-3, calcium from edible bones.
Best omega-3 per dollar. Bones are soft and edible — full calcium dose.
Best for
- higher-fat protein meals — 25g protein with 11g fat / 100g
- people who under-eat fat and bounce off super-lean diets
Watch out
- double-counting oil or butter you already logged separately
- assuming “protein” means low calorie — fat drives energy density here
How to log it
Log the cut/state you actually have (skin-on, marbled, etc.). 1 can (3.75 oz) (~106g) is the practical unit in the app.
Where it fits the day
Works when the rest of the day is lighter on oils and nuts. Watch the weekly fat budget, not just the meal selfie.
Cooked, grilled, fried & breaded
Fat already drives density for sardines (canned in water). Extra oil or breading still moves the log — typical kcal per 100g:
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
Per 100g: 208 kcal · 25g P · 0g C · 11g F