Fish & Seafood
Protein in Sardines: Protein, Calories, and Meal Ideas
Sardines are compact, protein-rich fish that also provide omega-3 fats and, when bones are eaten, calcium.
Protein per serving
25g
100 g drained canned sardines / about 3.5 oz
Calories per serving
208
100 g serving
Protein per 100g
25g
208 calories per 100 g
Protein density
12.0g
protein per 100 calories
Sardines Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 100 g drained canned sardines / about 3.5 oz | 25g | 208 |
| Per 100 g | 100 g | 25g | 208 |
| Protein density | 100 calories | 12.0g | 100 |
Representative source entry: Fish, sardine, Atlantic, canned in oil, drained solids with bone. Calories vary by whether sardines are packed in water, oil, or sauce. Drained oil-packed sardines are higher calorie.
Good for weight loss? Good
Sardines are filling and nutrient-dense, but oil-packed versions have more calories than lean white fish.
Good for muscle gain? Excellent
Sardines provide complete protein plus useful calories and fats, making them a practical muscle-gain food.
Meal Ideas with Sardines
Sardines on toast with lemon
Sardine rice bowl with cucumber
Sardine salad with potatoes
Sardines with crackers and Greek yogurt dip
Tracking Tips
- Track water-packed and oil-packed sardines separately.
- Use drained weight when possible.
- Track sauces or extra oil separately.
Compare Similar Protein Foods
Common Questions
How much protein is in sardines?
Sardines has about 25 g of protein per 100 g. A typical 100 g drained canned sardines / about 3.5 oz serving has about 25 g of protein.
Are sardines good for weight loss?
Sardines are filling and nutrient-dense, but oil-packed versions have more calories than lean white fish.
Are sardines good for muscle gain?
Sardines provide complete protein plus useful calories and fats, making them a practical muscle-gain food.
Sources reviewed
- USDA FoodData Central: Fish, sardine, Atlantic, canned in oil, drained solids with bone - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition