Seafood
Sardines nutrition facts
A 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g) serving of sardines provides 25 calories, 3 g protein, 0 g carbohydrate, and 1 g fat — about 49% of its calories from protein, 0% from carbohydrate, and 51% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
Vitamins & minerals
Per serving (12 g)
- Vitamin A (RAE)
- 3.84 mcg
- Vitamin E
- 0.24 mg
- Vitamin K
- 0.31 mcg
- Thiamin (B1)
- 0.01 mg
- Riboflavin (B2)
- 0.03 mg
- Niacin (B3)
- 0.63 mg
- Vitamin B6
- 0.02 mg
- Folate (DFE)
- 1.20 mcg
- Vitamin B12
- 1.07 mcg
- Magnesium
- 4.68 mg
- Phosphorus
- 58.8 mg
- Zinc
- 0.16 mg
- Copper
- 0.02 mg
- Manganese
- 0.01 mg
- Selenium
- 6.32 mcg
Nutrition highlights
Per 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g), sardines is an excellent source of Vitamin B12 and a good source of Selenium.
% of the FDA Daily Value per 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g) serving.
Key metrics
Nutrient density
Per 100 kcal, sardines delivers about 11% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 96% of foods · 100% of seafood
- More protein than 92% of foods · 71% of seafood
- More iron than 86% of foods · 86% of seafood
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to sardines by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, sardines is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in sardines?
- A 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g) serving of sardines has about 25 calories. Per 100 g, it has 208 calories — a moderate calorie density.
- How much protein is in sardines?
- Sardines provides about 3 g of protein per 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g) serving.
- What are the macros in sardines?
- Per serving, sardines has roughly 3 g protein, 0 g carbohydrate, and 1 g fat. By calories, that is 49% protein, 0% carbohydrate, and 51% fat.
- Is sardines high in protein?
- Sardines has a protein density of about 11.8 g per 100 kcal, and 49% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in sardines?
- Per 1 undetermined small (2-2/3" x 1/2" x 1/4") (12 g), sardines is a notable source of Vitamin B12 and Selenium. The label above lists the full micronutrient profile with % Daily Values.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 175139 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Sardines Nutrition Facts.” https://www.nutrifactshub.com/foods/sardines