Protein in Sardines: How Much per 100g and per Portion
Canned sardines in brine provide 22.1g of protein per 100g of drained weight. Protein accounts for 52% of the total calories, making them a protein-dense food. A 100g amount of these sardines supplies 44% of the UK daily reference intake for protein.
CoFID 16-424 · Sardines, canned in brine, drained
What the numbers say
- Protein per calorie. Sardines offer 13g of protein for every 100 kcal. Over half (52%) of the energy in drained, canned sardines comes from protein.
- Traffic light colours. Per 100g, canned sardines are rated ‘medium’ for fat, saturated fat, and salt content. They are rated ‘low’ for sugars.
- Carbohydrate and fibre. According to the official data, canned sardines in brine contain no carbohydrate, sugars, or dietary fibre.
Sardines macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 170 kcal 712 kJ |
8% | – |
| Protein | 22.1g | 44% | – |
| Fat | 9.1g | 13% | medium |
| of which saturates | 2.6g | 13% | medium |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.92g | 15% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in sardines by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.1g | 170 | 0g | 9.1g |
| 150g | 33.2g | 255 | 0g | 13.6g |
| 200g | 44.2g | 340 | 0g | 18.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of sardines for 20g or 30g of protein
- To get a 20g serving of protein, you would need about 90g of drained sardines, which contains 154 kcal.
- For a larger 30g protein portion, the required amount is 136g, providing 231 kcal and 1.25g of salt.
- The data is for sardines canned in brine after being drained, so the nutritional values of sardines in oil or tomato sauce will be different.
How it compares with other fish and seafood
With 22.1g of protein per 100g, canned sardines rank 11th out of the 23 fish and seafood items analysed on this site. This places them in the middle of the group for protein content by weight. Similar fish like smoked salmon contain 22.8g of protein, while anchovies offer more at 25.2g per 100g. When measured by protein per calorie, sardines rank 18th in the group. This lower ranking is due to their fat content; for every 100 kcal, they provide 13g of protein, which is less than leaner fish like sea bass (15.1g) or rainbow trout (15.9g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Sardines | 22.1g | 170 | 13g |
| Smoked Salmon | 22.8g | 184 | 12.4g |
| Anchovies | 25.2g | 191 | 13.2g |
| Sea Bass | 23.2g | 154 | 15.1g |
| Rainbow Trout | 23.8g | 150 | 15.9g |
Quick answers
Are sardines a high-protein food?
Yes, with 22.1g of protein per 100g and protein making up 52% of their calories, they are considered a high-protein food.
How much fat is in canned sardines?
Drained sardines canned in brine contain 9.1g of fat per 100g, of which 2.61g are saturates. This gives them a ‘medium’ traffic light colour for both fat and saturated fat.
Do canned sardines contain any carbohydrates or sugar?
No, according to UK food composition data, drained sardines canned in brine contain 0g of carbohydrate and 0g of sugar.
When to speak to a GP or dietitian
- This food contains fish, one of the 14 allergens that UK food law requires to be declared. If you have a fish allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.