840 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in canned sardines?
308kcal
in a 140 g fillet
220 kcal per 100 g.
Source: UK CoFID 2021, record 16-440. Checked 5 October 2026.
19.7 gFat
32.6 gProtein
0 gFibre
840 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.
- 19.7 gFat
- 32.6 gProtein
- 82 gWater
- 5.6 gMinerals and the rest
Above average for fish and seafood
Sardines are 220 kcal per 100 g. The 170 fish and seafood in this database average 138.
Sardines220
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet1.4 g
Vitamins and minerals in sardines
Seven of the 21 reach the “high in” level, led by vitamin B12.
Show all 21 with amounts
Vitamin B120.021 mg, 840 %
Selenium0.0686 mg, 125 %
Phosphorus728 mg, 104 %
Vitamin D0.00504 mg, 101 %
Niacin (vitamin B3)15.8 mg, 99 %
Chloride770 mg, 96 %
Calcium700 mg, 88 %
Zinc3.1 mg, 31 %
Riboflavin (vitamin B2)0.41 mg, 29 %
Potassium574 mg, 29 %
Iron3.2 mg, 23 %
Iodine0.0322 mg, 21 %
Pantothenic acid (vitamin B5)1.2 mg, 21 %
Vitamin B60.25 mg, 18 %
Magnesium64.4 mg, 17 %
Copper0.15 mg, 15 %
Biotin0.007 mg, 14 %
Manganese0.27 mg, 13 %
Vitamin E0.73 mg, 6.1 %
Folate0.0112 mg, 5.6 %
Thiamin (vitamin B1)0.01 mg, 1.3 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What sardines don’t give you. And where to find it.
No recorded vitamin C, and only 0.9 % of the thiamin reference intake and 4 % of the folate reference intake per 100 g.
Vitamin C
Tracein sardines
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
0.9%in sardines, per 100 g
Find it inWheatgerm164 % per 100 g
Folate
4%in sardines, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Sardines against other fish and seafood
Per 100 g, sardines have the most vitamin B12 of the 6 here, ahead of prawns (standard, dried).
0.015mg
0.0127mg
0.005mg
0.005mg
0.005mg
0.0042mg
Sardines, canned in olive oil, drainedthis page
Prawns, standard, dried−0.0023 mg
Jackfish, raw−0.01 mg
Shrimps, dried−0.01 mg
Salmon, smoked (hot-smoked)−0.0108 mg
All values per 100 g, from the same dataset. Differences are against sardines.
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Questions about sardines
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of sardines?
A typical portion (140 g, one fillet) gives 308 kcal. Per 100 g the figure is 220 kcal.
Is sardines high in vitamin B12?
Yes. Sardines, canned in olive oil, drained have 0.015 mg vitamin B12 per 100 g, 600 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the sodium in sardines?
Yes. Per 100 g, sodium goes from 136 mg raw to 400 mg canned. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do sardines have most of?
By share of the daily reference intake: vitamin B12 (0.015 mg, 600 %), selenium (0.049 mg, 89 %) and phosphorus (520 mg, 74 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-440, Sardines, canned in olive oil, drained, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 70 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Parrot fish, raw83 kcal
- Salmon, red, canned in brine, drained160 kcal
- Sprats, fried415 kcal
- Bass, sea, baked154 kcal
- Coley, baked111 kcal
- Haddock, grilled98 kcal
- All 170 fish and seafood
Most vitamin B12
- Cockles, boiled0.047 mg
- Winkles, boiled0.036 mg
- Crab, brown meat, purchased cooked0.0224 mg
- Liver, ox, raw0.11 mg
- Liver, ox, stewed0.11 mg
- Liver, lamb, fried0.083 mg
- Vitamin B12 guide