498 %
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?
245kcal
in a 140 g fillet
175 kcal per 100 g.
Source: UK CoFID 2021, record 16-422, 9 analysed samples. Checked 5 October 2026.
15.1 gFat
25.9 gProtein
1.3 gCarbohydrate
498 %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.
- 15.1 gFat
- 25.9 gProtein
- 1.3 gCarbohydrate
- 94.2 gWater
- 3.5 gMinerals and the rest
Above average for fish and seafood
Sardines are 175 kcal per 100 g. The 170 fish and seafood in this database average 138.
Sardines175
Fish and seafood average138
Low in sugar
0.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet1.3 g
Salt, per fillet1.1 g
Vitamins and minerals in sardines
Seven of the 22 reach the “high in” level, led by vitamin B12.
Also high in
Only a trace
- Vitamin C
- Fibre
Show all 22 with amounts
Vitamin B120.0125 mg, 498 %
Selenium0.0546 mg, 99 %
Niacin (vitamin B3)15 mg, 94 %
Vitamin D0.00462 mg, 92 %
Chloride672 mg, 84 %
Phosphorus584 mg, 83 %
Calcium637 mg, 80 %
Zinc2.8 mg, 28 %
Iron3.8 mg, 27 %
Potassium519 mg, 26 %
Vitamin B60.35 mg, 25 %
Iodine0.0364 mg, 24 %
Riboflavin (vitamin B2)0.31 mg, 22 %
Vitamin E2.6 mg, 21 %
Copper0.17 mg, 17 %
Biotin0.00826 mg, 17 %
Pantothenic acid (vitamin B5)0.88 mg, 15 %
Magnesium53.2 mg, 14 %
Manganese0.25 mg, 13 %
Vitamin A0.0784 mg, 9.8 %
Thiamin (vitamin B1)0.04 mg, 3.8 %
Folate0.0056 mg, 2.8 %
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 2 % of the folate reference intake and 2.7 % of the thiamin reference intake per 100 g.
Vitamin C
Tracein sardines
Find it inCherries, West Indian2150 % per 100 g
Folate
2%in sardines, per 100 g
Find it inLiver, chicken, fried675 % per 100 g
Thiamin (vitamin B1)
2.7%in sardines, per 100 g
Find it inWheatgerm164 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Sardines against other fish and seafood
Sardines come second for vitamin B12 here, just behind prawns (standard, dried).
0.0127mg
0.0089mg
0.0047mg
0.0045mg
0.0031mg
0.003mg
Prawns, standard, dried+0.0038 mg
Sardines, canned in tomato sauce, whole contentsthis page
Salmon, pink, canned in brine, drained−0.0042 mg
Trout, rainbow, baked−0.0058 mg
White fish, dried, salted−0.0059 mg
All values per 100 g, from the same dataset. Differences are against sardines.
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Questions about sardines
The questions people ask about sardines, answered from the dataset.
How many calories are in a portion of sardines?
A typical portion (140 g, one fillet) gives 245 kcal. Per 100 g the figure is 175 kcal.
Is sardines high in vitamin B12?
Yes. Sardines, canned in tomato sauce, whole contents have 0.0089 mg vitamin B12 per 100 g, 356 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do sardines have most of?
By share of the daily reference intake: vitamin B12 (0.0089 mg, 356 %), selenium (0.039 mg, 71 %) and niacin (10.7 mg, 67 %) per 100 g.
Are sardines a good source of protein?
Sardines, canned in tomato sauce, whole contents have 18.5 g protein per 100 g, 42 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-422, Sardines, canned in tomato sauce, whole contents, 9 analysed samples, 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. 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
- Mullet, Red, raw109 kcal
- Prawns, standard, dried377 kcal
- Scallops, steamed118 kcal
- Tuna, raw107 kcal
- Cod, microwaved98 kcal
- Eel, conger, raw114 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