594 %
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 grilled sardines?
241kcal
in a 140 g fillet
172 kcal per 100 g.
Source: UK CoFID 2021, record 16-438. Checked 5 October 2026.
10.9 gFat
35.6 gProtein
0 gFibre
594 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 35.6 g protein and 10.9 g fat.
- 10.9 gFat
- 35.6 gProtein
- 94.1 gWater
Above average for fish and seafood
Sardines are 172 kcal per 100 g. The 170 fish and seafood in this database average 138.
Sardines172
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 fillet0.61 g
Vitamins and minerals in sardines
Seven of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.
Also high in
A source of
Only a trace
- Vitamin C
- Thiamin
Show all 21 with amounts
Vitamin B120.0148 mg, 594 %
Selenium0.091 mg, 165 %
Niacin (vitamin B3)25.8 mg, 161 %
Vitamin D0.00714 mg, 143 %
Iodine0.141 mg, 94 %
Phosphorus461 mg, 66 %
Chloride358 mg, 45 %
Riboflavin (vitamin B2)0.55 mg, 39 %
Vitamin B60.5 mg, 36 %
Biotin0.0174 mg, 35 %
Potassium694 mg, 35 %
Copper0.24 mg, 24 %
Iron2.8 mg, 20 %
Pantothenic acid (vitamin B5)1.2 mg, 20 %
Magnesium56 mg, 15 %
Zinc1.3 mg, 13 %
Calcium88.2 mg, 11 %
Folate0.0126 mg, 6.3 %
Vitamin E0.56 mg, 4.7 %
Manganese0.06 mg, 2.8 %
Vitamin A0.0182 mg, 2.3 %
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 or thiamin, and only 1.6 % of the vitamin A reference intake per 100 g.
Vitamin C
Tracein sardines
Find it inCherries, West Indian2150 % per 100 g
Thiamin (vitamin B1)
Tracein sardines
Find it inWheatgerm164 % per 100 g
Vitamin A
1.6%in sardines, per 100 g
Find it inLiver, calf, fried3152 % 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 anchovies (canned in oil, drained).
0.011mg
0.0106mg
0.005mg
0.0042mg
0.0034mg
0.0031mg
Anchovies, canned in oil, drained+0.0004 mg
Sardines, flesh only, grilledthis page
Jackfish, raw−0.0056 mg
Salmon, smoked (hot-smoked)−0.0064 mg
Crab, white meat, purchased cooked−0.0072 mg
Trout, rainbow, baked−0.0075 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 241 kcal. Per 100 g the figure is 172 kcal.
Is sardines high in vitamin B12?
Yes. Sardines, flesh only, grilled have 0.0106 mg vitamin B12 per 100 g, 424 % of the NRV, above the 30 % threshold for a “high in” claim.
Does grilling change the folate in sardines?
Yes. Per 100 g, folate goes from 7 mg raw to 0.009 mg grilled. 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 (0.0106 mg, 424 %), selenium (0.065 mg, 118 %) and niacin (18.4 mg, 115 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-438, Sardines, flesh only, grilled, published by Public Health England under the Open Government Licence v3.0. Main data references: 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. The dataset's sample note is not shown on the page (its wording trips the site's checks). Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Canned Sardines). 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
- Turbot, raw95 kcal
- Cod, raw75 kcal
- Fishcakes, white fish, coated in breadcrumbs, baked206 kcal
- Herring, pickled209 kcal
- Mullet, Red, raw109 kcal
- Prawns, standard, dried377 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