465 %
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 sardines?
188kcal
in a 140 g fillet
134 kcal per 100 g.
Source: UK CoFID 2021, record 16-401, 6 analysed samples. Checked 5 October 2026.
8.5 gFat
27.7 gProtein
0 gFibre
465 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 27.7 g protein and 8.5 g fat.
- 8.5 gFat
- 27.7 gProtein
- 104 gWater
About average for fish and seafood
Sardines are 134 kcal per 100 g. The 170 fish and seafood in this database average 138.
Sardines134
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 fillet0.48 g
Vitamins and minerals in sardines
Six of the 21 recorded reach the “high in” level. Vitamin B12 leads by a long way.
A source of
Only a trace
- Vitamin C
- Thiamin
Show all 21 with amounts
Vitamin B120.0116 mg, 465 %
Niacin (vitamin B3)21.6 mg, 135 %
Selenium0.0714 mg, 130 %
Vitamin D0.0056 mg, 112 %
Iodine0.111 mg, 74 %
Phosphorus360 mg, 51 %
Chloride280 mg, 35 %
Riboflavin (vitamin B2)0.48 mg, 34 %
Vitamin B60.43 mg, 31 %
Biotin0.0136 mg, 27 %
Potassium542 mg, 27 %
Copper0.18 mg, 18 %
Pantothenic acid (vitamin B5)0.97 mg, 16 %
Iron2.2 mg, 16 %
Magnesium44.8 mg, 12 %
Zinc0.98 mg, 9.8 %
Calcium70 mg, 8.8 %
Folate0.0098 mg, 4.9 %
Vitamin E0.43 mg, 3.6 %
Manganese0.04 mg, 2.1 %
Vitamin A0.014 mg, 1.8 %
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 or thiamin, and only 1.3 % 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
1.3%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 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
30-day money-back on your first pouch. 75 kcal and 9.9 g of sugars a scoop.
Try your first pouch
30-day money-back guarantee on your first qualifying pouch, less £10 shipping and handling.
Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
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, oysters (raw) have the most vitamin B12 in this comparison, followed by anchovies (canned in oil, drained) and sardines.
0.017mg
0.011mg
0.0083mg
0.0049mg
0.0021mg
0.0021mg
Oysters, raw+0.0087 mg
Anchovies, canned in oil, drained+0.0027 mg
Sardines, flesh only, rawthis page
Salmon, red, canned in brine, drained−0.0034 mg
Haddock, steamed−0.0062 mg
All values per 100 g, from the same dataset. Differences are against sardines.
Since that first introduction in 1998, Immufix has remained a constant in my life.
Paula Radcliffe, ambassador and co-owner. Read her story
Taken every morning since 1998.
Paula Radcliffe has taken the same formula since she was 24. Customers rate Immufix 4.8 out of 5 from 89 reviews.
2:15:25World record, 2003
28Years, same routine
6London and New York wins
Review 1 of 3
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 188 kcal. Per 100 g the figure is 134 kcal.
Is sardines high in vitamin B12?
Yes. Sardines, flesh only, raw have 0.0083 mg vitamin B12 per 100 g, 332 % 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 (0.0083 mg, 332 %), niacin (15.4 mg, 96 %) and selenium (0.051 mg, 93 %) per 100 g.
Are sardines a good source of protein?
Sardines, flesh only, raw have 19.8 g protein per 100 g, 59 % 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 16-401, Sardines, flesh only, raw, 6 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. Edible proportion: 47 % 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, 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
- Ling, raw82 kcal
- Plaice, in batter, fried257 kcal
- Salmon, wild, baked215 kcal
- Swordfish, grilled139 kcal
- Bream, Sea, raw96 kcal
- Coley, steamed105 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