Sardines (Canned in Olive Oil)
Fish & Seafood · 9 specs
Direct Answer
Canned sardines (Sardina pilchardus) consumed whole with edible bones are nutrient powerhouses. Per 100g drained, they deliver 208 kcal, 24.6g protein, 11.5g fat, 1,480mg Omega-3 (EPA+DHA), 382mg calcium (38% DV), and ultra-low mercury.
Source: USDA FoodData Central (FDC ID: 175139) · Last reviewed Aug 28, 2026
Specs
| Energy / Calories | 208 kcal |
| Protein | 24.6 g |
| Total Fat | 11.5 g |
| Omega-3 (EPA + DHA) | 1,480 mg |
| Saturated Fat | 1.53 g |
| Cholesterol | 142 mg |
| Mercury Level | Extremely Low (< 0.015 PPM) |
| Potassium | 397 mg |
| USDA Safe Internal Temp | Precooked / Shelf-Stable |
Calcium & Vitamin D Density
Because pressure cooking softens sardine bones so they are eaten whole, a single 100g serving provides 382mg of bioavailable calcium alongside 190 IU of natural vitamin D3 and 8.9µg vitamin B12 (370% DV).
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