Sardines (canned in oil)
1 can, drained (100g)Protein per 100g24.6g
Calories per 100g208
Fat per 100g11.5g
Carbs per 100g0.0g
Fiber per 100g0.0g
Leucine (per serving, est.)2000mg
Typical cost$
Quality 0.9
lit_estimate, complete animal protein, includes edible bones
ketolow-carbgluten-freedairy-freepescatarian
Why Sardines (canned in oil) shows up in protein-forward diets
Eaten with the bones in most preparations, which makes sardines one of the only common foods that stacks meaningful protein with meaningful calcium in the same bite.
Serving-size math
A 1 can, drained (100g) portion delivers 24.6g of protein and roughly 208 calories. Scaled per 100 calories, that works out to 11.83g of protein — useful for comparing against other foods on a calorie-matched basis rather than a weight-matched one.
Prep tip
Rinse briefly if canned in oil and you're watching total fat — most of the can's oil clings to the fish surface, not inside it.
Best for
- budget
- calcium + omega-3 intake
Allergens
Contains: fish.
Frequently asked
How much protein is in sardines (canned in oil)?
24.6g per 100g, or 24.6g per 1 can, drained (100g).
Is sardines (canned in oil) a complete protein?
Yes — it's rated a complete, high-quality protein source (lit_estimate, complete animal protein, includes edible bones).