Sardines, flesh only, raw
Last updated 4 Nov 2026
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Sardines are oily fish. These figures describe raw sardine flesh only, based on frozen and chilled samples, rather than canned sardines or fish eaten with their bones. They mainly provide protein and fat, along with vitamins and minerals. Per 100g, the flesh contains 20g of protein, 6.1g of fat, 4µg of vitamin D and 8.3µg of vitamin B12.
Protein supports the growth and repair of body tissues. Vitamin D helps the body absorb calcium, while vitamin B12 supports normal nerve function and red blood cell formation. Calcium content differs between flesh-only sardines and those eaten with their bones. Preparation and added ingredients can also change the nutritional content. Full figures are in the tables below.
Nutrition per 100g
Nutrient | Per 100g |
|---|---|
Energy | 134 kcal |
Energy | 562 kJ |
Fat | 6.1g |
of which saturates | 1.8g |
Carbohydrate | 0g |
of which sugars | 0g |
0g | |
20g | |
Salt | 0.34g |
Alcohol | 0g |
Water | 74g |
Cholesterol | 51mg |
Vitamins and minerals per 100g
Nutrient | Per 100g |
|---|---|
10µg | |
4µg | |
0.31mg | |
Trace | |
Trace | |
0.34mg | |
10mg | |
0.31mg | |
8.3µg | |
7µg | |
50mg | |
1.6mg | |
32mg | |
257mg | |
387mg | |
Sodium | 136mg |
0.7mg | |
0.13mg | |
51µg | |
79µg |
Other types of sardines
Food | Calories per 100g | Protein per 100g | Fat per 100g | Fibre per 100g |
|---|---|---|---|---|
172 kcal | 25g | 7.8g | 0g | |
108 kcal | 16g | 4.9g | 0g | |
170 kcal | 22g | 9.1g | 0g | |
220 kcal | 23g | 14g | 0g | |
220 kcal | 23g | 14g | 0g | |
175 kcal | 19g | 11g | Trace |
About these figures
Values are per 100g of the food as described (6 samples, 5 products, frozen and chilled). "Trace" means only a very small amount was found. Nutrients that were not measured are not shown. Salt is calculated from sodium.