Sardines in oil

100 g raw

208 kcal

Boiled, 100 g

260 kcal

Roasted, 100 g

277 kcal

Protein, fat and carbs per 100 g

Protein: 24.6 g
Fat: 11.4 g
Carbs: 0 g
Fiber: 0 g
Sugar: 0 g

How cooking changes it

Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.

Method	Yield	Calories	Protein	Fat	Carbs
Raw	100%	208 kcal	24.6 g	11.4 g	0 g
Boiled	80%	260 kcal	30.8 g	14.3 g	0 g
Steamed	85%	245 kcal	28.9 g	13.4 g	0 g
Roasted	75%	277 kcal	32.8 g	15.2 g	0 g
Fried	80%	260 kcal	30.8 g	14.3 g	0 g

Vitamins and minerals per 100 g

Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.

Nutrient	Amount	% DV
Vitamin A	32 mcg	5%
Vitamin D	4.8 mcg	32%
Vitamin E	2 mg	14%
Vitamin K	2.6 mcg	3%
Vitamin B1 (thiamine)	0.08 mg	7%
Vitamin B2 (riboflavin)	0.23 mg	21%
Vitamin B3 (niacin)	5.2 mg	37%
Vitamin B6 (pyridoxine)	0.17 mg	13%
Vitamin B9 (folate)	10 mcg	3%
Vitamin B12 (cobalamin)	8.9 mcg	373%
Choline	75 mg	18%
Calcium	382 mg	38%
Iron	2.9 mg	16%
Magnesium	39 mg	13%
Phosphorus	490 mg	70%
Potassium	397 mg	15%
Sodium	307 mg	15%
Zinc	1.3 mg	16%
Selenium	52.7 mcg	96%
Copper	0.19 mg	21%
Manganese	0.11 mg	6%

How much do you need?

Work out your daily targets and log this food in your diary — cooking method included.

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Further reading

Data: USDA FoodData Central, record “Fish, sardine, Atlantic, canned in oil, drained solids with bone”.

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