What does 100 calories of sardines (in oil) look like?

100 calories =4 small sardines48 g · 1.7 oz

Medium calorie density2.08 kcal/g

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Each 🐟 = one small sardine (~12.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Sardines (in oil) has 208 calories per 100 g, so 100 calories is 4 small sardines (48 g). That's a smaller portion than most protein foods on this site (average 64 g per 100 kcal). It's one of the better protein sources per calorie here: 11.8 g of protein per 100 kcal.

Sardines (in oil): 50 to 500 calories

Calories	Grams	Ounces	Small sardines
50 kcal	24 g	0.8 oz	2
100 kcal	48 g	1.7 oz	4
200 kcal	96 g	3.4 oz	8
300 kcal	144 g	5.1 oz	12
500 kcal	240 g	8.5 oz	20

What's in 100 calories of sardines (in oil)

11.8 gprotein

0.0 gcarbs

5.5 gfat

0.0 gfiber

Protein 49% Carbs 0% Fat 51% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than sardines (in oil):

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other protein foods

Food	100 kcal is	Grams
🐟 Sardines (in oil)	4 small sardines	48 g
🥚 Egg whites	5¾ large egg whites	192 g
⬜ Tofu (firm)	1½ quarter blocks	128 g
🦞 Lobster (cooked)	¾ cup	112 g
🫘 Refried beans	½ cup	111 g
🫘 Baked beans	½ cup	106 g
🦀 Crab (cooked)	3⅔ oz	103 g
🐟 Cod (cooked)	½ fillet	95 g
🦃 Turkey breast (deli)	6 slices	94 g
🐟 Canned tuna (in water)	½ can	86 g
🫘 Lentils (cooked)	½ cup	86 g
🍤 Shrimp (cooked)	15 large shrimp	84 g
🫛 Edamame (shelled)	½ cup	83 g

See all protein foods →

Questions

How much is 100 calories of sardines (in oil)?

100 calories of sardines (in oil) is about 48 g (1.7 oz), or roughly 4 small sardines.

How many calories are in 100 g of sardines (in oil)?

208 calories per 100 g, according to USDA FoodData Central.

Are sardines good for weight loss?

Medium calorie density (2.08 kcal per gram). Fine in sensible portions; easy to overeat if you don't measure. 100 calories also gives you 11.8 g of protein and 0.0 g of fiber.

How many calories are in one small sardine?

About 25 calories.

How many small sardines is 200 calories?

About 8 (96 g).

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Source: USDA FoodData Central, "Fish, sardine, Atlantic, canned in oil, drained solids with bone" (FDC ID 175139). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 small (2-2/3" x 1/2" x 1/4") = 12.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.