If you’re looking for a high-protein fish that is affordable, nutrient-dense, and easy to prepare, sardines are worth considering.
You will find the highest-quality sardines in the Mediterranean region.
So, how much protein do sardines actually contain?
Well, we have thoroughly researched the US Department of Health and got you the answer you need. We have divided this by weight so that there is no confusion regarding the weights
Canned sardines in oil provide about 24.6 grams of protein per 100 grams. A typical drained 3.75-ounce (92-gram) can provides roughly 22.6 grams of protein. These figures are based on the USDA FoodData Central entry for Atlantic sardines canned in oil, drained, with bones.
That makes sardines a surprisingly strong protein source for such a small serving.
Sardine Protein at a Glance
| Serving Size | Protein |
|---|---|
| 100g sardines | 24.6g |
| 92g drained can | 22.6g |
| 1 oz (28g) | ~7g |
| 2 small sardines (~24g) | ~5.9g |
| 1 cup, drained (~149g) | ~36.7g |
The exact amount can vary depending on the type of sardine, whether it’s packed in oil or water, the brand, and the drained weight.
How Much Protein Is in 100g of Sardines?
100 grams of canned sardines in oil contains approximately 24.6 grams of protein.
The same 100g serving contains approximately:
- 208 calories
- 24.6g protein
- 11.5g fat
- 0g carbohydrates
- 382mg calcium
- 397mg potassium
- 307mg sodium
These numbers refer specifically to Atlantic sardines canned in oil, drained, with edible bones, using USDA FoodData Central data.
The protein-to-calorie ratio is one reason sardines can work well in a high-protein diet.
How Much Protein Is in a Can of Sardines?
This is probably the more useful number for most people because sardines are commonly sold and eaten straight from a can.
A standard 3.75-ounce (92g) drained can contains approximately 22.6 grams of protein.
It also provides about 191 calories, 10.6g of fat, and virtually no carbohydrates in the USDA reference entry.
So if you eat one entire can, you can get more than 20 grams of protein from a relatively small amount of food.
What about half a can?
Approximately:
½ can (46g) = 11.3g protein
This makes sardines easy to incorporate into meals without necessarily eating an entire can.
Sardine Protein Compared With Other Fish
| Fish | Approx. Protein per 100g |
|---|---|
| Sardines, canned in oil | 24.6g |
| Salmon | ~20–25g* |
| Tuna | ~20–26g* |
| Shrimp | ~20–24g* |
| Cod | ~18–24g* |
| Tilapia | ~20–26g* |
*Protein content varies considerably depending on whether the fish is raw, cooked, canned, drained, and which species is used.
The important point is that sardines aren’t just an “okay” source of protein—they’re a genuinely protein-dense food.
Are Sardines a Good Source of Protein?
Yes.
A 100g serving provides almost 25g of protein, while a typical can provides around 23g.
Sardines also provide protein alongside several other nutrients. The USDA-based nutrition data show substantial amounts of calcium, selenium and vitamin B12, among other nutrients.
One interesting feature is that canned sardines are generally eaten with their soft bones. Those edible bones contribute significantly to their calcium content; one analysis reports approximately 382mg of calcium per 100g.
So sardines aren’t simply a protein source—they’re a relatively nutrient-dense food overall.
Are Sardines a Complete Protein
Yes.
Sardines are an animal protein and contain all nine essential amino acids, making them a complete protein source.
This is useful if you’re trying to increase your daily protein intake because you’re getting high-quality protein in addition to the other nutrients naturally present in fish.
Are Sardines Good for Building Muscle?
They can certainly fit into a muscle-building diet.
The most important factor for muscle growth is your overall daily protein intake, combined with appropriate resistance training, calories, recovery, and a generally balanced diet.
A can of sardines providing around 22.6g of protein can make a meaningful contribution toward your daily target.
For example, someone aiming for 120g of protein per day would get roughly 19% of that target from one 92g can.
You don’t need to eat sardines specifically to build muscle, but they’re a convenient way to add protein to meals.
Are Sardines High in Calories?
Sardines aren’t particularly low-calorie compared with very lean fish because they’re naturally oily.
For 100g of sardines canned in oil and drained, the USDA reference value is approximately:
- 208 calories
- 24.6g protein
- 11.5g fat
- 0g carbohydrates
That isn’t necessarily a disadvantage.
The fat in sardines is part of what makes them nutritionally interesting, and sardines are a source of omega-3 fatty acids. The FDA also recognizes fish as a source of nutrients including EPA/DHA omega-3 fats, protein, vitamin B12, vitamin D and selenium.
Sardines in Oil vs. Sardines in Water
The preparation matters.
Sardines packed in oil generally contain more calories and fat than water-packed sardines. Draining the oil also affects the final nutrition numbers.
Therefore, if you’re tracking calories or protein precisely, don’t assume that every can of sardines has exactly the same nutritional profile.
The food label on your specific can is the best source for that particular product.
For general food comparisons, however, the USDA reference value of approximately 24.6g protein per 100g is a useful benchmark for canned sardines in oil.
Are Sardines Low in Mercury?
Sardines are actually one of the better fish choices when it comes to mercury.
The FDA/EPA categorizes sardines as a “Best Choice” fish, meaning they are among the lower-mercury options.
This makes sardines an interesting alternative to eating larger predatory fish frequently.
The FDA recommends eating a variety of fish rather than relying on one type exclusively. Its current consumer guidance recommends at least 8 ounces of seafood per week for a typical 2,000-calorie diet.
How Much Protein Do Sardines Have? The Bottom Line
Sardines contain about 24.6g of protein per 100g when using the USDA reference for Atlantic sardines canned in oil, drained, with bones.
A typical 3.75-ounce (92g) drained can provides about 22.6g of protein.
That’s a substantial amount of protein for a small serving.
If you’re trying to increase your protein intake, sardines can be a particularly useful option because they combine protein, omega-3 fats, calcium, vitamin B12 and selenium in one food.
100g of sardines = ~24.6g protein
1 typical drained can = ~22.6g protein
If you’re tracking your daily protein intake, you can use our Protein Calculator to estimate how much protein you need based on your body weight and goals.
Frequently Asked Questions
How much protein is in 100g of sardines?
100g of canned sardines in oil, drained, contains approximately 24.6g of protein.
How much protein is in one can of sardines?
A typical 3.75-ounce (92g) drained can contains approximately 22.6g of protein.
Are sardines high in protein?
Yes. Sardines provide roughly 25g of protein per 100g, making them a protein-dense fish.
Are sardines good for muscle building?
Yes. Sardines can contribute substantially to your daily protein intake and provide complete protein.
Are sardines low in mercury?
Yes. The FDA lists sardines among its Best Choices for lower-mercury fish.
Do sardines have carbs?
The USDA reference entry for sardines canned in oil, drained, lists 0g carbohydrates per 100g.
