Canned Atlantic sardines in oil provide about 24.6 grams of protein per 100 grams of drained edible fish. USDA FoodData Central record 175139 lists a 3.75-ounce can portion as 92 grams of drained solids, which provides about 22.7 grams of protein.
The two weights describe different things: 3.75 ounces is the named can or package size (about 106 grams), while 92 grams is the edible drained portion in the USDA record. Do not count the full package weight as sardine flesh when the can also contains oil, water, or sauce.
That makes sardines a surprisingly strong protein source for such a small serving.
Sardine Protein at a Glance
| USDA portion basis | Drained edible weight | Estimated protein |
|---|---|---|
| Per 100g | 100g | 24.6g |
| 1 can (named as 3.75 oz) | 92g | 22.7g |
| 1 oz of drained solids | 28.35g | 7.0g |
| 2 small sardines | 24g | 5.9g |
| 1 small sardine | 12g | 3.0g |
| 1 cup, drained | 149g | 36.7g |
Each estimate uses 24.62g protein per 100g from USDA record 175139 and rounds to one decimal place: drained edible weight Ă— 24.62 Ă· 100.
Package Weight vs. Drained Edible Weight
Net or package weight refers to the labeled contents of the can and may include packing oil, water, or sauce. Drained edible weight is the fish solids left after the packing liquid is removed. The USDA record used here is specifically for “drained solids with bone,” so its protein value should be applied to the drained fish weight.
For the USDA example, 3.75 ounces converts to about 106.3 grams, but the record maps that can size to 92 grams of drained solids. The calculation is 92 Ă— 24.62 Ă· 100 = 22.6504 grams, rounded to 22.7 grams of protein. Multiplying the full 106.3-gram package weight by the drained-food value would overstate the protein because some of that package weight is packing liquid.
Can sizes and drained yields vary. Check the Nutrition Facts serving basis and any drained-weight statement on your product. If no drained weight is shown and you need a precise estimate, drain the can and weigh the edible fish, or use the protein amount stated for the whole container on that specific label.
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, from USDA FoodData Central record 175139. They are not universal values for every sardine product.
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.
In USDA record 175139, the portion named “1 can (3.75 oz)” supplies 92g of drained edible solids and approximately 22.7 grams of protein. The 3.75-ounce package designation and the 92g drained food weight are not equivalent measures.
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:
Half of the USDA drained can portion (46g) = about 11.3g protein. This assumes you divide the 92g drained edible portion in half, not the unopened package weight.
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 drained serving provides almost 25g of protein, while the USDA 92g drained can portion provides about 22.7g.
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.
The USDA 92g drained can portion provides about 22.7g of protein, which 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 drained edible portion.
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 comparisons, the USDA value of approximately 24.6g protein per 100g of drained Atlantic sardines in oil is a useful benchmark. USDA record 175140 lists Pacific sardines canned in tomato sauce, drained solids with bone, at 20.86g protein per 100g. Species, packing medium, preparation, and label basis all affect the result.
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.
In USDA record 175139, the portion named as a 3.75-ounce can yields 92g of drained edible solids and about 22.7g of protein. The labeled package size should not be treated as the drained fish weight.
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
USDA 3.75 oz can portion (92g drained solids) = ~22.7g 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?
It depends on the product and its drained weight. USDA record 175139 maps a can named as 3.75 ounces to 92g of drained edible solids, which provides approximately 22.7g of protein. Check your label because other can sizes, species, and packing media differ.
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.
