Are sardines in olive oil healthy?

Yes, they are rich in omega-3s and provide high-quality protein.

How do I eat sardines?

They can be eaten straight from the can, added to salads, or spread on toast.

Yes, they can be used in pasta dishes, soups, and more.

Protein

Sardines in olive oil are a nutrient-dense powerhouse, loaded with omega-3 fatty acids and high-quality protein for optimal health benefits.

Per 100 g

220 kcal

1 can (120g)

264 kcal

(120 g)

Protein	Carbs	Fat
25 g / 100g	0 g / 100g	13 g / 100g

Where the calories come from

Protein 46% · Carbs 0% · Fat 54%

Share of energy: 4 kcal per gram of protein and carbs, 9 kcal per gram of fat.

1 can (120g) (120 g, 264 kcal) is 13% of a 2,000 kcal day. 2,000 kcal is the reference day used on nutrition labels, not a personal target.
Burning 1 can (120g) takes about 64 min of brisk walking. Estimate for a 70 kg adult walking briskly (about 4 kcal a minute).

Sardines in Olive Oil is number 6 of 6 by calories per 100 g, lowest first. The similar foods average 180 kcal per 100 g.

Nutrition data updated June 15, 2026.

8/10

Are sardines in olive oil healthy?: Yes, they are rich in omega-3s and provide high-quality protein.
How do I eat sardines?: They can be eaten straight from the can, added to salads, or spread on toast.
Can I use sardines in cooking?: Yes, they can be used in pasta dishes, soups, and more.

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