How many calories in
sardines?
At 208 calories per 100g, sardines delivers 25g of protein and 11g of fat. Macros are balanced relative to other protein sources. A typical 4 oz portion lands around 235 calories.
Common serving sizes.
Calories scale with portion. Here's how a typical sardines serving translates in your tracker:
What 208 calories means.
Protein-dense — 12 g of protein per 100 kcal makes sardines an efficient choice for hitting a protein target while managing calories.
Sardines vs. similar foods.
How sardines stacks up on calories and protein against foods people commonly compare it to:
Skip the lookup. Snap the plate.
Point your iPhone camera at sardines and Spotwell's AI estimates the portion and macros in a few seconds. Check it, adjust anything that looks off, and log it.
Download on theApp StoreQuick answers.
How many calories in sardines?
Sardines has approximately 208 calories per 100g. A typical serving — 3 oz (85g) — comes in at 177 calories.
How much protein is in sardines?
25g of protein per 100g. That puts sardines at roughly 12.0g of protein per 100 calories — a useful lens when comparing to other protein sources.
How do I log sardines accurately?
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in a few seconds. Adjust the value if it looks off.
Is sardines good for weight loss?
It depends on your overall calorie target. Sardines sits in a moderate calorie range. It can fit any goal — weight loss, maintenance, or muscle gain — when portioned to your daily target.