Sardine Nutrition Calculator — Fresh, Canned in Oil, Canned in Water & Grilled

Canned sardines with edible softened bones provide 382mg calcium per 100g — 38% of the daily value in a single 92g can ^[1]. Fresh sardine fillet (bones removed) has approximately 10mg calcium per 100g. This 38-fold difference is the largest calcium gap between processing forms of any single fish.

The canning process softens bones under high heat and pressure, making them fully edible and converting skeletal calcium into a bioavailable form. For calcium-conscious food journaling, the distinction between canned-with-bones and boneless fillet is critical.

Fresh sardine delivers 8.94mcg vitamin B12 per 100g (373% DV), comparable to Atlantic mackerel (8.71mcg) and 2.8x more than Atlantic salmon (3.18mcg) ^[1][3]. A single 92g can provides approximately 8.2mcg B12 (342% DV).

Grilled sardine concentrates B12 to 11.4mcg per 100g due to moisture loss. Combined with 52.7mcg selenium (96% DV) in canned form, sardine delivers exceptional micronutrient density per calorie.

Fresh raw sardine has 135 kcal with 5.2g fat per 100g, while canned-in-oil (drained) jumps to 208 kcal with 11.45g fat ^[1]. Canned in water (drained) lands at 150 kcal with 5.0g fat — much closer to fresh. The 58 kcal difference between oil-packed and water-packed comes from retained oil that draining doesn't fully remove.

For calorie-focused journaling, specify which canned form you consumed. A full 92g can of oil-packed sardines logs at 191 kcal, while water-packed logs at 138 kcal — a 53-calorie difference from packing medium alone.

Sardine provides 1.48g omega-3 per 100g raw, ranking below mackerel (2.67g) and salmon (2.15g) but well above lean fish like tilapia (0.15g) and cod (0.17g) ^[1][4]. Grilled sardine concentrates to 1.89g omega-3 per 100g.

Unlike fresh salmon, canned sardines are shelf-stable and available year-round at consistent quality and price. The omega-3 content survives the canning process largely intact, making canned sardine a practical, affordable omega-3 source for regular journaling.

Canned sardine delivers 2.92mg iron per 100g (16% DV) — 8.6x more than Atlantic salmon (0.34mg) and 4.2x more than cod (0.4mg cooked) ^[1]. Phosphorus reaches 490mg per 100g (70% DV), the highest of any fish in our database.

This mineral density comes from the combination of flesh and edible bones. Fresh sardine has lower but still notable iron at 1.69mg per 100g. A single can provides approximately 2.69mg iron, 451mg phosphorus, and 351mg calcium — meaningful contributions for daily mineral tracking.