Group · Fish
Sardines in tomato sauce (tinned)
Tinned sardines in tomato sauce are a store-cupboard classic, practical and tasty. These small oily fish from the herring family are prepared in a light tomato sauce, which flavours the flesh while staying modest in calories. They are easy to find in supermarkets, ready to eat, and ideal for a quick meal or a nourishing snack. With around 194 kcal per 100 g and nearly 20.2 g of protein, they offer excellent nutritional value for money. Rich in complete protein and omega-3 fatty acids, they have a firm place in a balanced diet, whether you want to vary your sources of fish or put together simple, filling meals.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 194 kcal |
| Kilojoules | 811 kJ |
| Protein | 20,2 g |
| Carbohydrate | 1,9 g |
| Fat | 11,6 g |
| Fibre | 1 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- EPA1,53 g612 %
- DHA1,24 g496 %
- Vitamin B129,88 µg395 %
- Vitamin D12,5 µg250 %
- Total omega-33 g120 %
- Selenium37,7 µg69 %
- Phosphorus352 mg50 %
- Calcium378 mg47 %
See the other 15 nutrients
- Vitamin B37,38 mg46 %
- Iodine45,1 µg30 %
- Vitamin E2,6 mg22 %
- Copper0,2 mg20 %
- Potassium393 mg20 %
- Iron2,6 mg19 %
- Zinc1,8 mg18 %
- Vitamin B60,25 mg18 %
- Vitamin B20,23 mg16 %
- Manganese0,24 mg12 %
- Omega-3 ALA0,23 g12 %
- Omega-6 LA1,12 g11 %
- Vitamin B50,6 mg10 %
- Magnesium32,5 mg9 %
- Vitamin B914,5 µg7 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
In terms of nutritional values, sardines in tomato sauce have an appealing profile: around 194 kcal per 100 g, nearly 20.2 g of protein, barely 1.83 g of carbohydrates and about 11.6 g of fat, including a worthwhile share of omega-3. A standard drained tin generally makes a comfortable portion. Like any oily fish, their calorie density is moderate, which makes them a filling option without excess.
How should you eat them? You can enjoy them as they are on a slice of wholemeal bread, flake them into a green salad, add them to pasta or mash them into a spread with a squeeze of lemon and fresh herbs. The tomato sauce adds flavour, but watch the salt content, which varies between brands: rinse them lightly if you want to reduce the sodium.
- Smart pairings: crunchy vegetables, pulses, wholegrain cereals for a complete, balanced meal.
- Storage: an unopened tin keeps for a long time; once opened, transfer the contents to a container and eat within 48 hours in the fridge.
- Practical advantage: no cooking needed, perfect for batch cooking or quick lunches.
For active people, these sardines are a source of complete protein that is easy to work into a snack or to eat after exercise, useful for muscle recovery. Their omega-3 content complements a performance-oriented diet well. If you are looking for other protein ideas, take a look at our protein snack ideas and our guidelines on fitness nutrition.
If you are watching your weight, bear in mind that the oil and sauce can add calories: choose low-salt versions and build your plate around plenty of vegetables. To ring the changes, explore other fish in the fish family, such as tinned sardines in oil or mackerel, which are also rich in omega-3.
In short, sardines in tomato sauce combine benefits, convenience and a good protein-to-calorie ratio. Eaten regularly as part of a varied diet, they are a simple, accessible ally for your everyday meals.