Nutritional Information for Sardines
Sardines are a nutrient-dense oily fish, high in protein (17-23g per 100g), rich in omega-3 fatty acids, and an excellent source of calcium when eaten with bones. Canned sardines are NOVA 2 (processed culinary ingredient) as they are preserved in oil, water, or sauce. From a SpikeSaver perspective, sardines in oil or water contain zero carbohydrates and have no blood sugar impact whatsoever. The main thing to watch is sardines in tomato sauce, which can contain added sugar and push carbs up to 1.5-5.7g per 100g.
Nutrition per 100g
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Energy | 220 kcal / 918 kJ | 187 kcal |
| Protein | 23.3g | 19.8g |
| Carbohydrates | 0g | 0g |
| of which sugars | 0g | — |
| Fat | 14.1g | 12g |
| of which saturated | 3.2g | — |
| Fibre | 0g | — |
| Salt | 1.02g | — |
Serving size: 1 can drained (~85g) · Source: Tesco product page, October 2025
Glucose impact
Very Low
Glucose risk
Sardines in oil or water contain zero carbohydrates and will not raise blood sugar at all. Sardines in tomato sauce contain small amounts of carbs (1.1-5.7g per 100g) from the tomato paste and any added sugar, but even these amounts are too low to cause a significant glucose spike. Sardines are one of the safest protein sources for blood sugar management.
Processing level
Canned sardines are a processed product — the fish is cooked and preserved in oil, water, or sauce. Plain sardines in oil or water (just sardines + oil/water + salt) are NOVA 2. Sardines in tomato sauce add concentrated tomato paste, sugar, and sometimes flavourings, which pushes them towards NOVA 3. The Tesco Finest variants with paprika and tomato sauce are NOVA 3 (processed) due to additional seasoning ingredients.
Sardines at Tesco
Source: Tesco product page, October 2025
1 UPF marker
*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.
What to watch for when shopping
Sardines in oil or water are the cleanest options — zero carbs, zero sugar, NOVA 2. Sardines in tomato sauce are the ones to watch: they add 1.5-5.7g carbs per 100g from concentrated tomato paste and sometimes added sugar. The Princes Sardine & Tomato Paste has the highest carbs at 5.6g/100g. For omega-3 content, sardines in olive oil are ideal. Sardines with bones provide significantly more calcium than boneless varieties. Budget tip: Tesco Sardine & Tomato Paste 75G at £0.49 is the cheapest option if you want tomato sauce.
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