Portuguese Sardines in Spicy Tomato Sauce
Quick answer
A medium portion of Portuguese Sardines in Spicy Tomato Sauce (120 g) contains 234 kcal, with 2.4 g of net carbohydrates and 25.2 g of protein.
- Carbs3 g5.2%
- Protein25.2 g43.5%
- Fat13.2 g51.3%
- Fibre0.6 g
Percentages of total energy (calories)
An icon of fine Portuguese canning: flavourful silver Atlantic sardines cooked in the can in a rich Mediterranean tomato sauce with a touch of chilli and virgin olive oil. It combines the high protein and omega-3s of sardines with the powerful antioxidant lycopene from cooked tomatoes, making it a complete, quick meal of exceptional nutritional value.
💡 Smart Nutritional Guidance
Consumption advice
Serve it on a slice of toasted wholegrain bread or with a colourful quinoa salad for a quick lunch that supports energy and focus.
Best preparation methods
Don’t throw away the tomato sauce in the can; it contains some of the sardine fat and omega-3s released during cooking, as well as antioxidants.
Important Nutritional Note
The very small amount of carbohydrate (2.4 g per portion) comes from the tomatoes, and its effect on blood glucose readings is minimal.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (120 g) |
|---|---|---|
| Calories | 195 kcal | 234 kcal |
| Protein | 21 g | 25.2 g |
| Carbohydrate | 2.5 g | 3 g |
| Available carbohydrate | 2 g | 2.4 g |
| Fat | 11 g | 13.2 g |
| Dietary fibre | 0.5 g | 0.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 10.8 g of protein per 100 kcal, ranking 44 of 70 in Meat, fish & eggs (highest first).
Related foods from the same family:
Frequently asked questions
Do canned sardines in sauce provide calcium?
Yes: the bones are very soft and easy to eat, and they are one of the best sources of well-absorbed calcium.
Does the chilli in the sauce boost fat burning?
Capsaicin may give a feeling of warmth and a slight, temporary boost to metabolism, but its effect on weight is limited.
Why are sardines safer than tuna when it comes to mercury?
Because they sit low in the marine food chain and live short lives, so they accumulate very little mercury.
Read also
References & Scientific Sources
- The glycemic index does not apply because this food has less than 5 g of available carbohydrate per 100 g, and a GI test requires 25 to 50 g of available carbohydrate, per: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.