Sardines (Canned)
Protein and omega-3 fats with no carbohydrate; the light canning is the only processing.
FatTonic Facts
Sardines (Canned) · per serving 100g drained
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 0 | 0.0 |
| Sugar (g) | 0 | 0.0 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 25 | +17.5 |
| Capped at 100 | raw 109.5 | = 100 |
| Glycemic index | not tested | |
| Carbs (g) | 0 | |
| Fat (g) | 11 |
Score model v1
Nutrients: USDA FoodData Central, record 175139 (Fish, sardine, Atlantic, canned in oil, drained solids with bone), public domain, checked 2 Oct 2026.
Glycemic index: not tested — too little carbohydrate to test (University of Sydney GI FAQ); the score assumes 0.
Per 100 g (USDA record; serving 100 g): carbs 0, sugar 0, fiber 0, protein 24.6, fat 11.5 g.
What this means for fat-burning
Why this score: protein 25 g set it, +17.5 points. Source: USDA FoodData Central, FDC 175139.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Sardines (Canned) scores 100, rated Excellent. It scores higher than 75% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does sardines (canned) spike insulin?
Glycemic load 0 for 100g drained; FatTonic Score 100/100 — it strongly supports fat-burning.
Is sardines (canned) good for fat loss?
Excellent (100/100): sardines (canned) strongly supports fat-burning.
Better in protein
Sardines (Canned) ties for the best in protein on this index.