Cooking and smoking strip 15–25% of the weight. Water first (Sobral et al., Compr Rev Food Sci Food Saf 2021). Per 100 g: 208 kcal, 24.6 g protein, 11.4 g fat. Canned sardines and anchovies are some of the most shelf-stable fatty-fish sources.
How should I track Sardine, Atlantic, canned in oil, drained solids with bone?
Sardine, Atlantic, canned in oil, drained solids with bone is high in calcium. For the most accurate tracking of Sardine, Atlantic, canned in oil, drained solids with bone, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.