Fish oil, sardine
Whole food · Fats and Oils
Sardine oil is a rich, golden-yellow liquid fat rendered from the flesh of oily sardines, prized for its potent, concentrated marine flavor and smooth, viscous texture. It is a pure fat source, providing a dense 902 kcal per 100g, and is exceptionally high in heart-healthy omega-3 fatty acids like EPA and DHA. This oil is less common in home kitchens than other fish oils but is a valued ingredient in specialized culinary and supplement contexts.
Calorie split: 0% protein · 0% carbs · 100% fat
↓ Full nutrition💚 Why it's loved
People value sardine oil for its powerful nutritional profile, particularly as a direct source of marine omega-3s. In culinary traditions, it's used to impart a deep, savory umami essence to dishes, especially in Mediterranean and Asian cuisines where fish-based sauces are staples.
⚠️ Watch-outs & how to enjoy it better
Its strong, fishy aroma and flavor can be overpowering and is not suitable for all palates or dishes. Individuals on blood-thinning medications should consult a doctor due to omega-3s' mild anticoagulant effects. To mitigate the strong taste, use it sparingly as a finishing oil or blend it with neutral oils, and always store it refrigerated to prevent oxidation.
Key benefits
- Exceptionally high in omega-3 fatty acids EPA and DHA
- Concentrated source of fat-soluble vitamins A and D
- Supports cardiovascular and brain health
- Provides anti-inflammatory benefits
- Traditional supplement for overall wellness
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ancient Romans used a fermented fish oil called 'garum' as a universal condiment, and sardine oil would have been a prized component of similar preparations.
Full nutrition (USDA data · scales with serving)
| Water | 0.00 g |
| Energy | 902 kcal |
| Energy | 3774 kj |
| Protein | 0.00 g |
| Total lipid (fat) | 100 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 0.00 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 0.00 mg |
| Phosphorus, P | 0.00 mg |
| Potassium, K | 0.00 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 0.00 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Selenium, Se | 0.00 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.00 mg |
| Riboflavin | 0.00 mg |
| Niacin | 0.00 mg |
| Pantothenic acid | 0.00 mg |
| Vitamin B-6 | 0.00 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Vitamin D (D2 + D3), International Units | 332 iu |
| Vitamin D (D2 + D3) | 8.3 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 29.9 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 6.5 g |
| SFA 16:0 | 16.6 g |
| SFA 18:0 | 3.9 g |
| Fatty acids, total monounsaturated | 33.8 g |
| MUFA 16:1 | 7.5 g |
| MUFA 18:1 | 14.8 g |
| MUFA 20:1 | 6.0 g |
| MUFA 22:1 | 5.6 g |
| Fatty acids, total polyunsaturated | 31.9 g |
| PUFA 18:2 | 2.0 g |
| PUFA 18:3 | 1.3 g |
| PUFA 18:4 | 3.0 g |
| PUFA 20:4 | 1.8 g |
| PUFA 20:5 n-3 (EPA) | 10.1 g |
| PUFA 22:5 n-3 (DPA) | 2.0 g |
| PUFA 22:6 n-3 (DHA) | 10.7 g |
| Cholesterol | 710 mg |
Amino acid profile (per 100g)
Estimated from Fish, tuna, white, canned in oil, without salt, drained solids — USDA does not publish this profile for Fish oil.
| Tryptophan | 0.30 g |
| Threonine | 1.2 g |
| Isoleucine | 1.2 g |
| Leucine | 2.2 g |
| Lysine | 2.4 g |
| Methionine | 0.79 g |
| Cystine | 0.28 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.90 g |
| Valine | 1.4 g |
| Arginine | 1.6 g |
| Histidine | 0.78 g |
| Alanine | 1.6 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.0 g |
| Glycine | 1.3 g |
| Proline | 0.94 g |
| Serine | 1.1 g |
FAQ
Is sardine oil the same as cod liver oil?
No. While both are fish oils rich in omega-3s, sardine oil is rendered from sardines and is typically higher in EPA and DHA. Cod liver oil is from cod liver and is notably higher in vitamins A and D, which can lead to toxicity if over-consumed.
Can I use sardine oil for cooking?
It's not ideal for high-heat cooking like frying due to its low smoke point and strong flavor. It's best used as a finishing oil, in dressings, or mixed into sauces and marinades where its flavor can be integrated.
How should I store sardine oil?
Due to its high unsaturated fat content, it is prone to oxidation. Store it in a dark, airtight container in the refrigerator to slow rancidity and preserve its nutritional quality.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 9.02 kcal/g · 0% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.