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Air fryer sardines Calories
Omega-3-rich, high-protein small oily fish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Air fryer sardines has 208 calories. It contains 0 g of carbs, 24.6 g of protein, 11.5 g of fat and 0 g of fiber. Its 8.9 µg of B12 covers 371% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Air fryer sardines Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0% DV
Protein
24.6g
· 49% DV
Fat
11.5g
· 15% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 49% · Fat 51%
Air fryer sardines nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 208 kcal | |
| Total fat | 11.5 g | 15% |
| Saturated fat | 2.7 g | 14% |
| Trans fat | 0 g | |
| Sodium | 307 mg | 13% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 24.6 g | 49% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Air fryer sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 250 kcal |
| 1 piece (small) | 20 g | 42 kcal |
| 3 piece (medium) | 60 g | 125 kcal |
| 1 serving (small) | 80 g | 166 kcal |
| 100 g | 100 g | 208 kcal |
| 5 piece (large) | 100 g | 208 kcal |
| 1 cup (shredded) | 140 g | 291 kcal |
| 8 piece (extra large) | 160 g | 333 kcal |
| 1 serving (large) | 180 g | 374 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Air fryer sardines
How do you cook air fryer sardines?
Cook air fryer sardines by patting them dry, seasoning with salt and a little oil, then arranging them in a single layer. Air-fry at about 400°F (200°C) for roughly 8–10 minutes, checking early because small sardines cook quickly.
Do you need to gut air fryer sardines before cooking?
Yes, gut air fryer sardines before cooking, or ask your fishmonger to clean them. Pat the fish dry rather than rinsing it, which helps the skin brown and avoids splashing raw-fish water around your kitchen.
Can you eat the bones in air fryer sardines?
Yes, the small bones in air fryer sardines are generally edible once cooked and are often eaten with the fish. If you prefer, pull the backbone away after cooking; take care when serving sardines to young children.
Can you cook frozen sardines in an air fryer?
Yes, you can cook frozen sardines in an air fryer if the fish are separated rather than frozen into a solid block. They need longer than thawed sardines, so check that the flesh is opaque and cooked through before serving.
How do you stop air fryer sardines from sticking to the basket?
To stop air fryer sardines sticking, dry them thoroughly and lightly oil the fish or basket. Lay them in one layer without crowding, and let them cook before trying to turn them; moving them too early can tear the skin.
Should you flip air fryer sardines halfway through cooking?
You can flip air fryer sardines halfway through cooking if you want even browning on both sides. Use a thin spatula or tongs and turn them gently; small sardines may break, so flipping is optional when the air circulates well.
What seasoning works best for air fryer sardines?
Salt, black pepper, lemon, and a little olive oil work well with air fryer sardines without hiding their flavor. You can also add paprika or garlic, but add lemon juice after cooking to keep the fish from getting wet before it browns.
Are air fryer sardines a minimally processed meal?
Yes, air fryer sardines are minimally processed when made from fresh sardines with simple seasoning. Air frying is a cooking method, not a processing step that turns the fish into an ultra-processed product; coatings or elaborate packaged sauces change the recipe.
What should you serve with air fryer sardines?
Serve air fryer sardines with a crisp salad, roasted vegetables, or crusty bread to balance their rich, savory flavor. A squeeze of lemon and a fresh herb sauce also work well, especially when the sardines are served straight from the fryer.
How should you store leftover air fryer sardines?
Refrigerate leftover air fryer sardines in a covered container once they have cooled, and eat them within a few days. Reheat them briefly in the air fryer or enjoy them cold in a salad; prolonged reheating can dry them out.
Air fryer sardines Vitamins & Minerals
Vitamins
B12
8.9µg · 371% DV
B3
5.2mg · 33% DV
Vitamin D
4.8µg · 24% DV
B2
0.23mg · 18% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
Sodium
307mg · 13% DV
Potassium ⭐
397mg · 12% DV
Air fryer sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer sardines
To burn the 208 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air fryer sardines?
Air fryer sardines are fresh sardines, usually cleaned and seasoned simply, then cooked in a countertop air fryer until lightly browned. Sardines have long been a familiar catch around the Mediterranean and other coastal regions; the air fryer is a convenient modern way to cook them with little added oil, rather than a separate regional dish.
The skin turns crisp at the edges while the flesh stays tender and moist. Serve them hot with lemon, salad and bread for an easy lunch or supper, or add them to a mezze-style spread. They are naturally rich in protein and omega-3 fats, with no carbohydrates. For a lighter meal, keep the added oil modest and pair the fish with vegetables or a fresh salad.
How Nutritious Is Air fryer sardines?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air fryer sardines Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air fryer sardines Contain Allergens?
Contains these allergens:
Which Diets Is Air fryer sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Air fryer sardines Fat Profile
SATURATED
2.7g
MONOUNSATURATED
3.6g
POLYUNSATURATED
2.8g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.