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Breaded fried sardines Calories
High in protein, omega-3, and B12; breading and frying raise calories and sodium.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Breaded fried sardines (120 g) has 294 calories. That works out to 245 calories per 100 g. It contains 12.7 g of carbs, 25 g of protein, 16.1 g of fat and 1 g of fiber. Its 10.3 µg of B12 covers 430% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Breaded fried sardines Nutrition Facts
Selected: 1 serving (medium) · 120 g
294
KCAL / 120G
Carbs
12.7g
· 5% DV
Protein
25g
· 50% DV
Fat
16.1g
· 21% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 34% · Fat 49%
Breaded fried sardines nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 16.1 g | 21% |
| Saturated fat | 3.36 g | 17% |
| Trans fat | 0.12 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 12.7 g | 5% |
| Fiber | 1 g | 4% |
| Protein | 25 g | 50% |
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 Breaded fried sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 294 kcal |
| 1 piece (small) | 35 g | 86 kcal |
| 2 piece (medium) | 70 g | 172 kcal |
| 3 ounce (medium) | 85 g | 208 kcal |
| 100 g | 100 g | 245 kcal |
| 4 piece (large) | 140 g | 343 kcal |
| 1 cup (shredded) | 150 g | 368 kcal |
| 1 serving (large) | 180 g | 441 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Breaded fried sardines
How do you make breaded fried sardines?
Breaded fried sardines are made by coating cleaned, dried sardines in flour, beaten egg, and breadcrumbs, then frying them until crisp and cooked through. Pat the fish dry before breading so the coating sticks, and fry in batches rather than crowding the pan.
Can you eat the bones in breaded fried sardines?
Yes, the small bones in breaded fried sardines are often edible when thoroughly cooked until crisp. If the sardines are large or the backbone feels firm, remove it before serving. Check carefully for children, since small bones can still be a choking hazard.
How do you keep the coating from falling off breaded fried sardines?
Dry the sardines thoroughly before coating them, and press the breadcrumbs gently onto each fish. Let the coated sardines rest briefly before frying, then lower them carefully into hot oil and avoid turning them until the crust has begun to set.
Can you bake breaded fried sardines instead of frying them?
Yes, breaded sardines can be baked or cooked in an air fryer instead of deep-fried. Lightly brush or spray the coating with oil, arrange the fish with space between them, and cook until the crust is golden and the fish is cooked through.
Do breaded fried sardines need to be gutted before cooking?
Yes, breaded fried sardines are usually cleaned and gutted before cooking, especially when they are not very small. Ask the fishmonger to clean them, or remove the innards yourself, then rinse briefly if needed and dry the fish thoroughly before breading.
What should you serve with breaded fried sardines?
Serve breaded fried sardines with lemon wedges, a fresh salad, or simple vegetables. The bright acidity of lemon complements the rich, crisp coating; parsley, sliced onion, and a light yogurt or herb sauce also work well.
How are breaded fried sardines different from sardines fried in cornmeal?
Breaded fried sardines are coated in breadcrumbs, often after dipping the fish in egg, while cornmeal-fried sardines have a grainier, lighter coating made with cornmeal. The exact method varies by region, but the breadcrumb coating is typically more substantial.
How do you reheat breaded fried sardines and keep them crispy?
Reheat breaded fried sardines in an oven or air fryer to help crisp the coating again. Arrange them in a single layer and heat until hot throughout; a microwave is quicker but tends to make the breading soft.
Can you freeze breaded fried sardines?
Yes, you can freeze cooked breaded fried sardines in an airtight freezer-safe container, though the coating may lose some crispness after thawing. Reheat them from thawed in an oven or air fryer. For the best texture, freeze the cleaned, uncooked fish and bread it later.
Are breaded fried sardines a good source of omega-3?
Yes, sardines naturally provide omega-3 fats, along with protein and vitamin B12. Breading and frying add extra fat and sodium, so baking or air-frying the sardines can be a useful option when you want a less oily preparation.
Breaded fried sardines Vitamins & Minerals
Vitamins
B12
10.32µg · 430% DV
B3
5.76mg · 36% DV
Vitamin D
5.76µg · 29% DV
B2
0.26mg · 20% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
348mg · 50% DV
Calcium
312mg · 31% DV
Iodine
41µg · 27% DV
Sodium
432mg · 19% DV
Potassium ⭐
432mg · 13% DV
Breaded fried sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Breaded fried sardines
To burn the 294 calories in 1 serving (medium) (120 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 Breaded fried sardines?
Breaded fried sardines are sardines coated in crumbs or flour and fried until crisp, a familiar preparation in Mediterranean coastal cooking. The coating gives way to tender, rich-tasting fish with a savoury, slightly briny flavour. They are often served hot with lemon and a simple salad, either as a main dish with bread or as part of a shared spread. They also work well as a casual meal in places where tinned sardines are more familiar than fresh ones. Sardines provide protein, omega-3 fats and vitamin B12; the breading and frying add energy and can make the dish heavier. For a lighter plate, bake them with a little oil and serve with plenty of greens.
How Nutritious Is Breaded fried sardines?
Nutrient density
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 Breaded fried sardines Processed?
NOVA 3
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 Breaded fried sardines Contain Allergens?
Contains these allergens:
Which Diets Is Breaded fried sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Breaded fried sardines Fat Profile
SATURATED
3.36g
MONOUNSATURATED
5.52g
POLYUNSATURATED
5.16g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.