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Cornmeal-coated sardines Calories
Source of omega-3, protein and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cornmeal-coated sardines (150 g) has 354 calories. That works out to 236 calories per 100 g. It contains 15.6 g of carbs, 31.2 g of protein, 18.2 g of fat and 1.7 g of fiber. Its 13.4 µg of B12 covers 556% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Cornmeal-coated sardines Nutrition Facts
Selected: 1 serving (medium) · 150 g
354
KCAL / 150G
Carbs
15.6g
· 6% DV
Protein
31.2g
· 62% DV
Fat
18.2g
· 23% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 36% · Fat 46%
Cornmeal-coated sardines nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 3.83 g | 19% |
| Trans fat | 0.06 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 15.6 g | 6% |
| Fiber | 1.7 g | 6% |
| Protein | 31.2 g | 62% |
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 Cornmeal-coated sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 354 kcal |
| 1 ounce (medium) | 28.4 g | 67 kcal |
| 2 piece (small) | 60 g | 142 kcal |
| 3 piece (medium) | 90 g | 212 kcal |
| 100 g | 100 g | 236 kcal |
| 4 piece (large) | 120 g | 283 kcal |
| 1 cup (shredded) | 140 g | 330 kcal |
| 1 serving (large) | 200 g | 472 kcal |
Calculated from 236 calories per 100 g.
Frequently Asked Questions About Cornmeal-coated sardines
How do you make cornmeal-coated sardines?
To make cornmeal-coated sardines, coat cleaned, dried sardines in seasoned cornmeal and fry them in hot oil until crisp and cooked through. Shake off excess cornmeal first so it forms a light coating rather than a thick, pasty crust.
How do you keep cornmeal-coated sardines crispy?
Dry the sardines well and make sure the oil is hot before frying; these are the key steps for crisp cornmeal-coated sardines. Fry in batches without crowding the pan, then drain briefly on a rack or paper towel.
Do you clean sardines before making cornmeal-coated sardines?
Yes, remove the guts and rinse the sardines before making cornmeal-coated sardines, then pat them completely dry. You can ask a fishmonger to clean them; there is no need to remove the skin before coating and cooking.
Can you eat the bones in cornmeal-coated sardines?
The small bones in thoroughly cooked sardines are generally edible, but the backbone is larger and more noticeable. For cornmeal-coated sardines, you can lift the cooked fish apart and remove the backbone if you prefer.
Are cornmeal-coated sardines fried or baked?
Cornmeal-coated sardines are most often pan-fried, which gives the coating its characteristic crisp texture. Baking is also possible: arrange them on an oiled tray and turn once, though the coating may be less crisp than when fried.
What is the difference between cornmeal-coated sardines and fried anchovies?
Cornmeal-coated sardines use sardines, while fried anchovies use smaller anchovies. Both can be coated in cornmeal and fried, but sardines are meatier and usually need more time to cook through.
What should you serve with cornmeal-coated sardines?
Serve cornmeal-coated sardines with lemon and a fresh, sharp side such as green salad, sliced onion, or parsley. These sides balance the rich fried coating without covering up the sardines’ flavor.
Can you use canned sardines for cornmeal-coated sardines?
Fresh sardines are the usual choice for cornmeal-coated sardines because they hold their shape during coating and frying. Canned sardines are already cooked and much softer, so they are likely to break apart in the pan.
How should you store leftover cornmeal-coated sardines?
Refrigerate leftover cornmeal-coated sardines in a covered container and eat them within two days. Reheat them in a hot oven or skillet to restore some crispness; microwaving tends to soften the cornmeal coating.
Are cornmeal-coated sardines healthy?
Cornmeal-coated sardines provide protein, omega-3 fats, and vitamin B12, while frying adds fat to the meal. Baking them with a little oil and serving them with vegetables is an easy way to make the dish lighter.
Cornmeal-coated sardines Vitamins & Minerals
Vitamins
B12
13.35µg · 556% DV
B3
7.65mg · 48% DV
Vitamin D
7.65µg · 38% DV
B6
0.51mg · 30% DV
Minerals
Selenium
72µg · 131% DV
Phosphorus
600mg · 86% DV
Calcium
405mg · 41% DV
Copper
0.29mg · 32% DV
Potassium ⭐
578mg · 17% DV
Sodium
315mg · 14% DV
Cornmeal-coated sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal-coated sardines
To burn the 354 calories in 1 serving (medium) (150 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 Cornmeal-coated sardines?
Cornmeal-coated sardines are a Turkish-style preparation in which cleaned sardines are lightly dredged in cornmeal and usually pan-fried. The coating turns crisp and golden while the fish stays tender. Common in Turkey’s coastal cooking, they are served hot with lemon and often accompanied by salad, greens or bread; they work just as well as a simple main as they do in a shared spread.
Sardines provide protein, omega-3 fats and vitamin B12, while frying adds extra fat. For a lighter plate, use a little oil or bake them instead. A fresh salad and plenty of lemon balance the crisp coating and savoury fish.
How Nutritious Is Cornmeal-coated 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 Cornmeal-coated 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 Cornmeal-coated sardines Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal-coated sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cornmeal-coated sardines Fat Profile
SATURATED
3.83g
MONOUNSATURATED
6.23g
POLYUNSATURATED
4.88g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.