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Cornmeal fried sardine Calories
Rich in omega-3, crispy coating, high protein
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Cornmeal fried sardine (120 g) has 276 calories. That works out to 230 calories per 100 g. It contains 9.6 g of carbs, 21.6 g of protein, 16.8 g of fat and 0.8 g of fiber. Its 10.4 µg of B12 covers 435% of the Daily Value. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Cornmeal fried sardine Nutrition Facts
Selected: 4 piece (medium) · 120 g
276
KCAL / 120G
Carbs
9.6g
· 3% DV
Protein
21.6g
· 43% DV
Fat
16.8g
· 22% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 14% · Protein 31% · Fat 55%
Cornmeal fried sardine nutrition facts table · 4 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 276 kcal | |
| Total fat | 16.8 g | 22% |
| Saturated fat | 3.84 g | 19% |
| Trans fat | 0.04 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 0.8 g | 3% |
| Protein | 21.6 g | 43% |
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 4 Pieces of Cornmeal fried sardine?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 120 g | 276 kcal |
| 1 piece (small) | 30 g | 69 kcal |
| 2 piece (small) | 60 g | 138 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (medium) | 150 g | 345 kcal |
| 6 piece (large) | 180 g | 414 kcal |
| 1 serving (large) | 200 g | 460 kcal |
| 8 piece (jumbo) | 240 g | 552 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Cornmeal fried sardine
How do you make cornmeal-fried sardines crispy?
To make cornmeal-fried sardines crispy, pat the cleaned fish completely dry, coat them in cornmeal, and fry them in hot oil without crowding the pan. Turn them only after the first side has browned; moving them too soon can loosen the coating.
Do you eat the bones in cornmeal-fried sardines?
The small bones in well-fried cornmeal-fried sardines are often crisp enough to eat. The backbone may remain firm, especially in larger fish, so remove it if you prefer; check carefully for bones when serving sardines to children.
What do you serve with cornmeal-fried sardines?
Cornmeal-fried sardines pair well with lemon, a crisp salad, and sliced onion. Parsley, pickles, or crusty bread also work well, while a fresh, acidic side helps balance the richness of the fried fish.
Why does the cornmeal coating fall off fried sardines?
The coating on cornmeal-fried sardines often falls off when the fish is damp, the oil is not hot enough, or the fish is moved before the crust sets. Dry the sardines thoroughly and leave them undisturbed until the underside is browned.
Should you gut sardines before making cornmeal-fried sardines?
Yes, gut sardines before making cornmeal-fried sardines, then rinse them briefly and dry them very well. You can leave the heads and bones on or remove them, depending on preference; excess moisture makes the cornmeal coating less crisp.
Can you make cornmeal-fried sardines in an air fryer?
Yes, you can make cornmeal-fried sardines in an air fryer, although the crust may be less evenly browned than when pan-fried. Arrange the coated fish in a single layer, lightly oil the surface, and turn them once as they cook.
What kind of cornmeal works best for cornmeal-fried sardines?
Fine or medium-ground cornmeal works best for cornmeal-fried sardines because it coats the fish evenly and forms a crisp crust. Very coarse meal can fall off more easily and may leave the coating gritty.
Can you use frozen sardines for cornmeal-fried sardines?
Yes, frozen sardines work for cornmeal-fried sardines once thawed in the refrigerator. Drain away any thawing liquid and pat the fish thoroughly dry before coating; wet sardines can make the cornmeal clump and the crust turn soft.
How should you store and reheat leftover cornmeal-fried sardines?
Keep leftover cornmeal-fried sardines in a covered container in the refrigerator and eat them promptly. Reheat them in an oven or air fryer to bring back some crispness; a microwave is convenient but makes the coating soft.
Are cornmeal-fried sardines healthy to eat?
Cornmeal-fried sardines provide sardine protein and omega-3 fats, but frying adds fat and makes the dish richer than plain cooked sardines. For a lighter meal, use only enough oil to fry them and pair them with vegetables rather than another fried side.
Cornmeal fried sardine Vitamins & Minerals
Vitamins
B12
10.44µg · 435% DV
B3
6.24mg · 39% DV
Vitamin D
5.76µg · 29% DV
B6
0.38mg · 22% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Calcium
384mg · 38% DV
Iodine
42µg · 28% DV
Sodium
408mg · 18% DV
Potassium ⭐
408mg · 12% DV
Cornmeal fried sardine Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cornmeal fried sardine
To burn the 276 calories in 4 piece (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 Cornmeal fried sardine?
Cornmeal fried sardine is made by coating sardines in cornmeal and frying them until crisp. It is a simple coastal-style fish dish, with a crunchy, lightly grainy crust around tender, rich-tasting fish. The sardines’ savoury flavour pairs naturally with a squeeze of lemon.
Serve it hot with salad, sliced onion or greens, and bread; in Turkey, it is a familiar home-style meal rather than a formal dish. It also works well as part of a shared seafood spread. Sardines offer protein and omega-3 fats, while the coating and frying make the dish more substantial. For a lighter plate, use a modest amount of oil and drain the fish briefly before serving.
How Nutritious Is Cornmeal fried sardine?
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 fried sardine 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 Cornmeal fried sardine Contain Allergens?
Contains these allergens:
Which Diets Is Cornmeal fried sardine 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
Cornmeal fried sardine Fat Profile
SATURATED
3.84g
MONOUNSATURATED
6.12g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.