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Fish sandwich (sardine) Calories
Traditional fish sandwich with sardines, rich in omega-3, protein, and vitamin B12.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish sandwich (sardine) (180 g) has 369 calories. That works out to 205 calories per 100 g. It contains 39.6 g of carbs, 26.1 g of protein, 11.7 g of fat and 3.2 g of fiber. Its 12.1 µg of B12 covers 503% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Fish sandwich (sardine) Nutrition Facts
Selected: 1 piece (medium) · 180 g
369
KCAL / 180G
Carbs
39.6g
· 14% DV
Protein
26.1g
· 52% DV
Fat
11.7g
· 15% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 28% · Fat 29%
Fish sandwich (sardine) nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 369 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.88 g | 14% |
| Trans fat | 0 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 3.2 g | 11% |
| Protein | 26.1 g | 52% |
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 Medium Fish sandwich (sardine)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 369 kcal |
| 1 piece (mini) | 90 g | 185 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (small) | 120 g | 246 kcal |
| 1 serving (medium) | 180 g | 369 kcal |
| 1 piece (jumbo) | 220 g | 451 kcal |
| 1 piece (large) | 250 g | 513 kcal |
| 1 serving (large) | 250 g | 513 kcal |
| 1 piece (extra large) | 350 g | 718 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Fish sandwich (sardine)
What is a sardine fish sandwich?
A sardine fish sandwich is cooked sardines served in bread, often with lemon and fresh toppings. It is a sardine-based take on the fish sandwich; the familiar Istanbul-style balık ekmek is more commonly made with mackerel.
How do you make a sardine fish sandwich?
Cook cleaned sardines in a hot pan or on a grill, then place them in bread with lemon and toppings such as onion or parsley. Check carefully for bones before assembling, and toast the bread lightly if you want it to hold up better.
Do sardine fish sandwiches have bones?
They can: sardines have small bones, including a central backbone. Remove the backbone and any noticeable bones after cooking, and check each portion before serving, especially to children. Cooking may soften tiny bones, but that does not make them suitable for everyone to eat.
Which sardines are best for a sardine fish sandwich: fresh or canned?
Fresh sardines are a good choice when you want a grilled or pan-cooked sandwich. Canned sardines make a convenient no-cook version; drain them first and taste before adding salt, since canned fish may already be salty.
What bread is best for a sardine fish sandwich?
A sturdy roll or crusty loaf works well for a sardine fish sandwich because it can hold the fish and toppings without falling apart. Lightly toasting the cut sides helps keep the bread from becoming soggy.
What goes well with a sardine fish sandwich?
Lemon, sliced onion, and parsley are classic companions for a sardine fish sandwich. A crisp salad or pickles add freshness and crunch. Keep sauces light so they complement rather than overpower the sardines.
Is a sardine fish sandwich good for you?
It can be a nourishing meal: sardines provide protein, omega-3 fats, and vitamin B12. The finished sandwich also includes bread and any sauces or salty toppings, so those additions affect its overall nutritional quality.
Can you use canned sardines in a sardine fish sandwich without cooking them?
Yes, canned sardines are already cooked and can go straight into a sandwich. Drain them if they are packed in oil or sauce, then add lemon and fresh toppings. Handle and refrigerate any unused fish according to the can’s storage directions.
How should you store leftover sardine fish sandwiches?
Refrigerate leftover sardine fish sandwiches in a covered container rather than leaving them at room temperature. The bread may turn soggy, so for the best texture store the cooked sardines separately from the bread and assemble another sandwich when ready to eat.
Can you freeze a sardine fish sandwich?
Freezing a fully assembled sardine fish sandwich is not ideal because the bread can become wet and crumbly after thawing. If you need to freeze it, freeze the cooked sardines separately and use fresh bread after thawing.
Fish sandwich (sardine) Vitamins & Minerals
Vitamins
B12
12.06µg · 503% DV
B3
5.58mg · 35% DV
B2
0.34mg · 26% DV
Vitamin D
4.86µg · 24% DV
Minerals
Selenium
61µg · 111% DV
Phosphorus
306mg · 44% DV
Sodium
702mg · 31% DV
Iodine
45µg · 30% DV
Potassium ⭐
378mg · 11% DV
Fish sandwich (sardine) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish sandwich (sardine)
To burn the 369 calories in 1 piece (medium) (180 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 Fish sandwich (sardine)?
A fish sandwich (sardine) puts cooked sardines in bread, often with onion, leafy greens and lemon. It draws on Turkey’s coastal street-food tradition: Istanbul’s famous balık ekmek is more often made with mackerel, while sardines make a distinct, locally familiar version.
The fish has a pronounced, slightly rich flavour that works well with crisp salad and a squeeze of lemon. It is an easy lunch or seaside street meal, and can be served with water or ayran. Sardines bring protein and omega-3 fats, making the sandwich satisfying; add extra greens or choose a smaller roll for a lighter meal.
How Nutritious Is Fish sandwich (sardine)?
Nutrient density
Medium
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 Fish sandwich (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 Fish sandwich (sardine) Contain Allergens?
Contains these allergens:
Which Diets Is Fish sandwich (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
Fish sandwich (sardine) Fat Profile
SATURATED
2.88g
MONOUNSATURATED
3.96g
POLYUNSATURATED
3.06g
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.