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Floured pan-fried sardines Calories
Rich in omega-3s and provides calcium when eaten with bones
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Floured pan-fried sardines (120 g) has 282 calories. That works out to 235 calories per 100 g. It contains 9 g of carbs, 28.8 g of protein, 14.4 g of fat and 0.4 g of fiber. Its 10.2 µg of B12 covers 425% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Floured pan-fried sardines Nutrition Facts
Selected: 1 serving (medium) · 120 g
282
KCAL / 120G
Carbs
9g
· 3% DV
Protein
28.8g
· 58% DV
Fat
14.4g
· 18% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 13% · Protein 41% · Fat 46%
Floured pan-fried sardines nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 282 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 3.24 g | 16% |
| Trans fat | 0.06 g | |
| Sodium | 114 mg | 5% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0.4 g | 1% |
| Protein | 28.8 g | 58% |
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 Floured pan-fried sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 282 kcal |
| 1 ounce (small) | 28 g | 66 kcal |
| 1 piece (small) | 35 g | 82 kcal |
| 2 piece (medium) | 70 g | 165 kcal |
| 100 g | 100 g | 235 kcal |
| 3 piece (large) | 105 g | 247 kcal |
| 4 piece (extra large) | 140 g | 329 kcal |
| 1 cup (whole) | 150 g | 353 kcal |
| 1 serving (large) | 180 g | 423 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Floured pan-fried sardines
How do you make floured pan-fried sardines?
To make floured pan-fried sardines, clean and dry the fish, coat them lightly in flour, then fry in a preheated pan with a little oil. Cook in a single layer and turn gently once the first side is browned.
Can you eat the bones in floured pan-fried sardines?
Yes, the small bones in floured pan-fried sardines are often soft enough to eat, and eating the bones provides calcium. Remove any large or firm bones, and take care when eating whole fish, especially when serving children.
What flour is best for floured pan-fried sardines?
Plain wheat flour gives floured pan-fried sardines a light, thin coating, while cornmeal makes the crust more textured and crisp. Either works; shake off excess flour before frying so it does not burn or make the coating heavy.
How do you keep floured pan-fried sardines from sticking to the pan?
For floured pan-fried sardines that release cleanly, dry the fish well and heat the pan before adding them. Leave space between the fish, and wait until the coating has browned before turning; moving them too soon can tear the crust.
What should you serve with floured pan-fried sardines?
Serve floured pan-fried sardines with lemon and a fresh salad, such as tomato, cucumber, or leafy greens. Crusty bread or boiled potatoes also work well, while acidic sides balance the rich, crisp coating.
Are floured pan-fried sardines made with fresh or canned sardines?
Floured pan-fried sardines are normally made with fresh or thawed whole sardines, not canned ones. Canned sardines are already cooked and too delicate for this coating-and-frying method; drain and use them in salads, sandwiches, or pasta instead.
How do you keep floured pan-fried sardines crispy?
Keep floured pan-fried sardines crisp by drying the fish thoroughly, using only a thin flour coating, and avoiding overcrowding the pan. Set cooked fish on a wire rack rather than stacking it, since trapped steam softens the crust.
Can you eat the skin of floured pan-fried sardines?
Yes, the skin of floured pan-fried sardines is edible and becomes pleasantly crisp when cooked properly. Scale and clean the fish before coating if needed; the skin helps hold the flesh together during frying.
How long do floured pan-fried sardines keep in the refrigerator?
Floured pan-fried sardines keep for about 1–2 days in a covered container in the refrigerator. Refrigerate them promptly after the meal, and discard them if they develop an off smell or an unusual texture.
Can you freeze floured pan-fried sardines?
Yes, you can freeze floured pan-fried sardines, although thawing usually softens their coating. Cool them promptly, pack airtight, and thaw in the refrigerator; reheat in an oven or pan to improve the texture rather than using a microwave.
Floured pan-fried sardines Vitamins & Minerals
Vitamins
B12
10.2µg · 425% DV
B3
6.96mg · 44% DV
B6
0.54mg · 32% DV
Vitamin D
5.76µg · 29% DV
Minerals
Selenium
53µg · 96% DV
Phosphorus
360mg · 51% DV
Calcium
384mg · 38% DV
Iodine
41µg · 27% DV
Potassium ⭐
468mg · 14% DV
Sodium
114mg · 5% DV
Floured pan-fried sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Floured pan-fried sardines
To burn the 282 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 Floured pan-fried sardines?
Floured pan-fried sardines are whole sardines lightly coated in flour and cooked in a pan, a familiar preparation around the Mediterranean, including Turkey. The fish develops a delicate crisp crust while staying tender inside, with its savoury flavour at the centre. Serve them hot with lemon, salad and bread for a simple main, or share them with greens as part of a larger meal.
They provide plenty of protein and omega-3 fats; eating the softened bones also contributes calcium. For a less oily finish, use only a thin dusting of flour, shake off the excess and let the cooked fish drain briefly before serving.
How Nutritious Is Floured pan-fried 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 Floured pan-fried 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 Floured pan-fried sardines Contain Allergens?
Contains these allergens:
Which Diets Is Floured pan-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
Floured pan-fried sardines Fat Profile
SATURATED
3.24g
MONOUNSATURATED
4.92g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 0.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.