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Fried Sardines (Cornmeal) Calories
Omega-3 source, protein, fried, cornmeal crust
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fried Sardines (Cornmeal) (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 4.9 g of carbs, 11.1 g of protein, 7.6 g of fat and 0.5 g of fiber. Its 5.3 µg of B12 covers 223% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Fried Sardines (Cornmeal) Nutrition Facts
Selected: 1 piece (medium) · 60 g
132
KCAL / 60G
Carbs
4.9g
· 2% DV
Protein
11.1g
· 22% DV
Fat
7.6g
· 10% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 34% · Fat 51%
Fried Sardines (Cornmeal) nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.62 g | 8% |
| Trans fat | 0.02 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 4.9 g | 2% |
| Fiber | 0.5 g | 2% |
| Protein | 11.1 g | 22% |
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 Fried Sardines (Cornmeal)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 132 kcal |
| 1 piece (small) | 40 g | 88 kcal |
| 1 piece (large) | 90 g | 198 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (jumbo) | 120 g | 264 kcal |
| 3 piece (medium) | 180 g | 396 kcal |
| 1 serving (large) | 180 g | 396 kcal |
| 1 serving (extra large) | 240 g | 528 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Fried Sardines (Cornmeal)
How do you make fried sardines with cornmeal?
Fried sardines with cornmeal are made by coating cleaned, thoroughly dried sardines in cornmeal and frying them in a hot pan. Arrange them in a single layer and cook until crisp and golden outside and opaque inside; serve with lemon.
Do you remove the bones from fried sardines with cornmeal?
You can remove the backbone before making fried sardines with cornmeal, but some cooks leave the small bones in. Sardine bones soften during cooking, though you should still check each fish—especially before serving it to a child.
Can you use frozen sardines for fried sardines with cornmeal?
Yes, frozen sardines work for fried sardines with cornmeal. Thaw them in the refrigerator, drain away any liquid, and pat them completely dry before coating. Frying sardines while they are icy or wet makes the crust less crisp and can cause oil to splatter.
How do you keep fried sardines with cornmeal from sticking to the pan?
To keep fried sardines with cornmeal from sticking, preheat the pan and oil, dry the fish well, and leave space between pieces. Let the underside brown before turning; moving the sardines too soon can tear the coating.
What kind of cornmeal is best for fried sardines with cornmeal?
Fine or medium-ground cornmeal works well for fried sardines with cornmeal. Coat the fish shortly before frying and shake off excess meal; a thick, damp coating can turn pasty instead of crisp.
How do you clean sardines for fried sardines with cornmeal?
For fried sardines with cornmeal, remove the head and entrails, then rinse the fish briefly only if needed. Pat them thoroughly dry before coating. Dry fish helps the cornmeal adhere and reduces splattering when the sardines hit the hot oil.
What should you serve with fried sardines with cornmeal?
Fried sardines with cornmeal pair well with lemon, sliced onion, and a crisp green salad. These fresh, tangy sides balance the fried coating; bread or roasted vegetables can make the meal more substantial.
Can you bake fried sardines with cornmeal instead of pan-frying them?
Yes, you can bake sardines coated in cornmeal on a lightly oiled baking sheet. Arrange them in one layer, brush or spray the coating with a little oil, and turn once as they cook. The crust will usually be less crisp than pan-fried sardines.
How do you reheat fried sardines with cornmeal and keep them crispy?
Reheat fried sardines with cornmeal in a skillet or oven rather than a microwave. Use moderate heat and turn them once, stopping when they are hot throughout; the microwave tends to soften the cornmeal crust.
How long do fried sardines with cornmeal keep in the refrigerator?
Fried sardines with cornmeal can be kept refrigerated in a covered container and are best eaten within a few days. Refrigerate leftovers promptly rather than leaving them at room temperature, and reheat only the portion you plan to eat.
Fried Sardines (Cornmeal) Vitamins & Minerals
Vitamins
B12
5.34µg · 223% DV
Vitamin D
2.7µg · 14% DV
B3
1.86mg · 12% DV
B2
0.13mg · 10% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
126mg · 18% DV
Iodine
19µg · 13% DV
Calcium
126mg · 13% DV
Sodium
192mg · 8% DV
Potassium ⭐
204mg · 6% DV
Fried Sardines (Cornmeal) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fried Sardines (Cornmeal)
To burn the 132 calories in 1 piece (medium) (60 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 Fried Sardines (Cornmeal)?
Fried sardines (cornmeal) are made by coating cleaned sardines in cornmeal and pan-frying them, a familiar preparation in Turkey’s coastal cooking. The fish has a savoury, distinctly briny flavour, while the thin coating turns crisp against its tender flesh.
They are usually served hot, often with lemon and a fresh salad or greens. In Turkey, they can anchor a simple fish meal with bread; elsewhere, they fit easily into a Mediterranean-style lunch or supper. Sardines provide protein and omega-3 fats, though frying makes this a richer choice: a 100 g portion has 18.5 g of protein. Drain them well after cooking and pair them with plenty of salad for a lighter plate.
How Nutritious Is Fried Sardines (Cornmeal)?
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 Fried Sardines (Cornmeal) 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 Fried Sardines (Cornmeal) Contain Allergens?
Contains these allergens:
Which Diets Is Fried Sardines (Cornmeal) 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
Fried Sardines (Cornmeal) Fat Profile
SATURATED
1.62g
MONOUNSATURATED
2.76g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.