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Grilled Sardines Calories
Rich in omega-3, high protein, vitamin D, calcium
CALORIES
GI
POTASSIUM
FIBER
Grilled Sardines Nutrition Facts
Selected: 100 g
208
KCAL / 100G
Carbs
0g
· 0%
Protein
25g
· 49%
Fat
11.5g
· 51%
Fiber
0g
Grilled Sardines Vitamins & Minerals
Vitamins
Vitamin D
193µg · 965% DV
B12
8.9µg · 371% DV
B3
5.7mg · 36% DV
B6
0.4mg · 24% DV
Minerals
Selenium
52µg · 95% DV
Phosphorus
490mg · 70% DV
Calcium
382mg · 38% DV
Iodine
35µg · 23% DV
Grilled Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Grilled 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 Grilled Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Grilled Sardines Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled Sardines Fat Profile
SATURATED
2.6g
MONOUNSATURATED
4.2g
POLYUNSATURATED
3.1g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Grilled Sardines
Grilled Sardines — Frequently Asked Questions
How do you grill sardines without drying them out?
Cook sardines quickly over high heat and avoid turning them repeatedly. Grilling them with the skin on helps hold the flesh together and retain moisture.
Can you eat sardine bones?
The fine bones in small sardines soften during cooking and are commonly eaten. For children, older adults, or anyone with swallowing difficulties, removing bones is the safer choice.
What goes well with grilled sardines?
Lemon, parsley, rocket, onion salad, and olive-oil vegetables balance sardines' rich flavour. Adding wholegrain bread or boiled potatoes can make the meal more filling.
Does lemon help your body absorb iron from sardines?
Yes. Vitamin C from lemon can support absorption of the iron in fish, while its acidity also brightens the flavour of sardines.
Are grilled sardines better before or after a workout?
Their protein makes them a useful option in a post-workout meal. Before training, keep the serving modest if rich foods tend to sit heavily in your stomach.
Can you eat grilled sardines at night?
Yes, but a large rich meal close to bedtime may worsen indigestion or reflux in some people. A moderate portion with salad or cooked vegetables is usually a lighter approach.
How long do fresh sardines last in the fridge?
Raw sardines are best cooked on the day of purchase and should generally be used within one to two days when refrigerated properly. Cooked grilled sardines usually keep for two to three days in a covered container in the fridge.
Can grilled sardines be frozen?
Yes. Cool them fully, pack them in an airtight container or freezer bag, and freeze promptly. Defrost in the refrigerator rather than at room temperature, and do not refreeze thawed fish.
Are sardines a better choice than tuna?
Both provide high-quality protein, but sardines are small fish and are generally considered a lower-mercury choice than larger predatory fish. Eating sardines with their soft bones can also contribute calcium.
Who should be careful with grilled sardines?
People with a fish allergy should avoid sardines. Those with gout or elevated uric acid may need to limit them because sardines are rich in purines; personalised advice from a clinician or dietitian is appropriate.
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Nutrition data compiled from USDA FoodData Central and scientific sources.