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Grilled sardines with cornmeal Calories
Rich in omega-3, protein, grilled, cornmeal coated
In season: Summer
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Grilled sardines with cornmeal (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 5.4 g of carbs, 25.2 g of protein, 10.8 g of fat and 0.8 g of fiber. Its 10.7 µg of B12 covers 445% of the Daily Value. Its glycemic index is 5 (low), so it raises blood sugar slowly.
Grilled sardines with cornmeal Nutrition Facts
Selected: 3 piece (medium) · 120 g
216
KCAL / 120G
Carbs
5.4g
· 2% DV
Protein
25.2g
· 50% DV
Fat
10.8g
· 14% 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 10% · Protein 46% · Fat 44%
Grilled sardines with cornmeal nutrition facts table · 3 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 10.8 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 5.4 g | 2% |
| Fiber | 0.8 g | 3% |
| Protein | 25.2 g | 50% |
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 3 Pieces of Grilled sardines with cornmeal?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 120 g | 216 kcal |
| 1 piece (small) | 40 g | 72 kcal |
| 2 piece (medium) | 80 g | 144 kcal |
| 100 g | 100 g | 180 kcal |
| 1 serving (small) | 100 g | 180 kcal |
| 1 serving (large) | 150 g | 270 kcal |
| 5 piece (large) | 200 g | 360 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Grilled sardines with cornmeal
How do you cook grilled sardines with cornmeal?
Grilled sardines with cornmeal are easy to make: clean and dry the fish, coat them lightly in cornmeal, then cook on a hot, lightly oiled grill. Turn them gently once the skin releases easily, and serve with lemon.
Do you need to gut sardines for grilled sardines with cornmeal?
You can gut sardines for grilled sardines with cornmeal, though small sardines can also be grilled whole. If you rinse them after cleaning, pat them thoroughly dry so the coating sticks and the fish browns rather than steams.
Can you eat the bones in grilled sardines with cornmeal?
Yes, the small bones in grilled sardines with cornmeal are edible when the fish are thoroughly cooked, and many people eat them whole. If you prefer not to, gently lift the flesh away from the central backbone as you eat.
How do you stop grilled sardines with cornmeal from sticking?
Preheat and lightly oil the grill, then place thoroughly dried sardines on it without crowding. Let the fish cook until the skin firms and releases before turning; moving them too early can tear the skin and cornmeal coating.
Why are grilled sardines with cornmeal coated in cornmeal?
Cornmeal gives grilled sardines a lightly crisp exterior and can help keep the fish from sticking to the grill. Use a thin coating and shake off the excess; a thick layer can turn pasty instead of browning.
Can you make grilled sardines with cornmeal from frozen sardines?
Yes, frozen sardines work for grilled sardines with cornmeal. Thaw them in the refrigerator, discard any liquid, and dry the fish very well before coating; excess moisture makes the cornmeal damp and can cause sticking.
What seasoning works best for grilled sardines with cornmeal?
Salt, black pepper, and a little olive oil are enough to season grilled sardines with cornmeal without covering their flavor. Add lemon after grilling rather than marinating the fish in citrus for a long time, which can affect its texture.
What should you serve with grilled sardines with cornmeal?
A crisp salad, sliced onion, and lemon are classic accompaniments for grilled sardines with cornmeal. Grilled vegetables or crusty bread also work well, while a simple side lets the fish’s savory flavor remain the focus.
How long do grilled sardines with cornmeal keep in the fridge?
Store leftover grilled sardines with cornmeal in a covered container in the refrigerator and eat them within one to two days. Reheat them gently in a pan or oven; a microwave is convenient but tends to soften the coating.
How do you reduce the fishy smell when making grilled sardines with cornmeal?
Good ventilation and prompt cleanup help reduce the smell from grilled sardines with cornmeal. Keep the fish cold until cooking, discard scraps promptly, and wash the grill and utensils soon after use; lemon can freshen the serving plate but does not remove odor from the room.
Grilled sardines with cornmeal Vitamins & Minerals
Vitamins
B12
10.68µg · 445% DV
Vitamin D
8.16µg · 41% DV
B3
5.64mg · 35% DV
B2
0.26mg · 20% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
324mg · 46% DV
Calcium
384mg · 38% DV
Iodine
42µg · 28% DV
Potassium ⭐
444mg · 13% DV
Sodium
132mg · 6% DV
Grilled sardines with cornmeal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled sardines with cornmeal
To burn the 216 calories in 3 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 Grilled sardines with cornmeal?
Grilled sardines with cornmeal are sardines lightly coated in cornmeal and cooked on a grill. The coating gives the skin a delicate, crisp edge while the fish stays tender and retains its distinctive, savoury flavour. Sardines are enjoyed around the Mediterranean, including along Turkey’s coast, where grilled fish is a familiar meal.
Serve them hot with lemon, fresh herbs and a crisp salad; bread or simply dressed vegetables make easy accompaniments. They are naturally rich in protein and omega-3 fats, with the cornmeal adding only a modest amount of carbohydrate. For a lighter plate, use little added oil and pair the fish with plenty of vegetables.
How Nutritious Is Grilled sardines with 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 Grilled sardines with cornmeal 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 with cornmeal Contain Allergens?
Contains these allergens:
Which Diets Is Grilled sardines with cornmeal Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Grilled sardines with cornmeal Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.84g
POLYUNSATURATED
2.52g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.