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Pan-Fried Sardine Fillet Calories
Rich in omega-3, protein, and vitamin B12
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Pan-Fried Sardine Fillet (150 g) has 345 calories. That works out to 230 calories per 100 g. It contains 0 g of carbs, 37.7 g of protein, 21.2 g of fat and 0 g of fiber. Its 13.4 µg of B12 covers 556% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Pan-Fried Sardine Fillet Nutrition Facts
Selected: 1 serving (medium) · 150 g
345
KCAL / 150G
Carbs
0g
· 0% DV
Protein
37.7g
· 75% DV
Fat
21.2g
· 27% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 0% · Protein 44% · Fat 56%
Pan-Fried Sardine Fillet nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 345 kcal | |
| Total fat | 21.2 g | 27% |
| Saturated fat | 4.57 g | 23% |
| Trans fat | 0.06 g | |
| Sodium | 150 mg | 7% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 37.7 g | 75% |
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 Pan-Fried Sardine Fillet?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 345 kcal |
| 1 piece (small) | 45 g | 104 kcal |
| 1 piece (medium) | 75 g | 173 kcal |
| 100 g | 100 g | 230 kcal |
| 1 cup (shredded) | 110 g | 253 kcal |
| 1 piece (large) | 120 g | 276 kcal |
| 1 cup (diced) | 140 g | 322 kcal |
| 1 serving (large) | 220 g | 506 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Pan-Fried Sardine Fillet
How do you cook Pan-Fried Sardine Fillet?
Cook Pan-Fried Sardine Fillet in a hot lightly oiled pan, starting skin-side down if the skin is on. Pat the fish dry first and turn it gently once the flesh is opaque and releases easily; cooking it too long can make it dry.
Can you eat the bones in Pan-Fried Sardine Fillet?
Usually, Pan-Fried Sardine Fillet has its backbone removed, but small pin bones can remain. Check each fillet with your fingers before cooking and pull out any bones you find with clean tweezers.
How do you stop Pan-Fried Sardine Fillet from sticking to the pan?
To stop Pan-Fried Sardine Fillet sticking, dry the fish well and preheat the pan before adding it. Leave the fillet undisturbed until it releases naturally, then turn it gently with a thin spatula.
Do you eat the skin on Pan-Fried Sardine Fillet?
Yes, the skin on Pan-Fried Sardine Fillet is edible and can turn pleasantly crisp in the pan. Pat it dry and place the fillet skin-side down first; you can remove the skin after cooking if you prefer.
What should you serve with Pan-Fried Sardine Fillet?
Pan-Fried Sardine Fillet goes well with lemon, a crisp green salad, and bread or potatoes. Fresh herbs, roasted vegetables, or a sharp salsa also balance the sardines’ rich, savoury flavour.
Can you cook Pan-Fried Sardine Fillet from frozen?
It is better to thaw Pan-Fried Sardine Fillet in the refrigerator before cooking. Frozen fillets can release extra water in the pan, making them steam rather than brown and increasing the chance they will break apart.
How do you know when Pan-Fried Sardine Fillet is done?
Pan-Fried Sardine Fillet is done when the flesh turns opaque and separates into flakes with gentle pressure. If the centre still looks translucent, keep cooking briefly; overcooking can make this small, lean fish dry.
Can you reheat Pan-Fried Sardine Fillet?
Yes, you can reheat Pan-Fried Sardine Fillet after promptly refrigerating it in a covered container. Warm only the portion you plan to eat, using gentle heat to avoid drying it out, and discard it if its smell or appearance has changed.
Is Pan-Fried Sardine Fillet healthy to eat?
Yes, Pan-Fried Sardine Fillet can be a nutritious meal, providing protein, omega-3 fats, and vitamin B12. The amount of added oil and salt comes from how it is cooked, so keep those modest if you want a lighter preparation.
Is Pan-Fried Sardine Fillet safe during pregnancy?
Yes, fully cooked Pan-Fried Sardine Fillet is generally a low-mercury fish option during pregnancy. Follow local guidance on how often to eat fish, and ask your healthcare professional if you have an individual medical concern.
Pan-Fried Sardine Fillet Vitamins & Minerals
Vitamins
B12
13.35µg · 556% DV
B3
9.15mg · 57% DV
B6
0.71mg · 42% DV
Vitamin D
7.2µg · 36% DV
Minerals
Selenium
78µg · 142% DV
Phosphorus
473mg · 68% DV
Iodine
53µg · 35% DV
Copper
0.27mg · 30% DV
Potassium ⭐
600mg · 18% DV
Sodium
150mg · 7% DV
Pan-Fried Sardine Fillet Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Pan-Fried Sardine Fillet
To burn the 345 calories in 1 serving (medium) (150 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 Pan-Fried Sardine Fillet?
Pan-fried sardine fillet is made by cooking boned sardine fillets in a hot pan, often with a little oil. Sardines are a familiar fish in Mediterranean coastal cooking, and the fillets make this simple preparation easy to serve as a main or part of a shared meal.
The flesh is tender, rich and savoury, with a distinctive flavour that pairs well with lemon, herbs and a crisp salad. It is a protein-rich choice and provides omega-3 fats and vitamin B12. Serve it with bread or potatoes for a fuller meal, or keep things lighter with vegetables and only a little oil in the pan.
How Nutritious Is Pan-Fried Sardine Fillet?
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 Pan-Fried Sardine Fillet 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 Pan-Fried Sardine Fillet Contain Allergens?
Contains these allergens:
Which Diets Is Pan-Fried Sardine Fillet 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
Pan-Fried Sardine Fillet Fat Profile
SATURATED
4.57g
MONOUNSATURATED
7.28g
POLYUNSATURATED
3.83g
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.