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Sardine, cornmeal coated, lightly fried in olive oil Calories
Rich in omega-3, protein, healthy fats from olive oil
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardine, cornmeal coated, lightly fried in olive oil (60 g) has 126 calories. That works out to 210 calories per 100 g. It contains 4.2 g of carbs, 10.8 g of protein, 7.2 g of fat and 0.4 g of fiber. Its 5.1 µg of B12 covers 213% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Sardine, cornmeal coated, lightly fried in olive oil Nutrition Facts
Selected: 1 piece (medium) · 60 g
126
KCAL / 60G
Carbs
4.2g
· 2% DV
Protein
10.8g
· 22% DV
Fat
7.2g
· 9% 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 35% · Fat 52%
Sardine, cornmeal coated, lightly fried in olive oil nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 126 kcal | |
| Total fat | 7.2 g | 9% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0 g | |
| Sodium | 204 mg | 9% |
| Total carbohydrate | 4.2 g | 2% |
| Fiber | 0.4 g | 1% |
| Protein | 10.8 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 Sardine, cornmeal coated, lightly fried in olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 126 kcal |
| 1 piece (extra small) | 30 g | 63 kcal |
| 1 piece (small) | 40 g | 84 kcal |
| 1 piece (large) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 120 g | 252 kcal |
| 3 piece (large) | 180 g | 378 kcal |
| 1 serving (large) | 180 g | 378 kcal |
| 1 serving (extra large) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Sardine, cornmeal coated, lightly fried in olive oil
Are cornmeal-coated sardines lightly fried in olive oil healthy?
Yes, they can be part of a balanced meal. Sardines provide omega-3 fats and protein, while frying adds oil. Pair them with vegetables or salad, and vary your cooking methods rather than relying on fried fish every day.
How do you make cornmeal-coated sardines lightly fried in olive oil crispy?
Pat the sardines thoroughly dry before coating them with a thin layer of cornmeal. Add them to hot oil without crowding the pan; a crowded pan traps steam and makes the coating soft instead of crisp.
Can you eat the bones in cornmeal-coated sardines lightly fried in olive oil?
Usually, the small bones in cooked sardines are edible, but frying does not make every bone disappear. If the fish are large or the bones bother you, remove the backbone and check each piece as you eat.
How do you keep cornmeal-coated sardines lightly fried in olive oil from smelling fishy?
Clean and cook the sardines promptly, and ventilate the kitchen while frying. Serve them with lemon to brighten the flavor. A strong unpleasant odor before cooking can indicate that the fish are no longer fresh.
How long do cornmeal-coated sardines lightly fried in olive oil last in the fridge?
Store cooked sardines in a covered container in the refrigerator for 3–4 days. Refrigerate them promptly rather than leaving them at room temperature, and reheat until hot throughout before serving.
Can you freeze cornmeal-coated sardines lightly fried in olive oil?
Yes, you can freeze them in an airtight container once they have cooled. The coating may lose its crispness after thawing, so defrost the sardines in the refrigerator and reheat them in an oven or pan.
What do you serve with cornmeal-coated sardines lightly fried in olive oil?
Serve them with lemon, a crisp salad, or cooked vegetables. In a Turkish-style meal, onion and fresh greens are common accompaniments; their freshness balances the savory fried coating.
Do cornmeal-coated sardines lightly fried in olive oil contain a lot of mercury?
No, sardines are generally a low-mercury fish compared with large predatory fish. They can be a useful seafood choice, though anyone who is pregnant should follow local fish-consumption advice.
Do cornmeal-coated sardines lightly fried in olive oil cause weight gain?
They do not cause weight gain on their own. The portion and the rest of the meal matter, and frying oil adds energy. Serve them with vegetables rather than making the meal mostly fried foods.
How do you stop cornmeal-coated sardines lightly fried in olive oil from falling apart in the pan?
Dry the sardines gently, coat them evenly, and wait until the oil is hot before adding them. Let the first side brown before turning, and use a thin spatula so the fish is less likely to break.
Sardine, cornmeal coated, lightly fried in olive oil Vitamins & Minerals
Vitamins
B12
5.1µg · 213% DV
B3
2.7mg · 17% DV
B2
0.15mg · 12% DV
B6
0.18mg · 11% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
168mg · 24% DV
Iodine
21µg · 14% DV
Calcium
132mg · 13% DV
Sodium
204mg · 9% DV
Potassium ⭐
192mg · 6% DV
Sardine, cornmeal coated, lightly fried in olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardine, cornmeal coated, lightly fried in olive oil
To burn the 126 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 Sardine, cornmeal coated, lightly fried in olive oil?
Sardines coated in cornmeal and lightly fried in olive oil are a simple preparation found in Turkish home cooking, especially along the Black Sea coast. The fish is dusted with cornmeal, then cooked in a pan until the coating turns golden.
The outside is lightly crisp while the sardine stays tender and savoury. In Turkey, it is often served with lemon, salad and onion as a main dish, or set out as part of a meze spread. It is satisfying and provides protein and omega-3 fats; a 100 g portion has 18 g of protein. Pair it with plenty of greens for a fresh, balanced plate, and drain off any excess oil after cooking if you prefer a lighter result.
How Nutritious Is Sardine, cornmeal coated, lightly fried in olive oil?
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 Sardine, cornmeal coated, lightly fried in olive oil 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 Sardine, cornmeal coated, lightly fried in olive oil Contain Allergens?
Contains these allergens:
Which Diets Is Sardine, cornmeal coated, lightly fried in olive oil 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
— Not suitable
Low FODMAP
— Not suitable
Sardine, cornmeal coated, lightly fried in olive oil Fat Profile
SATURATED
1.68g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.