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Source of omega-3 and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Sardine pide (180 g) has 464 calories. That works out to 258 calories per 100 g. It contains 51.1 g of carbs, 24.8 g of protein, 18.2 g of fat and 3.8 g of fiber. Its 6.1 µg of B12 covers 255% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 180 g
464
KCAL / 180G
Carbs
51.1g
· 19% DV
Protein
24.8g
· 50% DV
Fat
18.2g
· 23% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 21% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 464 kcal | |
| Total fat | 18.2 g | 23% |
| Saturated fat | 3.69 g | 18% |
| Trans fat | 0.05 g | |
| Sodium | 873 mg | 38% |
| Total carbohydrate | 51.1 g | 19% |
| Fiber | 3.8 g | 14% |
| Protein | 24.8 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 464 kcal |
| 1 piece (small) | 90 g | 232 kcal |
| 100 g | 100 g | 258 kcal |
| 1 serving (half) | 120 g | 310 kcal |
| 1 piece (thin) | 140 g | 361 kcal |
| 1 serving (whole) | 180 g | 464 kcal |
| 1 piece (large) | 250 g | 645 kcal |
| 1 piece (jumbo) | 350 g | 903 kcal |
| 2 piece (double) | 360 g | 929 kcal |
Calculated from 258 calories per 100 g.
Sardine pide is a Turkish boat-shaped flatbread topped with sardines and usually baked until the dough is crisp at the edges. Toppings vary by recipe and may include onion, tomato, peppers, herbs, or lemon.
Yes, canned sardines work for sardine pide and make preparation quicker. Drain them well before adding them to the dough, and taste the filling before salting because canned fish can already be salty.
Keep the sardine topping fairly dry and avoid adding too much tomato or oil to sardine pide. Pat fresh fish dry, drain canned fish, and bake the pide until the base is cooked through before adding any fresh garnishes.
No, cheese is not essential to sardine pide. Some cooks add a little cheese, but leaving it out lets the sardines stand out and avoids making an already rich fish topping heavier.
Remove the backbone and any noticeable bones from fresh sardines before topping the pide, especially if serving children. The tiny bones in canned sardines are usually soft, but check the fish as you break it into pieces.
Sardine pide tastes savory and distinctly fish-forward, with a rich flavor from the sardines and a crisp, chewy bread base. Onion, lemon, and fresh herbs can brighten it, while tomato or peppers add sweetness.
Sardine pide is topped with sardines, while anchovy pide uses anchovies. Sardines tend to give the topping a meatier, richer bite; anchovies are smaller and have a more concentrated flavor. Recipes and toppings can also differ.
Serve sardine pide with a crisp salad, leafy greens, or lemon wedges. Fresh, acidic sides balance the oily fish and bread, and are usually a better match than another rich or heavy dish.
Yes, you can freeze baked sardine pide once it has cooled. Wrap portions tightly to protect the bread from drying out, then reheat them in an oven until hot; the crust may be less crisp than when freshly baked.
Reheat sardine pide in an oven or covered pan until hot throughout; these methods help the base regain some crispness. A microwave is quicker, but it can make the bread soft and heat the fish unevenly.
Vitamins
B12
6.12µg · 255% DV
B3
7.74mg · 48% DV
Vitamin D
7.56µg · 38% DV
B1
0.43mg · 36% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
392mg · 56% DV
Manganese
1.04mg · 45% DV
Sodium
873mg · 38% DV
Potassium ⭐
493mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 464 calories in 1 piece (medium) (180 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.
Sardine pide is a Turkish baked flatbread topped with sardines, often with onion or other simple accompaniments. The fish cooks with the dough, giving the pide a savoury, distinctly marine flavour against its soft centre and browned edges.
It is usually served hot as a lunch or dinner, with lemon and a fresh salad; cut into pieces, it also works well for sharing. Sardines contribute protein and omega-3 fats, while the bread makes it a filling meal. Pair it with salad for a lighter balance, or enjoy it alongside a cooling drink such as ayran.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
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.
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.
Contains these allergens:
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
SATURATED
3.69g
MONOUNSATURATED
6.37g
POLYUNSATURATED
5.18g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.