1 serving (medium) of Sardine salad (150 g) has 210 calories. That works out to 140 calories per 100 g. It contains 6.3 g of carbs, 20.3 g of protein, 11.7 g of fat and 2.4 g of fiber. Its 4.8 µg of B12 covers 200% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Sardine salad Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

4.2g

· 2% DV

Protein

13.5g

· 27% DV

Fat

7.8g

· 10% DV

Fiber

1.6g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 38% · Fat 50%

Sardine salad Vitamins & Minerals

Vitamins

B12

3.2µg · 133% DV

Vitamin K

18µg · 15% DV

0.18mg · 14% DV

0.7mg · 14% DV

Minerals

Selenium

22µg · 40% DV

Phosphorus

170mg · 24% DV

Sodium

340mg · 15% DV

Iodine

20µg · 13% DV

How Nutritious Is Sardine salad?

Nutrient density

Very high

80/ 100

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

54/ 100

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.

Sardine salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Sardine salad

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Sardine salad 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 salad Contain Allergens?

Contains these allergens:

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Sardine salad 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

Sardine salad Fat Profile

SATURATED

2.1g

MONOUNSATURATED

2.8g

POLYUNSATURATED

2.2g

⚖️

Omega 6:3 ratio 0.3:1

Below the ideal 4:1 — a good omega balance.

Compare Sardine salad

🥗🐟vs🐟

Sardine salad vs Salmon Fillet66 kcal fewer per 100 g

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Sardine salad vs Canned Tuna24 kcal more per 100 g

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Sardine salad vs Fish30 kcal more per 100 g

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Sardine salad vs Tuna8 kcal more per 100 g

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Foods Similar to Sardine salad

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Frequently Asked Questions About Sardine salad

How many calories and how much protein are in sardine salad?

Sardine salad provides 140 calories and 13.5 g of protein per 100 g. Per 100 g, it also contains 7.8 g fat and 4.2 g carbohydrates.

Is sardine salad keto-friendly, and does it have a low glycemic index?

Yes. Based on the provided diet compatibility, sardine salad is suitable for keto, and its glycemic index is 25, which is considered low.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026