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Sardines in bread Calories
Rich in omega-3, protein, and fiber from bread for a balanced meal
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sardines in bread (140 g) has 266 calories. That works out to 190 calories per 100 g. It contains 26.6 g of carbs, 18.2 g of protein, 9.8 g of fat and 3.1 g of fiber. Its 5.9 µg of B12 covers 245% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Sardines in bread Nutrition Facts
Selected: 1 piece (medium) · 140 g
266
KCAL / 140G
Carbs
26.6g
· 10% DV
Protein
18.2g
· 36% DV
Fat
9.8g
· 13% DV
Fiber
3.1g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 27% · Fat 33%
Sardines in bread nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 266 kcal | |
| Total fat | 9.8 g | 13% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 476 mg | 21% |
| Total carbohydrate | 26.6 g | 10% |
| Fiber | 3.1 g | 11% |
| Protein | 18.2 g | 36% |
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 Sardines in bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 266 kcal |
| 1 piece (extra small) | 70 g | 133 kcal |
| 1 piece (small) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (medium) | 140 g | 266 kcal |
| 1 piece (large) | 200 g | 380 kcal |
| 1 serving (large) | 200 g | 380 kcal |
| 2 piece (double) | 280 g | 532 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Sardines in bread
How do you make sardines in bread?
To make sardines in bread, grill or pan-cook cleaned sardines until fully cooked, then check for bones and tuck the fish into crusty bread. Add lemon, sliced onion, and greens; serve soon so the bread does not become soggy.
Are sardines in bread good for you?
Yes, sardines in bread can be a nourishing meal, pairing protein- and omega-3-rich fish with bread. Add salad or other vegetables for freshness, and choose grilled rather than battered or heavily fried sardines for a lighter sandwich.
What toppings go well with sardines in bread?
Lemon, sliced red onion, parsley, rocket, and lettuce all work well with sardines in bread. Their acidity and freshness balance the fish’s rich flavor; add tomato if you like, but avoid piling on wet ingredients that can soften the bread.
Can you make sardines in bread with canned sardines?
Yes, canned sardines work well in sardines in bread because they are already cooked and ready to eat. Drain them if they are packed in oil, then add lemon and crisp vegetables; handle them gently because the fish can break apart.
Do sardines in bread contain bones?
They can: sardines in bread may contain small bones, depending on how the fish was prepared. Sardine bones often soften during cooking, but check each fish before eating and remove any firm bones, especially when serving the sandwich to a child.
What kind of bread is best for sardines in bread?
Crusty bread with a sturdy crumb is best for sardines in bread because it holds the fish and juices without falling apart. A baguette or rustic loaf works well; lightly warming it adds crispness and makes the sandwich easier to handle.
Are sardines in bread good for weight loss?
Sardines in bread can fit into a weight-loss eating plan, particularly when grilled fish, a moderate amount of bread, and plenty of vegetables make up the sandwich. A rich sauce or fried fish can make the meal more filling than intended.
Can you eat sardines in bread cold?
Yes, sardines in bread can be eaten cold if the cooked fish has been chilled promptly and kept refrigerated. For better texture, store the fish separately from the bread and assemble the sandwich just before eating.
Are sardines in bread safe to eat during pregnancy?
Yes, sardines in bread made with thoroughly cooked sardines are generally a suitable choice during pregnancy; sardines are a low-mercury fish. Avoid raw or undercooked fish, and follow local guidance on recommended fish servings.
What should you serve with sardines in bread?
A simple salad, sliced tomatoes, or pickled vegetables pair well with sardines in bread. Their freshness and acidity balance the savory fish, while soup can turn the sandwich into a more substantial meal.
Sardines in bread Vitamins & Minerals
Vitamins
B12
5.88µg · 245% DV
B3
3.92mg · 25% DV
Vitamin D
4.34µg · 22% DV
B6
0.31mg · 18% DV
Minerals
Selenium
39µg · 71% DV
Phosphorus
238mg · 34% DV
Sodium
476mg · 21% DV
Copper
0.18mg · 20% DV
Potassium ⭐
294mg · 9% DV
Sardines in bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines in bread
To burn the 266 calories in 1 piece (medium) (140 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 Sardines in bread?
Sardines in bread is a simple fish sandwich, often made with grilled sardines tucked into a roll or piece of crusty bread. It is familiar in coastal Turkish cooking, where sardines are enjoyed especially when in season, though pan-cooked fish can be used too.
The sardines bring a rich, savoury flavour, while bread catches their juices; onion, parsley and a squeeze of lemon are natural companions. It makes an easy lunch or seaside meal, and a salad alongside keeps the plate fresh. Sardines contribute protein and omega-3 fats, while the bread adds carbohydrates and some fibre. For a lighter version, grill the fish and serve it with plenty of greens in wholegrain bread.
How Nutritious Is Sardines in bread?
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 Sardines in bread 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 Sardines in bread Contain Allergens?
Contains these allergens:
Which Diets Is Sardines in bread Good For?
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
Sardines in bread Fat Profile
SATURATED
2.52g
MONOUNSATURATED
3.78g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 0.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.