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Lightly fried sardines Calories
Rich in omega-3, high in protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lightly fried sardines (90 g) has 198 calories. That works out to 220 calories per 100 g. It contains 0.7 g of carbs, 22.3 g of protein, 11.6 g of fat and 0 g of fiber. Its 8 µg of B12 covers 334% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Lightly fried sardines Nutrition Facts
Selected: 1 piece (medium) · 90 g
198
KCAL / 90G
Carbs
0.7g
· 0% DV
Protein
22.3g
· 45% DV
Fat
11.6g
· 15% 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 1% · Protein 45% · Fat 54%
Lightly fried sardines nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 198 kcal | |
| Total fat | 11.6 g | 15% |
| Saturated fat | 2.61 g | 13% |
| Trans fat | 0.03 g | |
| Sodium | 86 mg | 4% |
| Total carbohydrate | 0.7 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22.3 g | 45% |
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 Lightly fried sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 198 kcal |
| 1 piece (small) | 45 g | 99 kcal |
| 1 serving (small) | 75 g | 165 kcal |
| 100 g | 100 g | 220 kcal |
| 1 serving (medium) | 120 g | 264 kcal |
| 1 piece (large) | 130 g | 286 kcal |
| 3 piece (medium) | 135 g | 297 kcal |
| 1 cup (whole) | 140 g | 308 kcal |
| 1 serving (large) | 180 g | 396 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Lightly fried sardines
How do you make lightly fried sardines at home?
To make lightly fried sardines, pat cleaned fish dry, season them, and cook in a hot pan with a thin layer of oil, turning once. Cook in batches so the sardines sear rather than steam.
Can you eat the bones in lightly fried sardines?
Yes, the small bones in lightly fried sardines are usually edible when thoroughly cooked and become tender. If you prefer to remove the backbone, open the fish along the belly and lift it out carefully.
Do lightly fried sardines need to be gutted before cooking?
Yes, lightly fried sardines are usually gutted before cooking, especially if they are not very small. Remove the innards, rinse briefly if needed, and dry the fish thoroughly; excess moisture prevents good browning.
Why do lightly fried sardines stick to the pan?
Lightly fried sardines tend to stick when the fish is wet, the pan is not hot enough, or you try to turn them too soon. Dry the sardines well and wait until they release easily before flipping.
What coating is best for lightly fried sardines?
A light dusting of cornmeal gives lightly fried sardines a crisp, slightly coarse crust, while plain flour makes a finer coating. You can also cook them without a coating; shake off excess meal so it does not burn.
How do you keep lightly fried sardines crispy?
Keep lightly fried sardines crispy by drying them well, cooking in uncrowded batches, and placing cooked fish in a single layer. Stacking them traps steam and softens the crust.
What should you serve with lightly fried sardines?
Serve lightly fried sardines with lemon and a fresh salad, or with crusty bread and roasted vegetables. A bright, acidic side balances the fish’s savory flavor without masking it.
How long do lightly fried sardines last in the fridge?
Lightly fried sardines keep for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat them in a skillet or oven to bring back some crispness.
Can you freeze lightly fried sardines?
Yes, you can freeze lightly fried sardines, although their coating may soften after thawing. Cool them completely, package in an airtight freezer-safe container, and reheat from thawed in a hot oven or skillet.
How can you reduce the fishy smell when frying lightly fried sardines?
Use fresh sardines, dry them well, and avoid letting the cooking oil smoke to reduce the smell of lightly fried sardines. Ventilate the kitchen and clean the pan and cooking surfaces soon after frying.
Lightly fried sardines Vitamins & Minerals
Vitamins
B12
8.01µg · 334% DV
B3
4.68mg · 29% DV
Vitamin D
4.32µg · 22% DV
B2
0.21mg · 16% DV
Minerals
Selenium
41µg · 75% DV
Phosphorus
387mg · 55% DV
Calcium
288mg · 29% DV
Iodine
32µg · 21% DV
Potassium ⭐
351mg · 10% DV
Sodium
86mg · 4% DV
Lightly fried sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lightly fried sardines
To burn the 198 calories in 1 piece (medium) (90 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 Lightly fried sardines?
Lightly fried sardines are whole sardines cooked in a small amount of oil, a simple preparation familiar along Turkey’s coast and across the Mediterranean. The quick frying gives them lightly crisp edges while the flesh stays tender and moist, with the rich, savoury flavour typical of oily fish.
They’re usually served hot with lemon, often alongside salad, sliced onion and bread, as a casual lunch or part of a shared meal. They provide plenty of protein—24.8 g per 100 g—and very little carbohydrate. For a lighter plate, use just enough oil to coat the pan and pair the fish with fresh greens.
How Nutritious Is Lightly fried sardines?
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 Lightly fried sardines 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 Lightly fried sardines Contain Allergens?
Contains these allergens:
Which Diets Is Lightly fried sardines 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
Lightly fried sardines Fat Profile
SATURATED
2.61g
MONOUNSATURATED
4.14g
POLYUNSATURATED
2.97g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.