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Sardines stew with vegetables Calories
Omega-3-rich, protein-dense seafood stew with vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sardines stew with vegetables (250 g) has 320 calories. That works out to 128 calories per 100 g. It contains 11.5 g of carbs, 29.5 g of protein, 17 g of fat and 3.5 g of fiber. Its 12.3 µg of B12 covers 510% of the Daily Value. Its glycemic index is 28 (low), so it raises blood sugar slowly.
Sardines stew with vegetables Nutrition Facts
Selected: 1 serving (medium) · 250 g
320
KCAL / 250G
Carbs
11.5g
· 4% DV
Protein
29.5g
· 59% DV
Fat
17g
· 22% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 37% · Fat 48%
Sardines stew with vegetables nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 320 kcal | |
| Total fat | 17 g | 22% |
| Saturated fat | 3.75 g | 19% |
| Trans fat | 0.05 g | |
| Sodium | 725 mg | 32% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 3.5 g | 13% |
| Protein | 29.5 g | 59% |
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 Serving of Sardines stew with vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 320 kcal |
| 1 tablespoon (shredded) | 20 g | 26 kcal |
| 100 g | 100 g | 128 kcal |
| 1 piece (small) | 140 g | 179 kcal |
| 1 serving (small) | 180 g | 230 kcal |
| 2 piece (medium) | 220 g | 282 kcal |
| 1 cup (medium) | 240 g | 307 kcal |
| 1 serving (large) | 350 g | 448 kcal |
| 1 bottle (jumbo) | 500 g | 640 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Sardines stew with vegetables
How do you make sardine stew with vegetables?
Sardine stew with vegetables is made by gently cooking cleaned sardines with vegetables such as onion, tomato, and pepper. Soften the vegetables first, add the fish later, and avoid stirring vigorously so the sardines keep their shape.
What vegetables go well in sardine stew with vegetables?
Onion, tomato, and bell pepper are classic choices for sardine stew with vegetables. Garlic, potatoes, and parsley also work well; add ingredients according to how long they need to cook so the sardines do not become overdone.
Can you use canned sardines in sardine stew with vegetables?
Yes, canned sardines can be used in sardine stew with vegetables, but add them near the end because they are already cooked and can break apart. Fresh sardines give the stew a firmer texture and a more pronounced fresh-fish flavor.
Do the bones soften in sardine stew with vegetables?
Some small sardine bones soften during cooking, but you should not assume every bone will become soft enough to eat. Check the fish before serving, especially for children, and remove the backbone if it is still firm.
Can you bake sardine stew with vegetables in the oven?
Yes, sardine stew with vegetables can be baked in the oven in a covered dish or roasting pan. Arrange the vegetables first and add the sardines toward the end of cooking, since they cook faster and can fall apart if left too long.
How do you keep sardine stew with vegetables from tasting too fishy?
To keep sardine stew with vegetables from tasting too fishy, use fresh, cleaned sardines and avoid overcooking them. Tomato, onion, lemon, and fresh herbs balance the flavor; a strong fishy or sour smell in raw sardines is a reason not to use them.
What should you serve with sardine stew with vegetables?
Sardine stew with vegetables goes well with crusty bread, rice, or a simple grain side. A crisp green salad with lemon makes the meal feel lighter without competing with the savory fish and vegetable sauce.
Is sardine stew with vegetables healthy?
Yes, sardine stew with vegetables can be a nourishing meal: sardines provide protein and omega-3 fats, while the vegetables add variety. The overall balance also depends on how much salt and cooking oil you add.
How long does sardine stew with vegetables keep in the fridge?
Sardine stew with vegetables keeps for up to two days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, and discard it if it has been left at room temperature for a long time.
Can you freeze sardine stew with vegetables?
Yes, you can freeze sardine stew with vegetables in an airtight, freezer-safe container, though the fish may be softer after thawing. Thaw it in the refrigerator and reheat it thoroughly; avoid freezing the same portion again.
Sardines stew with vegetables Vitamins & Minerals
Vitamins
B12
12.25µg · 510% DV
B3
8.5mg · 53% DV
Vitamin D
10.25µg · 51% DV
B2
0.45mg · 35% DV
Minerals
Selenium
78µg · 142% DV
Phosphorus
550mg · 79% DV
Iodine
70µg · 47% DV
Calcium
450mg · 45% DV
Sodium
725mg · 32% DV
Potassium ⭐
725mg · 21% DV
Sardines stew with vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines stew with vegetables
To burn the 320 calories in 1 serving (medium) (250 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 stew with vegetables?
Sardine stew with vegetables is a Turkish-style home-cooked dish in which sardines simmer with vegetables, often including onion and tomato. The exact mix varies with the season and what is on hand; as the vegetables soften, they mingle with the fish and its savoury cooking juices.
In Turkey, it is commonly served as a lunch or dinner, especially when sardines are in season, with bread to mop up the broth and lemon to brighten the flavour. The fish makes the stew protein-rich and a source of omega-3 fats, while the vegetables add fibre. Pair it with a crisp salad for a balanced meal, or use a lighter hand with oil if you prefer a less rich serving.
How Nutritious Is Sardines stew with vegetables?
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 Sardines stew with vegetables 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 stew with vegetables Contain Allergens?
Contains these allergens:
Which Diets Is Sardines stew with vegetables 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
Sardines stew with vegetables Fat Profile
SATURATED
3.75g
MONOUNSATURATED
5.75g
POLYUNSATURATED
5g
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.