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Sardines with egg Calories
High in protein, omega-3 and B12
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sardines with egg (150 g) has 312 calories. That works out to 208 calories per 100 g. It contains 2.1 g of carbs, 31.2 g of protein, 19.8 g of fat and 0 g of fiber. Its 11.7 µg of B12 covers 488% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Sardines with egg Nutrition Facts
Selected: 1 serving (medium) · 150 g
312
KCAL / 150G
Carbs
2.1g
· 1% DV
Protein
31.2g
· 62% DV
Fat
19.8g
· 25% 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 3% · Protein 40% · Fat 57%
Sardines with egg nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 312 kcal | |
| Total fat | 19.8 g | 25% |
| Saturated fat | 4.65 g | 23% |
| Trans fat | 0.08 g | |
| Sodium | 540 mg | 23% |
| Total carbohydrate | 2.1 g | 1% |
| Fiber | 0 g | 0% |
| Protein | 31.2 g | 62% |
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 with egg?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 312 kcal |
| 1 ounce (small) | 28 g | 58 kcal |
| 1 piece (half) | 60 g | 125 kcal |
| 1 piece (small) | 90 g | 187 kcal |
| 100 g | 100 g | 208 kcal |
| 1 cup (diced) | 140 g | 291 kcal |
| 2 piece (double) | 180 g | 374 kcal |
| 1 serving (large) | 220 g | 458 kcal |
Calculated from 208 calories per 100 g.
Frequently Asked Questions About Sardines with egg
What are sardines with egg?
Sardines with egg are a simple dish made by cooking sardines with beaten eggs, usually in a pan. The fish may be fresh or canned, and the eggs bind the ingredients into a quick, savory meal.
How do you make sardines with egg?
Cook cleaned sardines in a lightly oiled pan until nearly done, then pour beaten eggs over them. Cover the pan and cook over low heat until the eggs are set. Season with pepper and serve while hot.
Can you make sardines with egg using canned sardines?
Yes, canned sardines work well for sardines with egg. Drain them first and warm them briefly in the pan before adding beaten eggs; they are already cooked, so prolonged frying can make them dry and break them apart.
Do you need to remove the bones for sardines with egg?
No, removing every small bone is not essential for sardines with egg. The tiny bones in cooked sardines are generally edible, but you can butterfly larger fresh fish and remove the backbone if you prefer a boneless texture.
What seasoning goes well with sardines with egg?
Black pepper, parsley, and a little chili work well with sardines with egg. Add lemon after cooking for freshness, rather than mixing much acidic juice into the raw egg, which can affect its texture.
Can sardines with egg be baked instead of pan-fried?
Yes, sardines with egg can be baked. Part-cook the sardines in an ovenproof dish, pour beaten egg over them, and bake until the egg is fully set. This method avoids turning the delicate fish in a pan.
Are sardines with egg good for breakfast?
Yes, sardines with egg can make a savory breakfast. Serve the dish hot with toast or warm bread and fresh vegetables; its fish aroma is strongest when freshly cooked, so it is best not left sitting out.
What should you serve with sardines with egg?
Serve sardines with egg with a crisp green salad, sliced tomatoes, or crusty bread. These fresh, simple sides balance the rich, savory dish without masking the sardines' flavor.
How long do leftover sardines with egg keep?
Refrigerate leftover sardines with egg promptly in a covered container and eat them within a short time. Do not leave the dish at room temperature for extended periods, and reheat it thoroughly before serving.
Can you add vegetables to sardines with egg?
Yes, vegetables can be added to sardines with egg. Cook ingredients such as sliced onions, peppers, or spinach first so they soften and release excess moisture, then add the sardines and beaten eggs.
Sardines with egg Vitamins & Minerals
Vitamins
B12
11.7µg · 488% DV
Biotin
13.5µg · 45% DV
B3
6.9mg · 43% DV
B2
0.48mg · 37% DV
Minerals
Selenium
57µg · 104% DV
Phosphorus
465mg · 66% DV
Calcium
390mg · 39% DV
Iodine
51µg · 34% DV
Sodium
540mg · 23% DV
Potassium ⭐
495mg · 15% DV
Sardines with egg Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sardines with egg
To burn the 312 calories in 1 serving (medium) (150 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 with egg?
Sardines with egg is a simple preparation of sardines cooked with beaten egg, often made in a pan. The fish may be cooked first, with the egg added to coat it or set around it; home recipes vary in their exact method and seasoning. It’s a Turkish-style way to turn fresh sardines into a filling dish.
The sardines bring a savoury, distinctly fishy flavour, while the egg makes the texture softer and more substantial. Serve it hot for breakfast or as a light meal, with lemon, salad and bread; it also pairs well with vegetables for a lower-carbohydrate plate. It provides plenty of protein, along with omega-3 fats and vitamin B12. For a lighter version, cook it in a non-stick pan with just a little oil rather than deep-frying.
How Nutritious Is Sardines with egg?
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 with egg 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 with egg Contain Allergens?
Contains these allergens:
Which Diets Is Sardines with egg 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
Sardines with egg Fat Profile
SATURATED
4.65g
MONOUNSATURATED
7.2g
POLYUNSATURATED
4.5g
Omega 6:3 ratio 0.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.