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Steamed Cornmeal-Coated Sardines Calories
Steamed sardines coated with cornmeal; rich in protein, omega-3, calcium, and vitamin B12.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Steamed Cornmeal-Coated Sardines (150 g) has 315 calories. That works out to 210 calories per 100 g. It contains 9.8 g of carbs, 33 g of protein, 17.3 g of fat and 1.8 g of fiber. Its 13.4 µg of B12 covers 556% of the Daily Value. Its glycemic index is 55 (low), so it raises blood sugar slowly.
Steamed Cornmeal-Coated Sardines Nutrition Facts
Selected: 1 serving (medium) · 150 g
315
KCAL / 150G
Carbs
9.8g
· 4% DV
Protein
33g
· 66% DV
Fat
17.3g
· 22% DV
Fiber
1.8g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 40% · Fat 48%
Steamed Cornmeal-Coated Sardines nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 315 kcal | |
| Total fat | 17.3 g | 22% |
| Saturated fat | 3.6 g | 18% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 1.8 g | 6% |
| Protein | 33 g | 66% |
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 Steamed Cornmeal-Coated Sardines?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 315 kcal |
| 1 piece (small) | 45 g | 95 kcal |
| 1 piece (medium) | 70 g | 147 kcal |
| 1 piece (large) | 95 g | 200 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (small) | 120 g | 252 kcal |
| 1 cup (medium) | 140 g | 294 kcal |
| 1 cup (large) | 210 g | 441 kcal |
| 1 serving (large) | 220 g | 462 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Steamed Cornmeal-Coated Sardines
Is steamed cornmeal-coated sardines good for you?
Yes, steamed cornmeal-coated sardines provide protein, omega-3 fats and vitamin B12. Steaming also avoids the extra oil used in deep-frying, although the amount of salt depends on how the dish is seasoned.
How do you make steamed cornmeal-coated sardines?
Pat cleaned sardines dry, coat them lightly with cornmeal and arrange them in a single layer in a steamer. Steam until the flesh is opaque and separates easily, then serve with lemon.
Can you eat the bones in steamed cornmeal-coated sardines?
Usually, small sardine bones are edible when they have softened during cooking, but steaming does not guarantee that every bone will be soft. Remove a firm backbone, and check carefully before serving the fish to children.
Are steamed cornmeal-coated sardines crispy?
No, steamed cornmeal-coated sardines are generally tender rather than crispy because steam keeps the coating moist. For a crisp surface, sardines need a dry-heat cooking method such as baking or frying instead.
What does the cornmeal coating do on steamed cornmeal-coated sardines?
The cornmeal gives steamed cornmeal-coated sardines a light, grainy exterior and helps separate the fish when arranged in the steamer. A thin coating works best; excess flour can turn pasty in the steam.
What goes well with steamed cornmeal-coated sardines?
Steamed cornmeal-coated sardines pair well with lemon, a fresh salad and sliced onion. Roasted vegetables or plain potatoes also make a satisfying side without competing with the sardines’ rich flavor.
How can you tell when steamed cornmeal-coated sardines are cooked?
Steamed cornmeal-coated sardines are done when the flesh has turned opaque and flakes easily with a fork. If the center still looks translucent or raw, continue steaming and check again.
Can you use frozen sardines for steamed cornmeal-coated sardines?
Yes, frozen sardines work for steamed cornmeal-coated sardines. Thaw them in the refrigerator, drain away the liquid and pat them dry before adding the cornmeal; wet fish makes the coating clump.
How should you store leftover steamed cornmeal-coated sardines?
Refrigerate leftover steamed cornmeal-coated sardines in a covered container once they have cooled, and eat them promptly. Do not leave cooked fish at room temperature for an extended period, and reheat it thoroughly.
Are steamed cornmeal-coated sardines high in mercury?
No, sardines are generally a low-mercury fish, so steamed cornmeal-coated sardines are a lower-mercury seafood choice. During pregnancy, follow local fish-consumption guidance and ask your clinician if you have an individual concern.
Steamed Cornmeal-Coated Sardines Vitamins & Minerals
Vitamins
B12
13.35µg · 556% DV
B6
1.05mg · 62% DV
B3
8.25mg · 52% DV
Vitamin D
7.2µg · 36% DV
Minerals
Selenium
68µg · 124% DV
Phosphorus
675mg · 96% DV
Calcium
525mg · 53% DV
Iodine
53µg · 35% DV
Potassium ⭐
495mg · 15% DV
Sodium
180mg · 8% DV
Steamed Cornmeal-Coated Sardines Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Steamed Cornmeal-Coated Sardines
To burn the 315 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 Steamed Cornmeal-Coated Sardines?
Steamed Cornmeal-Coated Sardines are sardines lightly coated in cornmeal and cooked with steam. Sardines are a familiar fish around the Mediterranean and beyond; this preparation combines their rich flavour with a simple cornmeal coating, without relying on frying.
The fish stays moist and tender, while the coating adds a mild corn flavour and a little body. Serve it warm with lemon, fresh herbs or a crisp salad, as a main dish or part of a seafood spread. It is protein-rich and also provides omega-3 fats and vitamin B12. For a lighter meal, pair it with vegetables rather than a rich sauce.
How Nutritious Is Steamed Cornmeal-Coated 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 Steamed Cornmeal-Coated 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 Steamed Cornmeal-Coated Sardines Contain Allergens?
Contains these allergens:
Which Diets Is Steamed Cornmeal-Coated Sardines 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
Steamed Cornmeal-Coated Sardines Fat Profile
SATURATED
3.6g
MONOUNSATURATED
4.8g
POLYUNSATURATED
4.65g
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.