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Breaded Sardines, Cooked

Breaded Sardines, Cooked

EverydayCooked

Breaded sardines, cooked are small oily fish coated in seasoned breadcrumbs or flour and typically pan-fried or baked until crisp. This preparation enhances their natural rich flavor while adding carbohydrates and fats not present in plain sardines. The crispy exterior contrasts with their tender, nutrient-dense flesh that remains high in protein and omega-3 fatty acids. Depending on cooking method, breaded sardines may contain gluten and have higher calorie density compared to grilled or canned preparations.

Macro Impact

A 3 oz serving contains 209 calories, 15g protein, 10g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 209 calories?
Walking3.5 mph, moderate pace
49 min
YogaModerate effort, gentle pace
35 min
SwimmingModerate effort, freestyle
27 min
Biking12-14 mph, moderate effort
22 min
StairsStair climbing, moderate pace
24 min
Running5 mph (12 min/mile)
18 min

Nutrition Facts

Serving size3 oz (85 g)
Amount per serving
Calories209
% Daily Value*
Total Fat12g
15%
Saturated Fat3g
13%
Trans Fat0g
Polyunsaturated Fat5g
Monounsaturated Fat4g
Cholesterol68mg
23%
Sodium298mg
13%
Total Carbohydrate10g
4%
Dietary Fiber1g
5%
Total Sugars1g
Includes Added Sugars0.4g
1%
Protein15g
Vitamin D6mcg
30%
Calcium213mg
16%
Iron2mg
12%
Potassium298mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
10 / 275 g
4%
Fiber
1 / 28 g
5%
Sugars
1 g
Added Sugars
0 / 50 g
1%
Soluble Fiber
0 g
Insoluble Fiber
1 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
8 g
Fat
Total Fat
12 / 78 g
15%
Monounsaturated
4 / 31 g
14%
Polyunsaturated
5 / 23 g
22%
Saturated
3 / 23 g
11%
Trans
0 g
Cholesterol
68 / 300 g
23%
Omega 3
1 / 5 g
27%
Omega 6
4 / 19 g
20%
Omega 9
4 g
Protein
Protein
15 / 80 g
19%
Amino Acids
Histidine
0 / 3 g
14%
Isoleucine
1 / 2 g
48%
Leucine
1 / 3 g
38%
Lysine
1 / 2 g
57%
Methionine
0 / 1 g
36%
Phenylalanine
1 / 2 g
34%
Threonine
1 / 1 g
57%
Tryptophan
0 / 0 g
80%
Valine
1 / 2 g
41%
Arginine
1 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
1 g
Aspartic Acid
2 g
Glutamic Acid
2 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
21%
Niacin, B3
3 / 15 mg
23%
Pantothenic Acid, B5
0 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
26%
Biotin, B7
4 / 30 mcg
14%
Cobalamin, B12
7 / 2 mcg
283%
Folate
13 / 400 mcg
3%
Vitamin A
43 / 800 mcg
5%
Vitamin C
0 / 83 mg
0%
Vitamin D
6 / 15 mcg
40%
Vitamin E
1 / 15 mg
9%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
213 / 1k mg
21%
Copper
0 / 1 mg
28%
Iron
2 / 13 mg
16%
Magnesium
30 / 370 mg
8%
Manganese
0 / 2 mg
2%
Phosphorous
255 / 700 mg
36%
Potassium
298 / 3k mg
10%
Selenium
43 / 55 mcg
77%
Sodium
298 / 2.3k mg
13%
Zinc
1 / 10 mg
13%
Chromium
2 / 30 mcg
6%
Molybdenum
4 / 45 mcg
9%
Iodine
43 / 150 mcg
28%
Chlorine
128 / 2.3k mg
6%
Other
Ethyl Alcohol
0 g
Water
51 g
Caffeine
0 mg
Choline
77 mg
Taurine
43 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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