Sardine bun

Bakery

Item Rating: 68/100

1 serving (120 grams) contains 250 calories, 10.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		500.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	6 g	30%
	Polyunsaturated Fat	0 g
Cholesterol		40.0 mg	13%
Sodium		800.0 mg	34%
Total Carbohydrates		70.0 g	25%
	Dietary Fiber	4.0 g	14%
	Sugars	10.0 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		60 mg	4%
Iron		3 mg	16%
Potassium		300 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

⚠️ Contains trans fat

Source of Calories

Fat: 144 cal (28.6%)

Protein: 80 cal (15.9%)

Carbs: 280 cal (55.6%)

About Sardine bun

A sardine bun is a baked bread roll filled with a savory sardine mixture, commonly found in Southeast Asian cuisine, particularly in Malaysia and Singapore. The filling typically includes mashed sardines seasoned with onion, chili, and spices, providing a delightful flavor burst. Sardines are nutrient-dense, offering high-quality protein, omega-3 fatty acids, calcium, and vitamin D, making this dish a nutritious option. The bun itself adds a source of carbohydrates, often enriched with essential B vitamins. This fusion of hearty fish filling and soft bread makes sardine buns a balanced snack or meal option in various cuisines worldwide.

Health Benefits

• Rich in omega-3 fatty acids, sardines support heart health and reduce inflammation.
• Sardines contain calcium and vitamin D, promoting strong bones and teeth.
• High in B12, sardines help improve energy metabolism and maintain nervous system health.

Dietary Considerations

Allergens: Contains fish, wheat, eggs (if included in bread)

Suitable for: Low-carb diets (if bun is whole-grain), mediterranean diet

Not suitable for: Gluten-free diets, vegetarian diet, vegan diet

Selection and Storage

Store sardine buns in an airtight container at room temperature for up to 2 days, or refrigerate for longer freshness. Warm slightly in the oven before serving.

Common Questions About Sardine bun Nutrition

Is a sardine bun high in protein?

Sardine buns offer a moderate amount of protein due to the sardine filling. On average, one sardine bun contains 10-12 grams of protein, depending on the recipe and size. This makes it a good protein source compared to other baked goods, thanks to the sardines’ rich protein content.

Can I eat a sardine bun on a low-carb or keto diet?

Sardine buns are generally not suitable for low-carb or keto diets due to the high carbohydrate content from the bun. An average sardine bun may contain around 30-40 grams of carbs. However, you can make keto-friendly versions by using low-carb bread alternatives.

What are the health benefits and concerns of eating sardine buns?

Sardine buns provide essential omega-3 fatty acids, vitamin D, and calcium from the sardines, which support heart and bone health. However, they may also contain higher sodium levels due to the sardines and seasoning, which could be a concern for individuals monitoring their salt intake. Opting for whole-grain buns can boost the fiber content for better digestion.

What is the recommended portion size for a sardine bun?

One sardine bun, typically weighing around 100-150 grams, is considered a standard serving. This portion provides approximately 250-350 calories, making it suitable as a light meal or a snack. Pairing it with a side salad or soup can make it a more balanced meal.

How does a sardine bun compare to other filled buns?

Compared to sweet-filled buns like red bean or custard, sardine buns provide more protein and healthy fats, thanks to the sardines. However, they are higher in sodium than most sweet buns. If you’re looking for a savory, nutrient-rich option, sardine buns are a better choice than meat or processed fillings because they offer omega-3s and essential vitamins.

Data Sources & Scientific References