Sardines on toast

Lunch

Item Rating: 71/100

1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 12.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		630.9 mg	27%
Total Carbohydrates		31.5 g	11%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		23.7 g	47%
Vitamin D		315.5 mcg	1577%
Calcium		236.6 mg	18%
Iron		3.2 mg	17%
Potassium		315.5 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

🍯 Low sugar

Source of Calories

Fat: 170 cal (43.5%)

Protein: 94 cal (24.3%)

Carbs: 126 cal (32.2%)

About Sardines on toast

Sardines on toast is a simple, nutrient-rich dish popular in Mediterranean and British cuisines. Sardines, small oily fish often packed in oil or water, are served atop crispy whole-grain or white toast. These fish boast a robust nutritional profile, offering high-quality protein, omega-3 fatty acids, and essential vitamins and minerals like vitamin D, calcium, and selenium. Sardines are a sustainable seafood choice and a potent source of nutrients commonly found in Mediterranean diets. Combined with the fiber from whole-grain bread, this meal provides a balanced mix of macronutrients and micronutrients, making it both delicious and nutritionally fulfilling.

Health Benefits

• High in omega-3 fatty acids, which support heart health and brain function.
• Rich in vitamin D, which is vital for bone health and immune function.
• Excellent source of calcium, particularly important for those avoiding dairy products.
• Selenium content helps protect against oxidative stress and supports thyroid function.
• Packed with protein, which aids in muscle repair and satiety.

Dietary Considerations

Allergens: Contains fish, gluten (from bread)

Suitable for: Pescatarian, mediterranean diet, low-carb (if bread is swapped with a low-carb option)

Not suitable for: Vegetarian, vegan, gluten-free (unless using gluten-free bread)

Selection and Storage

Store sardines in the refrigerator if fresh, or in a cool, dry place if canned. Once opened, cover leftovers and refrigerate, consuming within 2-3 days to maintain freshness.

Common Questions About Sardines on toast Nutrition

Are sardines on toast high in protein?

Yes, sardines on toast are high in protein due to the sardines. A 3.75-ounce can of sardines typically contains about 22 grams of protein, which is excellent for muscle repair and overall body function. The toast itself may add minimal protein, depending on the type of bread used.

Can I eat sardines on toast on a keto diet?

Eating sardines on toast can be compatible with a keto diet if you substitute traditional toast with low-carb bread or keto bread. Sardines are naturally low in carbohydrates and high in healthy fats, making them an ideal keto-friendly protein source.

Are sardines on toast good for you?

Yes, sardines on toast can be very nutritious. Sardines are packed with omega-3 fatty acids, vitamin D, calcium, and selenium, which are beneficial for heart health and bone strength. However, canned sardines can be high in sodium, so moderation is key, especially for those with blood pressure concerns.

What is the recommended portion for sardines on toast?

A common portion includes one standard slice of toast and one can of sardines (approximately 3.75 ounces). This serves as a nutrient-rich meal or snack, but you can adjust portions based on individual dietary needs and calorie goals.

How do sardines on toast compare to other quick meals like tuna on toast?

Sardines on toast are higher in omega-3 fatty acids and calcium compared to tuna on toast, thanks to the edible fish bones in sardines. While both are good protein sources, sardines tend to have lower mercury levels than tuna, making them a safer choice for frequent consumption.

Data Sources & Scientific References