⏱ 25 min total

Sardine Curry

Name: Sardine Curry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tbsp Olive oil; ¼ large Onion; ¹⁄₁₆ tsp Mustard seeds; ¼ tbsp Chili powder; ¼ tsp Turmeric; ¾ medium whole Tomatoes; ½ pepper Green chili pepper; ¼ clove Garlic; ¼ dash Salt; ¾ can (3.75 oz) Atlantic sardines; ¼ tsp Granulated sugar

Per 1 serving · 229 g · 11 ingredients

Calories

226

11%
of a 2,000 cal day

Protein
19g
33% of calories
Carbs
12g
21% of calories
Fat
12g
46% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sardine Curry (229 g) has 226 calories, with 19 g of protein, 12 g of carbohydrates and 12 g of fat. Most of its energy comes from fat (46% of calories). It is high in protein (38% DV), Vitamin C (78% DV) and Vitamin D (22% DV). Keep an eye on cholesterol, which provides 33% of the daily value.

Per 100 g

99cal

low energy density

Protein per 100 cal

8.4g

Net carbs

carbs minus fiber

Fiber

2.9g

6.4 g sugar

High in

20%+ of the daily value

Protein38%
Vitamin C78%
Vitamin D22%
Vitamin E22%
Niacin29%
Vitamin B626%

Good source of

10–19% of the daily value

Dietary fiber10%
Vitamin A11%
Vitamin K14%
Thiamine10%
Riboflavin (B2)18%
Pantothenic acid12%

Watch

20%+ of the daily value

Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Warm the oil in a skillet over medium heat. Add the chopped onion and mustard seeds and sauté, stirring occasionally, until the onion is golden and the seeds are fragrant.
2
Stir in the chili powder and turmeric and cook for about 30 seconds until aromatic.
3
Add the chopped tomatoes, diced chile, garlic, and salt to taste. Cook over medium-low, stirring occasionally, until the tomatoes break down into a thick, jammy sauce.
4
Gently fold in the drained sardines and the sugar. Simmer on low until the flavors meld and the oil begins to separate on the surface, about 10-15 minutes, stirring carefully so the sardines stay intact.
5
Adjust to taste, then remove from the heat and serve warm.

Vitamins & minerals

Amounts for 1 serving (229 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	102 μg	11%
Vitamin C	70 mg	78%
Vitamin D	3 μg	22%
Vitamin E	3 mg	22%
Vitamin K	17 μg	14%
Thiamine	0.1 mg	10%
Riboflavin (B2)	0.2 mg	18%
Niacin	5 mg	29%
Vitamin B6	0.3 mg	26%
Folate (B9)	34 μg	8%
Vitamin B12	6 μg	257%
Pantothenic acid	1 mg	12%
Choline	64 mg	12%

Minerals

Nutrient	Amount	% Daily Value
Calcium	294 mg	29%
Iron	3 mg	41%
Potassium	675 mg	14%
Magnesium	51 mg	12%
Phosphorus	390 mg	56%
Zinc	1 mg	12%
Copper	0.3 mg	31%
Manganese	0.4 mg	19%
Selenium	37 μg	68%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	138 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	847 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.3 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.3 g	—
Fluoride	3 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	2,374 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	5 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	4 g	—
Proline	1 g	—
Retinol	22 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 226 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Sardine Curry?

One serving of Sardine Curry (1 serving) has 226 calories, which works out to 99 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Sardine Curry high in protein?

Yes. It has 19 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).

Is Sardine Curry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 21% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sardine Curry?

312 mg per serving.

How much sugar is in Sardine Curry?

6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (229 g)

Calories226

% Daily Value*

Total fat 12g	15%
Saturated fat 1.6g	8%
Trans fat 0g
Cholesterol 98mg	33%
Sodium 312mg	14%
Total carbohydrate 12g	4%
Dietary fiber 2.9g	10%
Total sugars 6.4g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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