⏱ 15 min totalSardine Salad Sandwich
Per 1 serving · 246 g · 15 ingredients
of a 2,000 cal day
- Protein20g22% of calories
- Carbs29g33% of calories
- Fat18g45% of calories
At a glance
One serving of Sardine Salad Sandwich (246 g) has 357 calories, with 20 g of protein, 29 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (45% of calories). It is high in protein (40% DV), Vitamin E (21% DV) and Vitamin K (62% DV). Keep an eye on sodium and cholesterol, which provide 30% and 24% of the daily value.
High in
20%+ of the daily value
- Protein40%
- Vitamin E21%
- Vitamin K62%
- Thiamine23%
- Niacin33%
- Vitamin B621%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin A17%
- Vitamin C10%
- Vitamin D15%
- Riboflavin (B2)19%
- Pantothenic acid19%
Watch
20%+ of the daily value
- Sodium30%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ can (3.75 oz) Atlantic sardines
½ stalks, large (11 inches long) Celery
1 tbsp chopped Onion
1 tbsp Mayonnaise
¼ tbsp Dill
¼ tbsp Lemon juice
¼ tsp Lemon zest
¼ tsp Dijon mustard- 🥄1 dash Salt
1 dash Black pepper
2 slice Whole wheat bread
1 leaf outer Romaine lettuce
1 slice, medium Tomatoes
¼ cup slices Cucumber
¼ cup Alfalfa sprouts
Directions
- 1
In a bowl, combine sardines, celery, onion, mayonnaise, dill, lemon juice, lemon zest, mustard, salt, and pepper. Mash well with a fork until well mixed.
- 2
Place the sardine salad between slices of bread and top with lettuce, tomato, cucumber, and sprouts. Serve immediately.
Vitamins & minerals
Amounts for 1 serving (246 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 157 μg | 17% |
| Vitamin C | 9 mg | 10% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 75 μg | 62% |
| Thiamine | 0.3 mg | 23% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 5 mg | 33% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 89 μg | 22% |
| Vitamin B12 | 4 μg | 172% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 64 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 302 mg | 30% |
| Iron | 3 mg | 42% |
| Potassium | 596 mg | 13% |
| Magnesium | 77 mg | 18% |
| Phosphorus | 385 mg | 55% |
| Zinc | 2 mg | 17% |
| Copper | 0.2 mg | 27% |
| Manganese | 1 mg | 63% |
| Selenium | 40 μg | 72% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 24 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 1,661 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0.2 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0.2 g | — |
| Fluoride | 2 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 515 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 10 g | — |
| Proline | 1 g | — |
| Retinol | 17 μg | — |
| Serine | 1 g | — |
| Starch | 16 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 6 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 357 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 50minSwimming laps
Common questions
How many calories are in Sardine Salad Sandwich?
One serving of Sardine Salad Sandwich (1 serving) has 357 calories, which works out to 145 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Sardine Salad Sandwich high in protein?
It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Sardine Salad Sandwich keto-friendly?
It is hard to fit into a strict keto diet. One serving has 24 g of net carbs and 33% 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 Salad Sandwich?
699 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Sardine Salad Sandwich?
4.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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