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Spaghetti with Sardines, Dill and Fried Capers⏱ 25 min total
Recipes

Spaghetti with Sardines, Dill and Fried Capers

Per 1 serving · 123 g · 9 ingredients

Calories
458
23%
of a 2,000 cal day
  • Protein
    17g
    15% of calories
  • Carbs
    63g
    55% of calories
  • Fat
    15g
    30% of calories
Portion

At a glance

One serving of Spaghetti with Sardines, Dill and Fried Capers (123 g) has 458 calories, with 17 g of protein, 63 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (34% DV), thiamine (65% DV) and riboflavin (b2) (30% DV).

Per 100 g
371cal
medium energy density
Protein per 100 cal
3.7g
Net carbs
58g
carbs minus fiber
Fiber
4.4g
3.2 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Thiamine65%
  • Riboflavin (B2)30%
  • Niacin45%
  • Folate (B9)42%
  • Vitamin B1290%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin E14%
  • Vitamin B614%
  • Pantothenic acid11%
  • Calcium16%
  • Magnesium13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

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

Directions

Prep 10 minCook 15 min
  1. 1

    Bring a large pot of well-salted water to a boil and cook the spaghetti until al dente according to package directions.

  2. 2

    Heat about one-third of the olive oil in a large skillet over medium heat until shimmering. Add the drained capers and fry, stirring, until they bloom and deepen in color, about 2 minutes. Transfer to paper towels to drain.

  3. 3

    Add half of the remaining oil to the skillet. Stir in the breadcrumbs and toast, stirring often, until golden, about 3 minutes. Transfer to a bowl and toss with the fried capers, chopped dill, and a pinch of salt and pepper.

  4. 4

    Add the remaining oil to the skillet along with the sardines and any oil from the cans. Add the minced garlic and cook over medium-high heat, breaking the sardines into bite-size pieces, until just golden at the edges, about 2 minutes.

  5. 5

    Reserve 1 cup of the pasta water, then drain the spaghetti. Add the spaghetti to the skillet with a splash of reserved water and season with salt and pepper. Toss over medium heat until coated and slightly thickened, 1 to 2 minutes, adding more water as needed.

  6. 6

    Plate the pasta and finish with a generous shower of the dill–caper breadcrumbs.

Vitamins & minerals

Amounts for 1 serving (123 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A10 μg
1%
Vitamin C1 mg
1%
Vitamin D1 μg
7%
Vitamin E2 mg
14%
Vitamin K10 μg
8%
Thiamine1 mg
65%
Riboflavin (B2)0.4 mg
30%
Niacin7 mg
45%
Vitamin B60.2 mg
14%
Folate (B9)167 μg
42%
Vitamin B122 μg
90%
Pantothenic acid1 mg
11%
Choline30 mg
6%

Minerals

NutrientAmount% Daily Value
Calcium155 mg
16%
Iron4 mg
51%
Potassium283 mg
6%
Magnesium53 mg
13%
Phosphorus268 mg
38%
Zinc2 mg
14%
Copper0.3 mg
32%
Manganese1 mg
36%
Selenium55 μg
100%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene4 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0.1 g—
Fluoride10 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose2 g—
Methionine0.3 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol7 μg—
Serine1 g—
Starch52 g—
Sucrose0.3 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine0.4 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 458 calories

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

  • 87min
    Walking (3.5 mph)
  • 55min
    Cycling (moderate)
  • 38min
    Running (6 mph)
  • 64min
    Swimming laps

Common questions

How many calories are in Spaghetti with Sardines, Dill and Fried Capers?

One serving of Spaghetti with Sardines, Dill and Fried Capers (1 serving) has 458 calories, which works out to 371 calories per 100 g. That is about 23% of a 2,000-calorie day.

Are Spaghetti with Sardines, Dill and Fried Capers high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 15% 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.

Are Spaghetti with Sardines, Dill and Fried Capers keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spaghetti with Sardines, Dill and Fried Capers?

398 mg per serving.

How much sugar is in Spaghetti with Sardines, Dill and Fried Capers?

3.2 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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