Sardine salad

Sardine salad is a hearty, protein-packed dish featuring canned or fresh sardines tossed with crisp vegetables like onions, tomatoes, and leafy greens, often dressed with lemon juice or olive oil. It's a staple in Mediterranean and coastal cuisines, particularly in Portugal, Italy, and parts of the Atlantic coast.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats (especially omega-3s) from the sardines, with minimal carbs unless served with bread or grains. A typical serving provides around 250-350 calories, along with significant amounts of vitamin D, calcium, and selenium.

Nutrition breakdown

Calories	350 kcal
Protein	25 g
Carbs	10 g
Fat	22 g
Fiber	3 g
Sugar	4 g
Sodium	480 mg
Calcium	300 mg
Iron	3.5 mg
Potassium	450 mg
Vitamin B12	8.5 mcg
Vitamin D	4.5 mcg
Omega-3 (EPA+DHA)	1.5 g
Selenium	48 mcg
Phosphorus	380 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Sardine salad is celebrated for its sustainability—sardines are a low-food-chain fish with a low environmental impact—and its role in traditional 'poor man's cuisine,' turning an affordable, nutrient-dense ingredient into a satisfying meal.