Sardine Salad Sandwich

A Sardine Salad Sandwich is a simple, savory sandwich made by mixing canned sardines with mayonnaise or other binders, then serving the mixture on bread. It typically includes ingredients like celery, onion, lemon juice, and seasonings for flavor and texture. This dish is a popular and affordable staple in many coastal regions and countries with a strong tradition of canned fish, such as Portugal, the UK, and parts of the United States.

🍽️ Nutrition at a glance

This sandwich is a good source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being relatively low in carbohydrates unless served on a thick slice of bread. A typical serving provides a substantial amount of vitamin D, calcium (from the edible bones), and selenium.

Nutrition breakdown

Calories	420 kcal
Protein	25 g
Carbs	30 g
Fat	22 g
Fiber	3 g
Sugar	5 g
Sodium	780 mg
Vitamin D	4.8 mcg
Calcium	350 mg
Omega-3 (EPA+DHA)	1.5 g
Vitamin B12	8.9 mcg
Selenium	48 mcg
Phosphorus	380 mg
Niacin (B3)	5.2 mg
Iron	2.8 mg

Per 1 sandwich (approx. 200 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a classic example of a 'pantry meal'—a quick, nutritious option made from shelf-stable ingredients. Nutritionally, the sardines themselves are a powerhouse, offering more omega-3s per ounce than many other fish and being a sustainable seafood choice due to their position in the food chain.