Fish

Pilchard

Pilchard is the adult sardine (Sardina pilchardus and kin)—oily, soft-boned, and rich in omega-3s. Fresh fish are substantial; tinned pilchards are a pantry staple with robust savoury flavour. Grill whole, bake with tomato and herbs, or use tinned on toast and in pastes. Eat fresh fish soon; oil turns quickly. Quality tins soften bones in the can.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Butterflied

Fillet

Head

Roe

Whole

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Pacific Pilchard

Cornish Pilchard

South African Pilchard

Sardina pilchardus

Characteristics

Preparations

BlanchedChilledCuredDicedDriedFermentedFreshFrozenGrilledHalvedMincedPickledRoastedSaltedSlicedSmokedSteamedWhole

Provenance

ASC CertifiedDay BoatFree SwumHand FilletedHook and LineLine-CaughtMSC CertifiedOrganicPole-CaughtResponsibly SourcedSeasonalSustainable

Sources

AquacultureIndoor FarmedOutdoor FarmedWild

Traits

BrinyOilyRichSmallTenderUmami

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 136

Amount per 100 g

Total Fat 4.92 g
Saturated Fat 1.06 g
Trans Fat 0 g
Monounsaturated Fat 2.1 g
Polyunsaturated Fat 2 g
Cholesterol 54.4 mg
Sodium 77.3 mg
Salt 0.2 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 21.5 g
Water 71.6 g

Detailed nutrients

Energy 136 kcal
Water 71.6 g
Protein 21.5 g
- Animal Protein 20.4 g
Fat 4.92 g
- Saturated Fat 1.06 g
- Monounsaturated Fat 2.1 g
- Polyunsaturated Fat 2 g
  - Omega-3 0.8 g
  - Omega-6 1 g
Vitamins 49.7 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.68 mg
- Vitamin B5 — Pantothenic Acid 0.81 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.6 µg
- Vitamin B12 — Cobalamin 1.6 µg
- Vitamin C 2 mg
- Vitamin D 1.7 µg
- Vitamin E 0.67 mg
- Vitamin K 0.6 µg
Minerals 331 mg
- Major Minerals 279 mg
  - Calcium 51 mg
  - Sodium 77.3 mg
  - Potassium 151 mg
- Trace Minerals 52 mg
  - Iron 0.6 mg
  - Zinc 0.4 mg
  - Iodine 51 µg
Salt 0.2 g
- Sodium Chloride 0.2 g
Cholesterol 54.4 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 1.6 · vitamin-a: 20 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.68 · vitamin-b5-pantothenic-acid: 0.81 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.6 · vitamin-d: 1.7 · vitamin-e: 0.67 · vitamin-k: 0.6 ·

Minerals

Sodium: 77.31 · Potassium: 151 · Calcium: 51 · Iron: 0.6 · Zinc: 0.4 · Iodine: 51 ·

Fish flesh is lean to oily depending on species; marine omega-3s rise in fatty fish.

In the kitchen

Culinary partners and combinations that usually underperform with Pilchard.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

10000 BCE

Coastal and river fishing for pilchard and related species supplied essential protein long before agriculture spread globally.

1000 BCE

Salting, drying, smoking, and fermenting extended the shelf life of pilchard and enabled long-distance trade.

1800

Ice preservation and railway transport brought fresh pilchard to inland cities beyond fishing ports.

1950

Industrial freezing, aquaculture, and global logistics made pilchard widely available in international markets.