Fish

Sardine

Sardine refers mainly to the European pilchard (Sardina pilchardus) and related small oily clupeids sold fresh, frozen, or canned. Flesh is rich in omega-3 fat, soft-boned when cooked hard, and strongly savoury—far more assertive than white fish. Fresh fish should be bright-eyed and firm; the aroma turns sharp quickly as oils oxidise. Grill or pan-fry whole with olive oil and lemon; can in oil or tomato for pantry use; cure and smoke in northern European styles. Mediterranean, Atlantic, and Japanese kitchens all lean on seasonal runs. Eat very fresh or properly preserved—there is little middle ground for quality.

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

Sardina pilchardus

European Pilchard

Cornish Sardine

Moroccan Sardine

Pacific Sardine

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 154

Amount per 100 g

Total Fat 9.33 g
Saturated Fat 1.08 g
Trans Fat 0 g
Monounsaturated Fat 2.14 g
Polyunsaturated Fat 6.11 g
Cholesterol 51.2 mg
Sodium 84.2 mg
Salt 0.19 g
Total Carbohydrate 0 g
Dietary Fibre 0 g
Total Sugars 0 g
Complex / starch 0 g
Protein 17.6 g
Water 70.6 g

Detailed nutrients

Energy 154 kcal
Water 70.6 g
Protein 17.6 g
- Animal Protein 18.1 g
Fat 9.33 g
- Saturated Fat 1.08 g
- Monounsaturated Fat 2.14 g
- Polyunsaturated Fat 6.11 g
  - Omega-3 2.14 g
  - Omega-6 2.83 g
Vitamins 53.6 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.13 mg
- Vitamin B3 — Niacin 3.53 mg
- Vitamin B5 — Pantothenic Acid 0.61 mg
- Vitamin B6 0.35 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.1 µg
- Vitamin B12 — Cobalamin 2.3 µg
- Vitamin C 2 mg
- Vitamin D 10 µg
- Vitamin E 1.24 mg
- Vitamin K 0.6 µg
Minerals 460 mg
- Major Minerals 340 mg
  - Calcium 38 mg
  - Sodium 84.2 mg
  - Potassium 218 mg
- Trace Minerals 120 mg
  - Iron 1.3 mg
  - Zinc 0.4 mg
  - Iodine 118 µg
Salt 0.19 g
- Sodium Chloride 0.19 g
Cholesterol 51.2 mg

Vitamins

vitamin-c: 2 · vitamin-b12-cobalamin: 2.3 · vitamin-a: 20 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.13 · vitamin-b3-niacin: 3.53 · vitamin-b5-pantothenic-acid: 0.61 · vitamin-b6: 0.35 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.1 · vitamin-d: 10 · vitamin-e: 1.24 · vitamin-k: 0.6 ·

Minerals

Sodium: 84.19 · Potassium: 218 · Calcium: 38 · Iron: 1.3 · Zinc: 0.4 · Iodine: 118 ·

Oily fish store long-chain omega-3 fats in the flesh—far richer than white fish.

In the kitchen

Culinary partners and combinations that usually underperform with Sardine.

Pairs well with

Classic and complementary matches

BreadOn toast
Garlic
LemonGrilled sardines
Olive
Oregano
TomatoPortuguese

Usually avoid with

Often clash in flavour or tradition

Grading systems

Grades are placed along a shared scale so systems can be compared side by side.

Global

Canning Size

Small Medium Large / Fancy

Portugal

Conserva Quality

Standard Premium Olive Oil

History

10000 BCE

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

1000 BCE

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

1800

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

1950

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