Recipe Salad with sardines. Calorie, chemical composition and nutritional value.

Ingredients Sardine Salad

apples 2.0 (piece)
lemon juice 2.0 (teaspoon)
ocean sardines 210.0 (gram)
celery 0.5 (grain glass)
walnut 0.3 (grain glass)
yogurt 0.3 (grain glass)
Method of preparation

Peel the apples and cut them into cubes. Chop the celery, finely chop the nuts. Once you’ve chopped the apples, drizzle with lemon juice to avoid browning. Cut the sardines into small pieces. Mix all ingredients gently by adding low fat yogurt.

You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value85.1 kCal1684 kCal5.1%6%1979 g
Proteins6.1 g76 g8%9.4%1246 g
Fats2.6 g56 g4.6%5.4%2154 g
Carbohydrates10 g219 g4.6%5.4%2190 g
organic acids0.4 g~
Alimentary fiber1.1 g20 g5.5%6.5%1818 g
Water51.8 g2273 g2.3%2.7%4388 g
Ash0.4 g~
Vitamin A, RE600 μg900 μg66.7%78.4%150 g
Retinol0.6 mg~
Vitamin B1, thiamine0.05 mg1.5 mg3.3%3.9%3000 g
Vitamin B2, riboflavin0.07 mg1.8 mg3.9%4.6%2571 g
Vitamin B4, choline3.1 mg500 mg0.6%0.7%16129 g
Vitamin B5, pantothenic0.3 mg5 mg6%7.1%1667 g
Vitamin B6, pyridoxine0.2 mg2 mg10%11.8%1000 g
Vitamin B9, folate10.7 μg400 μg2.7%3.2%3738 g
Vitamin B12, cobalamin1.7 μg3 μg56.7%66.6%176 g
Vitamin C, ascorbic10.5 mg90 mg11.7%13.7%857 g
Vitamin E, alpha tocopherol, TE2.2 mg15 mg14.7%17.3%682 g
Vitamin H, biotin0.2 μg50 μg0.4%0.5%25000 g
Vitamin PP, NE2.0126 mg20 mg10.1%11.9%994 g
niacin1 mg~
Potassium, K295.1 mg2500 mg11.8%13.9%847 g
Calcium, Ca49.1 mg1000 mg4.9%5.8%2037 g
Magnesium, Mg31.2 mg400 mg7.8%9.2%1282 g
Sodium, Na56.2 mg1300 mg4.3%5.1%2313 g
Sulfur, S38.7 mg1000 mg3.9%4.6%2584 g
Phosphorus, P106.9 mg800 mg13.4%15.7%748 g
Chlorine, Cl32.6 mg2300 mg1.4%1.6%7055 g
Trace Elements
Aluminum, Al50.2 μg~
Bohr, B114.5 μg~
Vanadium, V1.8 μg~
Iron, Fe1.8 mg18 mg10%11.8%1000 g
Iodine, I6.5 μg150 μg4.3%5.1%2308 g
Cobalt, Co5.1 μg10 μg51%59.9%196 g
Manganese, Mn0.1754 mg2 mg8.8%10.3%1140 g
Copper, Cu119.8 μg1000 μg12%14.1%835 g
Molybdenum, Mo.3.7 μg70 μg5.3%6.2%1892 g
Nickel, Ni8.8 μg~
Rubidium, Rb28.7 μg~
Selenium, Se0.2 μg55 μg0.4%0.5%27500 g
Fluorine, F115 μg4000 μg2.9%3.4%3478 g
Chrome, Cr9.3 μg50 μg18.6%21.9%538 g
Zinc, Zn0.4055 mg12 mg3.4%4%2959 g
Digestible carbohydrates
Starch and dextrins0.4 g~
Mono- and disaccharides (sugars)4.4 gmax 100 г

The energy value is 85,1 kcal.

Sardine salad rich in vitamins and minerals such as: vitamin A – 66,7%, vitamin B12 – 56,7%, vitamin C – 11,7%, vitamin E – 14,7%, potassium – 11,8%, phosphorus – 13,4 , 51%, cobalt – 12%, copper – 18,6%, chromium – XNUMX%
  • Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
  • Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
  • Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
  • Vitamin E possesses antioxidant properties, is necessary for the functioning of the gonads, heart muscle, is a universal stabilizer of cell membranes. With a deficiency of vitamin E, hemolysis of erythrocytes and neurological disorders are observed.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
  • Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
  • 47 kCal
  • 33 kCal
  • 13 kCal
  • 656 kCal
  • 68 kCal
Tags: How to cook, calorie content 85,1 kcal, chemical composition, nutritional value, what vitamins, minerals, cooking method Sardine salad, recipe, calories, nutrients

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