Sardine & White Bean Salad with Parsley
Tinned sardines with white beans, red onion, parsley and lemon — no cooking, and among the best calcium-per-calorie lunches.
Tinned sardines with white beans, red onion, parsley and lemon need no cooking and pack ~420 mg of calcium and ~1.7 g of omega-3 EPA+DHA into a 442-kcal lunch.
Ingredients (1 serving)
- Sardines in olive oil — 120 g
- White beans, cooked — 150 g
- Red onion — 30 g
- Parsley — 15 g
- Lemon juice — 1 tbsp
Macros per serving
- Calories: 442 kcal
- Protein: 36 g
- Fat: 18 g
- Carbs: 34 g
- Fiber: 10 g
Key micronutrients
- Calcium — ~420 mg
- Omega-3 EPA+DHA — ~1.7 g
- Vitamin D — ~200 IU
Why it earns a spot in the rotation
- Sardines are eaten with their edible bones, which is why ~420 mg of calcium shows up in a fish dish — among the best calcium-per-calorie lunches in the rotation.
- ~1.7 g of omega-3 EPA+DHA and ~200 IU of vitamin D, both from a small tin, no supplement required.
- 36 g of protein and 10 g of fiber together at 442 kcal, from the beans and fish combined.
- Entirely tinned and raw ingredients — no stove, no oven, ready in five minutes.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
