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What you need Amounts for 1 serving. Weigh the prepared ingredient described below.
Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.
Diet and ingredient checks Diet: pescatarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.
Contains: Fish, Cereals containing gluten
Product labels need checking for: Soy, Sesame, Lupin, Milk, Eggs, Tree nuts.
These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.
About the 14 listed allergens One useful shortcut The source estimate includes the soft edible bones in canned sardines. Removing them changes the calcium estimate.
A look at the nutrients Per serving Whole batch (1)
Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.
Dietary fibre 6.03 g
Total sugars 6.35 g
Carbohydrate (by difference) 38.74 g
Energy 409 kcal
Vitamins, minerals and other values Starch 22.96 g Known subtotal · 1 ingredient value missing
Fructose 3.25 g Known subtotal · 1 ingredient value missing
Glucose 2.21 g Known subtotal · 1 ingredient value missing
Fluoride 2.3 µg Known subtotal · 3 ingredient values missing ALA 0.11 g Known subtotal · 2 ingredient values missing Food records, image rights & review status Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.
USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.
Canned sardines in oil, drained, with edible bones — FDC 175139 Fish, sardine, Atlantic, canned in oil, drained solids with bone Open this exact food in the atlas → Wholemeal bread (vegan-labelled) — FDC 172688 Bread, whole-wheat, commercially prepared Tomato — FDC 170457 Tomatoes, red, ripe, raw, year round average Lemon juice, freshly squeezed — FDC 167747 Lemon juice, raw USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA
From your plate to the atlas Learn from this meal Follow a nutrient from an ingredient into the story of what it does in the body.
Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.
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