Sardines Nutrition: All You Need to Know in 2025

Sardines are small but packed with nutrients. They’re rich in omega-3s, selenium, and phosphorus. These nutrients support heart health, bone strength, and overall wellness. Sardines are also a quick and easy way to add seafood to your diet.

Most people enjoy sardines canned, often in oil, tomato sauce, or water. However, fresh sardines are also a treat when grilled or baked. Whether canned or fresh, they’re versatile and full of flavor.

On top of being convenient, sardines are incredibly nutritious. They’re low in calories, high in protein, and offer plenty of health benefits. Big nutrition, small package.

Curious to learn more? This article covers sardines’ health benefits, their key nutrients, and how to enjoy them in fresh or canned form. Let’s dive in!

Sardine Nutrition Facts: Small Fish, Big Benefits 🐟

Canned sardines in oil are a nutrient powerhouse in a tiny package. In just 100g, they provide protein, healthy fats, and key vitamins like B12 and D, along with minerals like calcium (if you eat the bones). They’re proof that good things come in small cans.

Adding sardines to your meals is a simple way to boost your diet. Packed with nutrition and ready to eat, they’re a convenient option for busy days. Check out our article on nutrition and food for easy hacks to make healthy eating even simpler.

Canned Sardines Showdown: Oil, Water, or Tomato Sauce?

Canned sardines come in a variety of options to suit different tastes and needs. Whether they’re packed in oil for richness, water for a lighter choice, or tomato sauce for extra flavor, each type has its unique benefits. Let’s explore how these options compare nutritionally.

Canned vs. Fresh Sardines: Weighing the Options 🤔

Canned sardines are a top pick for convenience. They’re pre-cooked, shelf-stable, and ready to eat straight from the tin. However, the canning process can slightly reduce their vitamin and mineral content, and they often contain more sodium and preservatives.

Fresh sardines offer unbeatable flavor and retain more nutrients, but they require more effort. You’ll need to cook them shortly after purchase, which takes time and planning. Ultimately both options have their perks.

Potential Health Benefits of Sardines 🌟

How often should you enjoy sardines? Guidelines vary by country, but the American Heart Association suggests eating at least 2 servings of oily fish per week¹. A single serving is about 3 ounces of cooked fish.

While you can choose any oily fish to meet this goal, sardines are an excellent option. They’re rich in omega-3s, affordable, and versatile. Compared to pricier choices like salmon, sardines give you great nutrition without breaking the bank.

Supports Heart Health 💖

Sardines are a powerhouse of heart-healthy nutrients. Their high omega-3 content helps lower triglyceride levels, which can reduce the risk of cardiovascular disease². Omega-3s also play a crucial role in modulating inflammation and oxidative stress, both of which are linked to heart health.

In addition to omega-3s, sardines contain key nutrients like calcium, potassium, magnesium, zinc, iron, taurine, and arginine. These work together to support cardiovascular function, from stabilizing blood pressure to promoting healthy heart muscle activity.

Research backs up these benefits. One analysis of 20 studies found that eating 1 to 2 servings (3-ounce) of fatty fish per week – like sardines – reduced the risk of dying from heart disease by 36%³. While sardines alone aren’t a cure-all, they’re a functional food that supports a heart-healthy diet.

Improves Bone Health 🦴

Canned sardines are a bone-health superstar. Just 100 g provides 38% of your daily calcium if you eat the bones and 32% of your daily vitamin D. These 2 nutrients are essential for building and maintaining strong bones, reducing the risk of fractures, and supporting overall skeletal health.

Research suggests calcium is most effective when obtained from food rather than supplements⁴. Sardines, with their edible bones, are an excellent source of not just calcium but a host of other nutrients, including vitamin D, potassium, and protein, all of which work together to strengthen bones. 

Supports Cognitive Function 🧠

Sardines are an excellent source of Omega-3 fatty acids. They contain DHA and EPA, which are crucial for brain health. Research shows Omega-3s support cognitive function by improving learning, memory, and overall mental well-being⁵. These fatty acids also promote healthy blood flow in the brain, which is essential for optimal neurological function.

Natural sources of Omega-3, like sardines, are especially beneficial because they deliver these nutrients in their most bioavailable forms. Regular consumption of Omega-3-rich foods may be particularly helpful for individuals at higher risk of cognitive decline, such as older adults or those with limited access to nutrient-dense diets⁶.

Anti-Inflammatory Properties ❤️‍🩹

Sardines are a natural ally against inflammation⁷. This is thanks to their omega-3 fatty acids, vitamin D, and selenium. Omega-3s like EPA and DHA help reduce pro-inflammatory compounds in the body while encouraging the production of anti-inflammatory molecules, benefiting conditions like arthritis and cardiovascular health.

Vitamin D in sardines supports the immune system by modulating inflammatory responses, while selenium acts as a powerful antioxidant. Selenium not only minimizes oxidative stress but also counteracts mercury often found in seafood, ensuring sardines remain a safe and beneficial choice.

Health Considerations for Sardines ⚠️

Sardines are highly nutritious, but there are a few considerations.

• Mercury content: Sardines are generally low in mercury compared to larger fish, but it’s still wise to limit consumption – especially for pregnant individuals or those sensitive to mercury⁸. Aim to eat sardines a maximum of 2 times a week to stay within safe guidelines.

• Sodium levels: Canned sardines can be high in sodium, so opt for low-sodium varieties to avoid excessive salt intake, particularly if you’re managing blood pressure or cardiovascular health.

• Purines and gout: Sardines are high in purines, which can elevate uric acid levels⁹. If you’re prone to gout or kidney stones, it’s best to enjoy sardines occasionally or consult a healthcare professional.

3 Easy Sardine Recipes

Sardines versatility makes them a quick and nutritious addition to your meals. Here are 3 simple ideas to get you started:

1. Sardines & Avocado on Toast: For a quick, satisfying lunch, mash ripe avocado onto whole-grain toast, layer on sardines (in tomato sauce, oil, or water), and finish with a sprinkle of chili flakes or a squeeze of lemon. It’s a creamy, tangy, and omega-3-packed treat.

2. Simple Sardine Salad: Toss sardines with mixed greens, cherry tomatoes, cucumber, and olives. Drizzle with olive oil and balsamic vinegar, and sprinkle with cracked black pepper for a Mediterranean-inspired salad that’s both hearty and healthy.

3. Sardine Mediterranean Pasta: Combine sardines with garlic, olive oil, capers, and fresh parsley to create a savory sauce for your favorite pasta. Add a squeeze of lemon juice for brightness, and enjoy a quick weeknight dinner bursting with flavor.

Sardines & Sustainability

Sardines are a great choice when it comes to sustainable seafood. Compared to other popular fish like salmon and tuna, sardines are more environmentally friendly due to their rapid reproduction rates and lower place on the food chain, which means they require fewer resources to grow. 

As a result, sardines tend to have a smaller carbon footprint and are often harvested with minimal environmental impact. Canned sardines, in particular, are not only convenient but also have a long shelf life, making them a sustainable pantry staple¹⁰. 

For an extra environmentally-conscious choice, look for wild-caught sardines with a blue label from the Marine Stewardship Council (MSC), which ensures they’ve been sourced from well-managed, sustainable fisheries. 

FAQ

Are canned sardines good for you?

Yes, canned sardines are nutritious. They are rich in omega-3 fatty acids, vitamin D, calcium, and protein, all of which support heart health, bone strength, and overall well-being.

Are sardines better for you than salmon?

Sardines and salmon both offer health benefits. Sardines are higher in calcium and omega-3 fatty acids, while salmon provides more vitamin D. Both are excellent choices for a balanced diet.

How many cans of sardines can I eat a week?

It's advisable to limit sardine consumption to 3 servings per week. This helps minimize exposure to mercury, which can accumulate in the body over time.

Which is healthier, sardines in oil or water?

Sardines in water are generally healthier. They contain fewer calories and less fat compared to those packed in oil, making them a leaner option.

Can I eat sardine bones?

Yes, you can eat sardine bones. They are soft and edible, providing a good source of calcium and phosphorus, which are beneficial for bone health.

References

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids

2. https://pmc.ncbi.nlm.nih.gov/articles/PMC10153001/

3. https://nutritionsource.hsph.harvard.edu/fish/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC4809188/

5. https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/

6. https://pubmed.ncbi.nlm.nih.gov/36637075/

7. https://pubmed.ncbi.nlm.nih.gov/30755081/

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC6431805/

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC3889483/

10. https://pmc.ncbi.nlm.nih.gov/articles/PMC8997536/