Are Sardines Good for You? 5 Key Nutrients to Consider and Recipe Tips From a Dietitian

Sardines are a type of fish found all over the world, including in the Mediterranean Sea and the Pacific and Atlantic oceans. They are a member of the herring family. Sardines are small and contain a lot of oil. They are also a low-mercury fish, so it’s safe to eat them if you are pregnant or breastfeeding.

Since sardines are highly perishable (meaning they go bad quickly), they are most often found canned — and at quite affordables prices. If you have ever wondered whether canned sardines are good for you, you might be surprised to learn that they are packed with important nutrients. 

What are the nutritional benefits of sardines?

Here’s a quick overview of the nutritional profile of a 3.75 oz can of sardines in oil (drained).

Let’s take a closer look at what makes sardines so good for you.

1. Omega-3 fats 

Sardines are one of the best sources of omega-3 fatty acids, which people need to eat to stay healthy, since the body can’t make them. Omega-3 fats are known for their anti-inflammatory properties. And research has shown that they might play a role in managing and reducing the risk of inflammatory conditions, such as: 

• Rheumatoid arthritis

• Type 1 diabetes

• Asthma

• Cystic fibrosis

• Inflammatory bowel disease

• Heart-related events such as a stroke

Sardines are also good for your heart because omega-3 fats support heart health. They help  reduce blood pressure and lower levels of triglyceride (a type of fat that provides energy to the body).

2. Calcium

While most people picture dairy when they think of calcium, sardines are another great source of this nutrient. One can provides 351 mg of calcium, or 27% of the daily value for adults. 

Calcium helps: 

• Create and maintain strong bones and teeth

• Lower blood pressure

• Maintain muscle and nerve health

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If you’re lactose intolerant or avoid dairy for other reasons, eating sardines can be a great way to help meet your calcium needs.

3. Vitamin D

Vitamin D is not naturally present in many foods, but sardines are one of the rare sources, with 4.4 mcg or 22% of the daily value in one can. Vitamin D plays many important roles in the body. It helps to: 

• Increase calcium absorption in the body

• Prevent bone disorders, like osteoporosis (which weakens bones)

• Support the immune system

Not having enough vitamin D can lead to symptoms like fatigue and depression. Researchers are currently studying to see if vitamin D deficiency may also contribute to other health conditions, such as heart disease or cancer. 

Exposure to sunlight is one of the main ways people get vitamin D. So in places that don’t get a lot of sun, sardines can be a particularly helpful source of this important vitamin. 

4. Vitamin B12

Sardines are an excellent source of vitamin B12, providing 8.2 mcg in one can. That’s more than three times the daily value. Vitamin B12 plays a role in many essential functions of the body including:

• Supporting nerve function 

• Forming red blood cells

• Making genetic material or DNA

5. Protein 

Sardines are a great source of protein, providing 23 g in one can. Protein plays many important roles in the body, including: 

• Promoting muscle growth and lean muscle mass

• Helping your body build and repair cells

• Producing hormones 

But the source of protein matters. Protein from fatty fish like sardines or from plant sources like beans and nuts is linked to many more health benefits than protein from certain other sources, such as red meat. This is because red meat contains unhealthy fats, whereas the other protein sources contain healthier types of fats.

Other minerals in sardines

Some of the many minerals sardines contain include:

• Iron: One can of sardines provides 2.7 mg or 15% of the daily value for iron. Iron is a major component of hemoglobin, which is found in red blood cells and helps carry oxygen to different parts of the body. Having enough iron protects against anemia and many other conditions.

• Phosphorus: Phosphorus works with calcium to create strong bones and teeth. It also is a major component of the body’s main energy source, a molecule called adenosine triphosphate (ATP). One can of sardines provides 451 mg of phosphorus, which is around 36% of the daily value. 

• Magnesium: You’ll get 35.9 mg of magnesium, or around 9% of your daily value, in one can of sardines. Magnesium is needed to support the function of more than 300 enzymes that play a role in many important functions of the body, such as muscle and nerve function, blood pressure, and blood sugar control. 

• Zinc: One can of sardines provides 1.2 mg of zinc, or about 11% of the daily value. Zinc supports the immune system and is necessary for wound healing. It also helps with the creation of proteins and DNA, making it essential for proper growth and development during pregnancy, childhood, and adolescence.  

• Potassium: Fish is a lesser-known source of potassium, with one can of sardines providing 365 mg or about 8% of the daily value. Potassium plays many crucial roles, including supporting healthy blood pressure levels, helping with normal nerve function, and helping your muscles contract as they should.

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• Plant-based omega-3s: Eating fish can be a great way to get omega-3 fatty acids. But there are also plant-based sources of these essential nutrients. 

• Diet and inflammation: Long-term inflammation can cause a range of health issues. Consider adding these anti-inflammatory foods to your diet.

• Eating on the go: There are lots of snack options out there, and some are much more nutritious than others. A dietitian lists the best convenience store snacks.

So, are sardines healthy?

Thanks to their many important nutrients, including beneficial omega-3 fats, sardines are a nutritious type of fish for most people. 

But people with gout may need to consume sardines in moderation. This is because they are high in purines, a compound that can make gout symptoms worse. 

Are canned sardines good for you?

In most cases, yes. Canned and fresh sardines provide similar nutrition when it comes to the nutrients mentioned above. When buying canned sardines, look for those packed in water or pure olive oil for the most healthful choice. 

Since some canned sardines contain excessive amounts of salt, look for those without any added salt, or rinse off some of the salt before eating. And if you’re watching your calorie intake, draining sardines packed in oil can help.

Can you eat sardines every day?

This depends on your serving size. You can eat sardines every day if you eat small portions. The USDA Dietary Guidelines for Americans recommends that you eat 8 oz to 10 oz a week of seafood. (If you are pregnant or nursing, 8 oz to 12 oz a week is recommended.) 

A can of sardines usually has 3.75 oz of sardines and is considered 1 serving. So if you’re eating a typical serving size of sardines, you should eat sardines a couple of times a week. And remember that these guidelines are for the total amount of seafood you eat. 

If you love sardines and want to eat some every day, eat a smaller amount than a typical serving size, so that your weekly total is in the recommended range.     

How to eat sardines

While sardines aren’t a very common ingredient in recipes, there are many ways to enjoy them. No matter how you use canned sardines, it’s recommended that you drain them first for a fresher taste and better consistency. 

Here are five easy ways to eat sardines to get you started.

1. Sardines on toast

Top toasted bread with canned sardines. If you’re feeling creative, add other toppings, such as sliced avocado, red onions, garlic, and tomato slices.

2. Sardines in pasta

Sauté sardines with garlic and diced vegetables of your choice, then add them to cooked pasta. Stir in olive oil or your favorite pasta sauce and garnish with fresh or dried herbs and spices and shredded parmesan. 

3. Sardine salad sandwich

Simply substitute tuna with sardines when making tuna salad, then enjoy on a sandwich or wrap. 

4. Sardines on crackers

Top your favorite crackers with freshly grilled or canned sardines. Try garnishing with fresh lemon juice, herbs, or spices.

5. Stir-fried sardines

You can stir-fry sardines with your favorite vegetables along with some garlic, onion, and chili. For a more filling and balanced meal, you can mix in some leftover whole grains, like cooked quinoa or rice. Season the dish according to your liking.

What are some other nutritious alternatives to sardines?

If you want to add other nutrient-dense alternatives to sardines to your diet, you can consider:

• Tuna

• Salmon

• Mackerel

• Herring 

• Anchovies

Like sardines, these fish can supply omega-3s.

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Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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