Sardines are small, oily fish packed with nutrients like omega-3 fats, protein, and calcium. Thanks to their affordability, versatility, and rich nutritional profile, they’re a smart addition to many meals—and they might even help protect against chronic diseases.
Here are seven benefits might experience when you eat sardines regularly.
Though tiny, sardines are packed with key nutrients, including:
- Protein: Supports muscle growth, promotes blood sugar regulation, and can help you maintain a healthy body weight.
- Vitamin B12: Essential for brain and nervous system function.
- Selenium: Supports thyroid health, cognition, and immune function.
- Calcium: Supports bone health and other essential body functions.
- Iron: Necessary for oxygen transportation, hormone synthesis, and more.
- Vitamin D: Necessary for regulating inflammation and blood sugar and maintaining skeletal health, calcium absorption, and immune function.
- Magnesium: Needed for blood sugar regulation, nerve function, and healthy stress response.
- Potassium: Required for blood pressure maintenance.
Sardines are also among the richest sources of the omega-3 fats EPA and DHA, which have powerful anti-inflammatory and health-promoting properties.
Eating more sardines could lower your risk of heart disease. For example, the omega-3s in sardines:
- Help reduce inflammation
- Improve blood flow and blood vessel function
- Reduce risk factors like hypertension and high blood lipid (fat) levels
Sardines may also:
- Help protect against atherosclerosis (plaque buildup in the arteries)
- Reduce triglyceride levels
- Improve HDL cholesterol levels
Study highlight: A 2021 review of 17 studies found that people with the highest blood levels of omega-3s were 15% less likely to die from heart disease.
Eating more sardines may also protect against the development of type 2 diabetes.
Sardines are packed with nutrients that support healthy blood sugar regulation, such as protein, magnesium, and zinc. These nutrients are especially important for those with elevated blood sugar levels.
Study highlight: In a 2021 study, 172 people with prediabetes followed either a control diet or a diet containing 200 grams (g) of sardines per week for 12 months. Both groups received nutritional counseling for managing blood sugar. At the end of the study, 29.6% of people in the sardine group were no longer at “very high” risk of developing diabetes, compared to just 4.9% of participants in the control group.
Sardines are high in nutrients essential to maintaining skeletal health, including:
- Protein
- Magnesium
- Calcium
- Vitamin D
Incorporating sardines into your diet may help protect against bone-related conditions such as osteopenia and osteoporosis. Research also shows that diets rich in omega-3s are associated with higher bone density.
Fun fact: Sardines are an excellent source of calcium for those who can’t tolerate dairy. The calcium content of 100 g of sardines is equivalent to that in 1.7 cups of milk.
Studies have shown that people who regularly eat fatty fish, like sardines, may have lower risks of certain cancers, including:
This may be due to their high levels of anti-inflammatory and antioxidant compounds, like omega-3s.
Sardines are an excellent source of protein, which is essential for muscle growth.
They can also help you maintain a healthy body composition by providing your body with the amino acids it needs to build and maintain muscle mass.
Studies show that increased fish intake is associated with lower rates of memory decline. This may be because fish is rich in omega-3s, which help slow cognitive aging.
Here’s the nutritional breakdown for a 3.75-oz serving of sardines canned in oil:
- Calories: 191
- Fat: 10.5 g
- Carbohydrates: 0 g
- Protein: 22.6 g
- Calcium: 351 milligrams (mg), or 27% of the Daily Value (DV)
- Iron: 2.69 mg, or 15% DV
- Vitamin B12: 8.22 micrograms (mcg), or 343% DV
- Vitamin D: 4.42 mcg, or 22% DV
- Vitamin E: 1.88 mg, or 13% DV
- Selenium: 48.5 mcg, or 88% DV
- Zinc: 1.2 mg, or 11% DV
Though fish is nutritious, it can also be contaminated with harmful substances, including the heavy metal mercury and microplastics—tiny pieces of plastic that can accumulate in seafood.
Mercury levels tend to be higher in larger, older fish, like tuna, and lower in smaller fish species, like sardines. This is why the U.S. Food and Drug Administration (FDA) considers sardines one of the best seafood choices.
Still, eating them too frequently could cause you to develop high mercury levels. The FDA recommends that adults:
- Eat 2-3 servings of seafood from the “Best Choice” category per week.
- Limit seafood higher in mercury, like albacore tuna, to once per week.
- Avoid seafood that’s very high in mercury, like shark and tilefish.
Sardines have a salty, fishy taste, so they may be a bit overwhelming if you’re not used to them. That said, many people love using sardines to add a briny flavor to dishes. Their taste can be subdued by pairing them with ingredients like herbs and lemon juice, and they can be used in place of almost any fish.
Though canned sardines are more common in the United States, some fish markets and stores sell fresh sardines, which can be grilled, baked, or sautéed. Here are a few more ways to enjoy sardines:
- Add to pasta and grain dishes for a boost of protein
- Use to top pizza and flatbreads
- Enjoy on crackers
- Toss into salads
- Mix with chopped celery and mayo for a nutrient-rich tuna salad alternative
Note: Many sardine products contain added salt and can be high in sodium. If you’re following a low-sodium diet, choose low-sodium or salt-free varieties or rinse your sardines before enjoying them.
