Are Sardines Healthy?
You might be seeing these fish everywhere, especially in tins. But should you be eating them all the time?
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Tinned fish has been on the rise in recent years, and we now seem to be in what many are proclaiming ‘Sardine Girl Summer.’ With food costs going up, this canned fish offers a more affordable and convenient protein option. But convenience, cost and craze aside, are sardines healthy and a food you should be eating regularly?
What Are Sardines?
These small fish grow up to almost 10 inches long, and have soft, oily flesh with a mild, fishy taste. They can be salty or smoky, depending on the ingredients they are seasoned with. Sardines are typically consumed canned, but you can also find them fresh at your local fishmonger.
Sardines have been part of local cuisines in India, the Philippines, Portugal and parts of the Mediterranean.
What Nutrients Do Sardines Provide?
One can (3.75-ounce) of sardines packed in oil provides 191 calories, 10.5 grams of total fat, 1.41 grams of saturated fat, 22.6 grams of protein and 282 milligrams of sodium. They’re an excellent source of protein, niacin, vitamin B-12, calcium, copper, selenium and phosphorus, which means they offer at least 20-percent of the daily recommend amount of these nutrients. They are also a good source of vitamin B6, pantothenic acid, iron and zinc, giving between 10 to 19 percent of recommended daily amounts.
Sardines also provide a hefty dose of omega-3 fats. The American Heart Association recommends eating two servings (three to four ounces cooked) of fish per week (especially fatty fish like sardines, tuna, salmon) as part of a heart-healthy diet. The Global Organization for EPA and DHA Omega-3s (GOED) recommends 250 to 1,000 milligrams of omega-3s per day, but recommendations vary from country to country. Emerging research suggests that upwards of 1,000 milligrams (one gram) of EPA+DHA may be a good daily amount to target. Three ounces of sardines bring about 2,000 milligrams of omega-3 fats, including EPA and DHA.
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What Are the Health Benefits of Eating Sardines?
There are several potential benefits of eating sardines as part of a healthy, balanced diet.
May help improve heart health
A 2023 published study investigated the benefits of eating sardines compared to taking fish oil supplements. Researchers concluded that eating fish was more beneficial for heart health due to the matrix of nutrients found in sardines. The combination of all those nutrients have been found to help fight inflammation that is seen in people with cardiovascular disease.
May help improve bone health
Sardines have soft bones that are not very noticeable and provide over 20-percent of the recommended daily amount of calcium in a 3.75-ounce can. In addition, those edible bones also provide a boatload of vitamin D. Both calcium and vitamin D play a central role in bone health and are nutrients under consumed by Americans of all ages.
May strengthen cognitive health
The hefty amount of omega-3 fats found in sardines can contribute to their cognitive health benefits. A 2018 published review examined 25 randomized control studies that looked at omega-3 supplements and their role in brain health. Researchers found that school-aged children who had more omega-3 fats in their blood had improved literacy, attention and visual processing; older adults showed improved cognitive function. Although this research was done with omega-3 supplements, it’s recommended to choose food as the primary source of omega-3 fats, and sardines are brimming with them.
May help prevent type 2 diabetes
A 2021 review study looked at the prevention of type 2 diabetes and sardine consumption. Researchers concluded that because sardines are high in omega-3 fats and taurine (a type of amino acid), this may contribute to their help in protecting against type 2 diabetes. In addition, another 2021 published study examined the effect of eating sardines twice a week in older adults with prediabetes. Researchers found that people who received sardines as part of their nutrition program had a significantly lower risk of developing type 2 diabetes compared to people in the control group who received nutrition counseling without any sardines in their diets. Further, those who ate sardines were also found to have higher amounts of “good” HDL cholesterol and a decrease in triglycerides and blood pressure — which are all positive contributions of sardines to heart health.
What Are the Downsides of Eating Sardines?
Some people should avoid or be cautious when eating sardines. If a person has high blood pressure or has been advised by their healthcare provider to limit sodium intake they should be cautious when choosing canned sardines and look for the lowest sodium options. Those with gout, a type of arthritis, are advised to avoid sardines as they are high-purine fish which can trigger a gout flare up.
Mercury isn’t a concern with smaller fish like sardines, especially since most people in the U.S. don’t even come close to meeting the recommended amount of fish intake. Further, sardines are a smaller fish and are known for being very low in mercury. It should be noted that the benefits of eating seafood, including sardines, far outweigh any risks people believe and the latest studies from the National Academies of Sciences, Engineering, and Medicine (NASEM) suggest that the more pressing concern is that Americans aren’t eating enough seafood.
Bottom Line: Sardines are a nutrient-packed food that can be enjoyed as part of a healthy eating plan. Although you can find them fresh, opting for the tinned version is an inexpensive way to get high quality protein.
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