A Guide to Selecting the Healthiest Sardines to Buy

December 11, 2025 •

4 min read

With up to two grams of heart-healthy omega-3s per can, sardines are a nutritional powerhouse. Navigating the canned fish aisle can be tricky, however, and choosing the right variety is key. This guide will help you determine which are the healthiest sardines to buy by examining key factors like sourcing, packing liquids, and packaging.

Quick Summary

This guide provides a comprehensive breakdown of how to identify the healthiest canned sardines available. It covers the importance of choosing sustainable, wild-caught fish and outlines the best packing liquids. Key details include selecting options with low sodium, edible bones, and BPA-free packaging.

Key Points

Wild-Caught is Best: Prioritize sardines that are wild-caught for better flavor and a more diverse nutrient profile compared to farmed fish.
Choose Water or EVOO: Opt for sardines packed in water for lower calories or in extra virgin olive oil (EVOO) for added healthy fats and antioxidants.
Eat the Bones for Calcium: Look for sardines with skin and bones intact, as the soft, edible bones are a fantastic, dairy-free source of calcium and vitamin D.
Check for Sustainability: Look for the Marine Stewardship Council (MSC) label to ensure the sardines were sourced from a responsibly managed fishery.
Avoid Refined Oils and Sugary Sauces: Steer clear of products packed in vegetable or soybean oils, or those with sauces containing high levels of added sugar and sodium.
Opt for BPA-Free Packaging: Choose brands that use BPA-free cans or pack in glass jars to avoid potential chemical exposure.
Control Sodium: If needed, rinse canned sardines under cold water to significantly reduce their sodium content.

Understanding the Fundamentals of Healthy Sardines

When choosing canned sardines, the first step is to look beyond the convenience and understand the nutritional impact of different processing methods. All sardines offer high-quality protein and are rich in omega-3 fatty acids, but crucial distinctions exist that separate the healthiest from the rest. Factors like the packing medium, sourcing, and whether the skin and bones are included all play a significant role.

The Impact of Packing Liquid

One of the most critical decisions when buying sardines is the type of liquid they are packed in. This choice affects the calorie count, fat profile, and overall quality.

Sardines in Water

For those managing their calorie or fat intake, sardines packed in water are often the best choice. A serving of sardines in water has fewer calories and less fat compared to those packed in oil. The mild taste also allows the natural flavor of the fish to shine, making them versatile for recipes where you don't want an oily residue.

Sardines in Extra Virgin Olive Oil (EVOO)

Packing sardines in high-quality extra virgin olive oil is an excellent option for enhancing both flavor and nutritional value. EVOO is a monounsaturated fat that adds more healthy fats and antioxidants to the finished product. While higher in calories than water-packed versions, a high-quality EVOO is a beneficial addition to your diet. The oil can also be used in dressings or other culinary applications after the fish is consumed.

What to Avoid: Sardines in Other Oils and Sauces

Some sardines are canned in less healthy oils, such as vegetable, soybean, or refined olive oil. Refined oils lose many of their natural antioxidants during processing and can introduce chemicals into the food. Similarly, sardines in tomato or mustard sauces can contain high levels of added sugar and sodium, undermining their health benefits. It is best to avoid these options and stick to those packed in water or high-quality olive oil.

The Benefits of Bones and Skin

For maximum nutritional benefit, opt for canned sardines that still include the skin and bones. The canning process softens the tiny bones to the point where they are completely edible and provide a massive boost of calcium. A single can of sardines with bones can provide as much as 35% of your daily calcium needs, making them a fantastic, dairy-free source of bone-strengthening minerals. The skin also contains additional omega-3s and other nutrients.

Sourcing and Sustainability: Making an Ethical Choice

Choosing sustainably sourced seafood is important for environmental health. Sardines are a low-mercury, low-food-chain fish, making them a safer choice overall compared to larger fish like tuna. However, not all fisheries are managed equally. To ensure you are choosing a sustainable product, look for these key indicators:

Wild-Caught: Wild-caught fish often have a better flavor and wider variety of nutrients compared to farmed fish.
MSC Certification: The Marine Stewardship Council (MSC) label signifies that the fish was caught using sustainable methods that minimize environmental impact and protect fish populations.
Specific Sourcing: Be mindful of the source region, as some areas like the Mediterranean have poorly managed fisheries. Cans from areas with strong fishery management, such as the Pacific Northwest or off the Iberian Peninsula, are often better choices.

Packaging Considerations: BPA-Free Cans

Another factor for the health-conscious consumer is the can itself. Bisphenol-A (BPA) is a chemical used in some can linings that can act as an endocrine disruptor. To avoid potential exposure, look for cans that are explicitly labeled as BPA-free. Many premium brands now use BPA-free packaging or package their products in glass jars.

Brand Spotlight: Top Choices for Healthy Sardines

While personal taste varies, several brands are consistently recognized for their commitment to quality and health. These often feature simple, clean ingredients and adhere to high standards of sustainability.

Wild Planet: Known for their sustainably caught sardines, Wild Planet is a popular choice for those prioritizing eco-friendly sourcing.
King Oscar: A Norwegian brand with a long history, King Oscar offers a variety of premium, traditionally processed sardines packed in extra virgin olive oil.
Matiz: This brand specializes in gourmet, imported Spanish sardines, often packed in high-quality olive oil with minimal ingredients.

Comparison of Healthy Sardine Options


Feature	Sardines in Water	Sardines in EVOO	Skin-on, Bone-in	Skinless, Boneless
Calories	Lower	Higher	Higher	Lower
Fat	Lower	Higher (Healthy Monounsaturated Fat)	Higher	Lower
Sodium	Often lower, but check label	Often lower, but check label	Similar	Similar
Calcium	Low (if drained)	Low (if drained)	High (Edible Bones)	Low
Nutrient Density	High (lean)	Very High	Very High	Lower
Best For	Weight management, calorie control	Flavor, healthy fats, gourmet use	Max calcium, overall nutrition	Smoother texture, less intense flavor

How to Reduce Sodium Intake

For those concerned about sodium, even healthy options can sometimes have higher levels. A simple but effective method to reduce sodium is to rinse the sardines under cold water for about 30 seconds. This can lower the sodium content by as much as 40%, making them a better choice for individuals with high blood pressure or other health concerns.

Conclusion: Making the Best Choice for Your Plate

Ultimately, the healthiest sardines to buy depend on your specific dietary needs and preferences. However, following a few key guidelines will ensure you are making an informed and nutritious choice. Prioritize wild-caught sardines packed in water or extra virgin olive oil. For a significant boost of bone-building calcium and vitamin D, select products that contain the skin and bones. By checking for certifications like the MSC label and choosing BPA-free cans, you can enjoy these convenient and affordable nutritional powerhouses with confidence. The variety of options available makes it easy to find a brand that fits your health goals while still providing a delicious meal or snack. For more information on sustainable fishing, visit the Marine Stewardship Council.

Frequently Asked Questions

No, sardines are a small, low-trophic-level fish, meaning they accumulate very low levels of mercury compared to larger fish like tuna. The FDA considers them a 'best choice' for consumption.

Yes, the bones in canned sardines are cooked and softened during the canning process, making them completely safe and edible. They are also a significant source of calcium.

Sardines packed in water are lower in calories and fat, making them a great option for weight management. Sardines in high-quality extra virgin olive oil provide additional healthy fats and flavor, and both are excellent choices.

The FDA recommends eating two to three servings of fish, including sardines, per week. It is also a good practice to vary your seafood intake.

A simple trick is to empty the can into a colander and rinse the sardines under cold water for about 30 seconds. This can reduce the sodium content by a significant amount.

Look for a can featuring the Marine Stewardship Council (MSC) blue fish label. This certification indicates that the fishery was independently assessed for sustainability.

The terms 'sardine' and 'pilchard' are often used interchangeably, but generally, pilchards are simply larger, older sardines. The canning process and nutritional content remain very similar.