Are canned sardines good for you? Unpacking the nutritional benefits

October 4, 2025 •

3 min read

A 2021 clinical study found that older adults with prediabetes who consumed sardines twice weekly experienced a significantly lower risk of developing type 2 diabetes. As a result, many wonder: are canned sardines good for you and your overall health, or are there hidden downsides? This convenient and affordable seafood is a nutritional powerhouse with benefits that often go overlooked.

Quick Summary

Canned sardines are a nutrient-dense food, packed with omega-3s, high-quality protein, and bone-strengthening calcium and vitamin D. They are also notably low in mercury compared to larger fish, making them a safe and affordable choice for supporting heart, brain, and bone health, though some must consider sodium and purine levels.

Key Points

Rich in Omega-3s: Canned sardines are an excellent source of anti-inflammatory omega-3 fatty acids (EPA and DHA), which support heart and brain health.
High-Quality Protein: A single can provides a significant amount of high-quality protein, essential for muscle repair, growth, and overall metabolic function.
Calcium Powerhouse: Eating sardines with the softened, edible bones provides a dairy-free source of calcium and vitamin D for strong bones.
Low in Mercury: As a small fish low on the food chain, sardines contain far less mercury than larger fish, making them a safe choice for regular consumption.
Watch the Sodium: Some canned varieties can be high in sodium, so it's wise for individuals with hypertension to check labels or choose low-sodium options.
Convenient and Affordable: Canned sardines are a budget-friendly, long-lasting, and convenient way to incorporate more nutrient-dense seafood into your diet.

The Nutritional Powerhouse in a Can

Canned sardines are a convenient and nutrient-dense food, providing a range of vitamins and minerals. A standard 3.75-ounce can offers a significant amount of key nutrients, making them a valuable addition to a balanced diet.

Essential Omega-3 Fatty Acids

Sardines are an excellent source of omega-3 polyunsaturated fatty acids, including EPA and DHA. These essential fats are not produced by the body and must come from food. A single serving can provide over 2,000 milligrams of omega-3s, well above the daily recommended intake. Omega-3s are known for their anti-inflammatory effects and support for cardiovascular health.

High-Quality Protein

With approximately 22-25 grams of protein per can, sardines provide a complete protein source vital for muscle health and metabolic function. They are a cost-effective alternative to other protein sources.

Bone-Boosting Calcium and Vitamin D

For those who eat sardines with the bones, these fish are a good source of calcium and vitamin D. The canning process softens the bones, making them edible and providing a dairy-free source of calcium crucial for bone strength and preventing osteoporosis. Vitamin D aids in calcium absorption.

A Mineral and Vitamin Treasure Trove

Sardines also offer a good source of:

Vitamin B12: Important for blood cell formation and nerve health.
Selenium: An antioxidant supporting thyroid function.
Iron: Needed for oxygen transport.
Phosphorus: Supports bone health with calcium and magnesium.

Potential Risks and Considerations

While beneficial, canned sardines require some consideration depending on individual dietary needs.

Mercury Levels

Sardines are low on the marine food chain, resulting in significantly lower mercury levels compared to larger fish. The FDA lists sardines as a "best choice" due to their low mercury, making them suitable for most people, including pregnant individuals and children.

Sodium and Purines

Some canned sardines, especially those in brine, can be high in sodium. Individuals managing blood pressure should look for low-sodium options packed in water or olive oil. Sardines are also high in purines, which increase uric acid. Those with gout or a history of kidney stones should consume sardines in moderation.

Comparison: Choosing the Best Canned Sardines

The canning liquid affects the nutritional profile. Here is a comparison:


Feature	Sardines in Water	Sardines in Olive Oil	Sardines in Tomato Sauce
Fat Content	Lower total fat and calories.	Higher in total fat and calories.	Varies, often higher in sodium and may contain added sugar.
Omega-3s	Rich source of essential omega-3s.	Retain high omega-3 content.	Still a good source of omega-3s.
Sodium	Best for low-sodium diets.	Sodium content varies; check labels.	Can be higher in sodium; check the label.
Flavor	Mild, clean fish flavor.	Richer flavor profile.	Tangy and savory flavor.
Best For	Weight management, low-calorie diets.	Adding flavor to toast, salads.	Heartier meals, pasta dishes.

Delicious Ways to Add Sardines to Your Diet

Canned sardines are versatile and easy to incorporate into meals:

Sardine Toast: Mash sardines with lemon juice and herbs on toast.
Quick Pasta: Add drained sardines, garlic, chili flakes, and parsley to cooked pasta.
Hearty Salad: Toss sardines with greens, olives, capers, and vinaigrette.
Fish Cakes: Mix mashed sardines with potatoes and herbs, then pan-fry.
Flavorful Spread: Blend sardines with cream cheese or Greek yogurt for a savory pâté.

Conclusion: A Tiny Fish with a Big Impact

Canned sardines offer significant health benefits, including supporting heart, brain, and bone health through omega-3s, calcium, and vitamin D. They are a low-mercury, affordable, and convenient way to increase nutrient intake. While monitoring sodium and purines is necessary for some, sardines are generally a smart choice for meeting seafood recommendations.

A note on sustainability

Sardines are a sustainable seafood choice due to their life cycle and abundance. Choosing wild-caught sardines from certified fisheries is an environmentally responsible option. For more information on dietary guidelines, consult the National Institutes of Health (NIH) website.

National Institutes of Health (NIH) resource

Frequently Asked Questions

While fresh sardines can have slightly higher levels of some vitamins that degrade with heat, canned sardines often have more calcium because their soft, edible bones are included. Canned varieties are also more convenient and affordable.

Yes, eating canned sardines daily is generally safe. However, moderation is key. It's best to eat a variety of seafood to ensure a broad range of nutrients and keep within recommended weekly seafood consumption guidelines.

Canned sardines are often a healthier choice than canned tuna. They contain more omega-3s, calcium, and vitamin D. Critically, sardines are also significantly lower in mercury than both light and albacore tuna.

Individuals with high blood pressure should be cautious of the sodium content in canned sardines. It is best to choose low-sodium varieties, often packed in water or olive oil, and limit intake to manage sodium consumption.

People with fish allergies should avoid sardines. Also, individuals with gout or a history of kidney stones should limit or avoid sardines due to their high purine content, which can increase uric acid levels.

Yes, sardines are excellent for bone health. When canned with the bones intact, they are a fantastic source of calcium and vitamin D, which are essential for maintaining bone density.

The healthiest way is to choose varieties packed in water or extra virgin olive oil with minimal added salt. Pair them with whole-grain toast, salads, or vegetables to balance your meal.