Are canned sardines healthy? A detailed nutritional breakdown

October 3, 2025 •

3 min read

According to the FDA, sardines are a 'best choice' seafood option, containing exceptionally low levels of mercury compared to larger fish. This makes them a nutritious, affordable, and safe choice for many people wondering: Are canned sardines healthy?.

Quick Summary

Canned sardines are a nutritious and affordable seafood packed with omega-3 fatty acids, protein, calcium, and vitamin D. They support heart, brain, and bone health, but consumers should be mindful of sodium content and the packing liquid when making a selection.

Key Points

Rich in Omega-3s: Canned sardines are an exceptional source of omega-3 fatty acids (EPA and DHA), which are crucial for heart and brain health by reducing inflammation and lowering triglycerides.
Excellent Source of Calcium: Eating sardines with their soft, edible bones provides a significant amount of calcium, essential for strong bones, making them a great dairy alternative.
High in Vitamin D: Sardines are one of the few natural food sources of vitamin D, which is vital for calcium absorption and immune system support.
Low Mercury Content: Due to their small size and diet of plankton, sardines are very low in mercury, making them a safe seafood choice for frequent consumption, even for pregnant women.
Packed with Protein and B12: They provide high-quality, complete protein for muscle health and are an outstanding source of vitamin B12, important for red blood cell formation and nerve function.
Consider Sodium and Packing Liquid: Be mindful of sodium content, especially if you have high blood pressure. Choose sardines packed in water or extra virgin olive oil to control added calories and fat balance.
Potential for Gout Sufferers: As a purine-rich food, sardines should be consumed in moderation by individuals with gout to manage uric acid levels.

The Surprising Nutritional Power of Canned Sardines

Canned sardines are a nutritious and affordable source of essential nutrients. They are low in mercury due to their position in the marine food chain.

Omega-3 Fatty Acids: The Heart-Healthy Fats

Canned sardines are rich in omega-3 fatty acids like EPA and DHA, with a single can providing a significant amount of these beneficial fats. Omega-3s have anti-inflammatory properties and are known for their positive impact on heart health. These benefits include lowering blood triglycerides and pressure, preventing blood clots, and increasing 'good' cholesterol. These effects can reduce the risk of cardiovascular disease.

A Bone-Building Powerhouse

Eating canned sardines with their skin and bones provides calcium and vitamin D. This makes them a good non-dairy calcium source. A 3-ounce serving with bones offers over 32% of the daily value for calcium, important for strong bones and teeth. Vitamin D is also present, aiding calcium absorption and supporting immune function and bone health.

High-Quality Protein and Other Nutrients

Canned sardines provide high-quality protein and various other nutrients. The protein content supports muscle repair and satiety. Sardines are also a good source of vitamin B12, important for nerve function and red blood cell production, along with other B vitamins and minerals like iron, potassium, magnesium, phosphorus, and selenium.

Canned Sardines: What to Consider Before Buying

The nutritional content of canned sardines can vary depending on the packing liquid.


Feature	Sardines Packed in Olive Oil	Sardines Packed in Water	Sardines in Tomato Sauce	Sardines in Vegetable Oil
Fat Content	Higher total fat (from added olive oil), but mainly healthy monounsaturated fat	Lower total fat and calories	May contain healthy lycopene from tomatoes, but watch for added sugar and sodium	Often packed in high omega-6 oils, which can be inflammatory when imbalanced
Sodium	Often moderate sodium; check label	Can be lower in sodium; look for 'low sodium' versions	May contain higher sodium; check label	Often moderate sodium; check label
Flavor	Richer, more buttery flavor profile	Milder, more neutral flavor	Tangy and can be used directly in dishes	Flavor can vary depending on the specific oil

Potential Downsides and Considerations

While generally healthy, some canned sardines can be high in sodium. Low-sodium options packed in water are recommended for those with sodium-sensitive conditions. Sardines contain purines, which can affect individuals with gout, so moderation is advised. Choosing brands with sustainability certifications like MSC is also a consideration.

Incorporating Sardines into Your Diet

Canned sardines are versatile and can be eaten directly from the can. They can be added to toast or crackers with lemon or hot sauce, flaked into salads, tossed with pasta, or mashed into a spread for sandwiches.

Conclusion: A Healthy and Accessible Superfood

Canned sardines are a healthy, affordable source of omega-3s, calcium, vitamin D, and protein with low mercury risk. While sodium and packing liquid should be considered, their nutritional value is high. Regular consumption can benefit heart, bone, and brain health. Sources like the FDA provide further nutritional information.

How to Choose the Healthiest Canned Sardines

Opt for sardines in extra virgin olive oil or water and check sodium content, choosing low-sodium if necessary. Wild-caught, sustainable options are also recommended.

For More Information on Fish Safety

For more detailed information and the latest recommendations on fish consumption and mercury levels, refer to the official FDA website.

Frequently Asked Questions

While fresh fish is often perceived as healthier, canned sardines are highly nutritious. They retain most of their omega-3s and are a better source of calcium because the soft bones are consumed during canning. The primary difference is the potential for higher sodium in canned varieties and the type of packing liquid used.

Both options are healthy, but they have different nutritional profiles. Sardines in olive oil have more calories and fat, but it is typically heart-healthy monounsaturated fat. Sardines in water are lower in fat and calories, making them a good option for those managing their weight.

No, canned sardines are very low in mercury. As small, forage fish, they are low on the food chain and accumulate far less mercury than larger predatory fish like tuna. The FDA classifies them as a 'best choice' due to their low mercury levels.

For most healthy individuals, consuming one to three cans of sardines per week is recommended to reap the benefits of their omega-3s and other nutrients. Those with high blood pressure or gout may need to monitor their intake more closely due to sodium and purine content.

Yes, sardines are considered a safe and highly recommended option for pregnant and breastfeeding women. Their low mercury content and high levels of omega-3s, choline, and iron provide critical nutrients for fetal brain development.

Yes, sardines can support weight loss due to their high protein content. Protein promotes satiety, helping you feel fuller for longer and potentially reducing overall calorie intake.

The soft bones and skin in canned sardines are perfectly safe to eat and provide a significant boost of calcium and vitamin D. The high-pressure canning process softens the bones, making them easily digestible.

The sodium content varies by brand and packing liquid. While some are high, many brands offer low-sodium options. It is important to check the nutrition label, especially for individuals monitoring their sodium intake.

Yes, canned sardines are very versatile and can be used in a variety of dishes. They can be flaked into salads, tossed with pasta, mashed for sandwiches, or mixed into dips for a flavorful, nutrient-dense ingredient.

Yes, the high omega-3 (DHA and EPA) content in sardines is excellent for brain health. Omega-3s support cognitive function, memory, and may help protect against neurodegenerative diseases.