Are Canned Sardines OK to Eat? A Nutritional Deep Dive

December 23, 2025 •

4 min read

According to the FDA, sardines are a "best choice" fish due to their low mercury levels. So, are canned sardines ok to eat? For most people, the answer is a resounding yes, as these small, affordable fish are packed with essential nutrients that support heart, brain, and bone health, but it is important to be mindful of sodium and purine content.

Quick Summary

Canned sardines are generally safe and highly nutritious, offering a potent source of omega-3 fatty acids, protein, calcium, and vitamin D. Health concerns are minor and usually related to high sodium and purine levels, making moderation key for individuals with specific conditions.

Key Points

Rich in Omega-3s: Sardines are a top source of anti-inflammatory omega-3 fatty acids, which are crucial for heart and brain health.
Excellent Source of Calcium: The soft, edible bones in canned sardines make them an outstanding non-dairy source of calcium and vitamin D for strong bones.
Low in Mercury: Because they are small fish low on the food chain, sardines have significantly lower mercury levels than larger fish like tuna, making them safer for frequent consumption.
High in Protein: Each can provides a substantial amount of protein, which is essential for muscle repair and overall bodily function.
Moderation is Key for Some: Individuals with high blood pressure or gout should moderate their intake due to high sodium and purine levels in some canned varieties.
Versatile and Convenient: Canned sardines are an affordable, shelf-stable, and convenient option that can be easily incorporated into salads, pastas, or enjoyed on crackers.

The Surprising Nutritional Power of Canned Sardines

For decades, canned sardines were relegated to the back of the pantry, but they are experiencing a renaissance as a budget-friendly "superfood". A single serving provides a powerhouse of nutrients that benefit multiple systems in the body. The canning process, which involves cooking the fish under high pressure, actually makes the small, soft bones edible, significantly boosting the fish's calcium content.

Heart and Brain Health Benefits

The most celebrated component of sardines is their high concentration of omega-3 fatty acids, specifically EPA and DHA. These polyunsaturated fats are vital for reducing inflammation throughout the body, which directly impacts cardiovascular health. Studies have shown that a diet rich in omega-3s can lower triglycerides, reduce blood pressure, and decrease the risk of heart disease. For brain health, omega-3s are critical for nerve function and cognitive development, especially during pregnancy. A food-first approach with sources like sardines is often recommended over supplements.

Bone and Muscle Support

Since canned sardines include edible bones, they are an exceptional source of calcium and vitamin D, two nutrients essential for building and maintaining strong bones. For those who are lactose intolerant or need non-dairy calcium sources, this is a significant advantage. Furthermore, sardines provide a rich source of high-quality protein, which is necessary for muscle growth, tissue repair, and immune function.

Lower Mercury Concerns

Unlike larger predatory fish like tuna or swordfish, sardines feed on plankton, placing them low on the marine food chain. This results in very low levels of mercury contamination, making them a safer seafood choice for consistent consumption, including for pregnant women and young children. The FDA classifies sardines as a "Best Choice" fish for this reason.

Potential Risks and Considerations

While highly beneficial for most, canned sardines are not without considerations. The canning process and choice of packing liquid can introduce certain risks.

Sodium Content: The most common drawback is the high sodium content used for preservation. While some brands offer low-sodium options, it's crucial for individuals with high blood pressure or kidney issues to check the nutrition label carefully. Rinsing sardines packed in brine can help reduce sodium levels.
Purine Levels: Sardines are high in purines, which the body breaks down into uric acid. For individuals with gout or a predisposition to kidney stones, a high intake of purine-rich foods can trigger a flare-up. Moderation is key for these individuals.
BPA Exposure: Some cans are lined with BPA (bisphenol A), a chemical linked to potential health issues. For those concerned, many brands now offer BPA-free cans.
Processing: As with any processed food, there can be a slight reduction in certain vitamins compared to fresh fish due to the heat involved in canning. However, the nutrient profile remains impressive, especially when balanced with fresh food.

Comparison: Canned Sardines vs. Tuna

To better understand why sardines are a standout choice, it's helpful to compare them with another popular canned fish.


Feature	Canned Sardines	Canned Tuna	Advantages of Sardines
Mercury Content	Very low (Best Choice by FDA)	Higher, especially albacore	Safer for frequent consumption, especially for pregnant women and children.
Omega-3s	High, concentrated source	Moderate, varies by type	Superior source for anti-inflammatory and cognitive benefits.
Calcium	Very high (contains edible bones)	Very low (bones removed)	Excellent for bone health, especially for dairy-free diets.
Convenience	Ready-to-eat, long shelf life	Ready-to-eat, long shelf life	Both are convenient, but sardines offer a higher nutrient density.
Sustainability	Highly sustainable (low on food chain)	Sustainability concerns exist for some tuna populations	A more environmentally responsible seafood choice.

Versatile Ways to Enjoy Canned Sardines

Canned sardines are incredibly versatile and can be enjoyed in many simple and delicious ways:

On Toast: Mash with a fork and mix with a squeeze of lemon juice, a dash of hot sauce, and fresh parsley for a quick snack or light lunch.
In a Salad: Add drained sardines to a Mediterranean-style salad with mixed greens, tomatoes, olives, and a light vinaigrette.
Pasta Sauce: Stir into a tomato-based or oil-and-garlic pasta sauce for an extra boost of flavor and nutrition.
As Patties: Form mashed sardines with breadcrumbs, an egg, and herbs into patties and pan-fry for a simple, high-protein meal.

Conclusion: A Healthy Choice in Moderation

So, are canned sardines ok? Absolutely. For the vast majority of people, canned sardines are not only okay but an excellent and affordable addition to a balanced diet. They are a nutritional powerhouse, providing hard-to-get omega-3 fatty acids, bone-building calcium and vitamin D, and high-quality protein with minimal mercury risk. While individuals with high blood pressure or gout should be mindful of sodium and purine content, choosing low-sodium varieties and eating in moderation mitigates these concerns. Embracing this simple and nutritious seafood can offer significant health benefits without breaking the bank. Start making healthy choices today with canned sardines.

Frequently Asked Questions

While canned sardines are very healthy, it is generally not recommended to eat them daily due to potential high sodium content in some varieties and a need for a varied diet. The FDA suggests a total weekly seafood intake of about 8 to 12 ounces. A few cans per week is a common recommendation.

The choice depends on your health goals. Sardines packed in water have fewer calories and less fat. However, sardines packed in extra virgin olive oil offer a bonus of healthy monounsaturated fats. For most health benefits, both are good choices, but oil-packed versions typically offer richer flavor and more fat.

Yes, canned sardines are an excellent source of calcium. The small bones are softened during the canning process and become completely edible, providing a significant amount of the daily recommended calcium intake.

No, canned sardines are one of the lowest-mercury fish available. Their small size and short lifespan mean they do not accumulate significant levels of mercury like larger predatory fish.

Yes, pregnant women can safely eat canned sardines. Due to their low mercury content, the FDA lists them as a 'Best Choice' fish, and their high omega-3 content is beneficial for fetal brain development.

Sardines contain high levels of purines, a natural compound that the body converts into uric acid. For individuals with gout, high uric acid levels can trigger a painful flare-up, so moderation is advised.

Look for low-sodium versions packed in water or extra virgin olive oil and opt for brands that use BPA-free cans. Choosing wild-caught sardines can also ensure better quality and flavor.