Do Sardines Have Vitamin D? Yes, and Here's How Much

January 12, 2026 •

3 min read

According to nutrition experts, a single serving of canned sardines can deliver a significant portion of your daily vitamin D needs. These small, oily fish are celebrated for their nutritional density, and their vitamin D content is a key reason why. This guide explores just how much vitamin D you can get from sardines and why they are such a valuable addition to your diet.

Quick Summary

Sardines are a natural and rich source of vitamin D, with canned varieties offering between 193-250 IU per 3.5-ounce serving, contributing significantly to daily intake. They provide this vital nutrient along with other key vitamins and minerals for overall health.

Key Points

Rich Source: Sardines are a natural source of vitamin D, with canned versions containing a significant amount per serving.
Synergistic Nutrients: Eating sardines provides a holistic nutritional package, including omega-3 fatty acids, calcium, and vitamin B12, which enhance the benefits of vitamin D.
Bone Health: The high content of both vitamin D and calcium in sardines makes them a powerful food for supporting bone health.
Sustainable Choice: Due to their place on the food chain, sardines have lower mercury levels compared to larger fish, making them a safe and sustainable seafood option.
Convenient and Affordable: Canned sardines are an inexpensive, shelf-stable, and convenient way to incorporate more vitamin D into your diet year-round.
Content Varies: The exact amount of vitamin D can differ based on whether the sardine is fresh or canned, with canning in oil often preserving the nutrient level.
Lower Mercury Levels: Compared to larger fish like tuna, sardines are a safer option regarding mercury exposure, particularly for pregnant women.
Processing Matters: Dried sardines can have a very high vitamin D content, while canned products retain the nutrient well, especially in oil.

The Vitamin D Content in Sardines

Yes, sardines are a natural and excellent source of vitamin D. The exact amount can vary based on whether they are fresh, dried, or canned, and the processing. Canned sardines, a widely available option, consistently provide a substantial quantity.

A typical 3.5-ounce (100-gram) serving of canned sardines, often in oil, offers roughly 193–250 IU of vitamin D. This can represent about 24–31% of the daily recommended intake for most adults. The oil in canned sardines helps maintain the vitamin D content. Dried sardines may contain even higher concentrations.

Benefits of Sourcing Vitamin D from Sardines

Consuming vitamin D from foods like sardines provides a comprehensive nutritional benefit compared to isolated supplements. Sardines offer a profile of nutrients that work together.

Here are some key benefits:

Bone Health: Sardines are a source of both vitamin D and calcium, especially with edible bones. Vitamin D aids calcium absorption, benefiting bone strength.
Anti-inflammatory: Rich in omega-3 fatty acids EPA and DHA, combined with vitamin D, sardines may help reduce inflammation and oxidative stress, supporting cardiovascular health.
Low Mercury: As small fish, sardines have lower mercury levels than larger fish, making them a safer choice for regular consumption.
Vitamin B12 Boost: A serving offers a high amount of vitamin B12, essential for nerve function and energy.

The Vitamin D Difference: Sardines vs. Other Foods

Comparing sardines to other foods highlights their value as a vitamin D source. They hold their own, particularly against dairy and fortified items.


Food Source	Serving Size	Approximate Vitamin D (IU)	% of Daily Value (DV)	Notes
Sardines (Canned in Oil)	3.5 oz (100g)	193–250 IU	24–31%	Excellent natural source
Sockeye Salmon (Cooked)	3 oz (85g)	570 IU	71%	Wild-caught often higher in D
Farmed Rainbow Trout (Cooked)	3 oz (85g)	645 IU	81%	High content from aquaculture feed
Cod Liver Oil	1 tbsp	1,360 IU	170%	Highly concentrated source
Fortified 2% Milk	1 cup	120 IU	15%	Fortified source
Fortified Orange Juice	1 cup	100 IU	12%	Fortified source; often high in sugar
Large Egg (Scrambled)	1 egg	44 IU	6%	Vitamin D is in the yolk

Incorporating Sardines into Your Diet

Sardines are versatile. They can be mashed on toast, added to salads, or included in pasta sauces. Canned sardines are a convenient and cost-effective pantry item with a long shelf life.

Fresh vs. Canned Sardines

Both fresh and canned sardines are nutritious, but canned versions often have more vitamin D, especially when packed in oil, as the process helps preserve the nutrient. Canned sardines are also generally more accessible and affordable.

Conclusion: The Final Word on Sardines and Vitamin D

Sardines are an excellent natural source of vitamin D, offering a significant portion of daily needs in an affordable serving. They also provide valuable nutrients like omega-3s, calcium, and B12, supporting overall health. Including sardines a few times a week is a smart way to boost vitamin D intake through diet. They are a nutrient-dense food with many health advantages.

Potential Downsides and Considerations

Considerations when eating sardines include potential higher sodium content in canned versions; checking labels is advised for those monitoring salt intake. Sardines in olive oil add healthy fats but also calories. The taste might not appeal to everyone, but experimenting with recipes can help.

Evaluation of Vitamin D3 Content in Selected Dried, Canned and Smoked Fishery Products as Affected by Processing and Packaging Parameters

Frequently Asked Questions

A standard 3.5-ounce (100-gram) serving of canned sardines typically contains approximately 193-250 IU of vitamin D, which fulfills about 24-31% of the daily recommended intake for most adults.

Yes, canned sardines often contain more vitamin D than fresh ones. The canning process, especially when the fish is packed in oil, helps to preserve the vitamin D content, making them a more reliable dietary source.

While sardines are an excellent source, relying on them alone may not be enough to meet the entire daily requirement. It is best to combine them with other sources, such as fortified foods and sensible sun exposure, for optimal vitamin D levels.

Getting vitamin D from sardines provides a range of other nutrients, including omega-3s, calcium, and protein, which work together to support bone, heart, and immune health. The body can also absorb natural vitamin D from food sources more effectively than some synthetic forms.

Sardines are a very good source of vitamin D, though some other fatty fish like salmon and mackerel can contain higher amounts per serving. However, sardines offer a competitive vitamin D content alongside lower mercury levels and affordability.

Yes, it is not only safe but recommended to eat the soft, edible bones found in many canned sardines. The bones are a fantastic source of calcium, and when paired with the natural vitamin D, they provide excellent support for bone health.

You can add sardines to your diet by mashing them on toast, mixing them into salads or pasta, or creating simple spreads. Their rich flavor can be easily balanced with citrus, herbs, and other ingredients.