How Healthy Are Sardines in Water? A Deep Dive into Their Benefits

January 12, 2026 •

3 min read

Packed with protein and omega-3 fatty acids, canned sardines in water are a nutritional powerhouse often overlooked. This article explores just how healthy are sardines in water, providing a low-calorie, nutrient-dense alternative to other seafood options and a versatile pantry staple.

Quick Summary

Sardines in water offer significant nutritional benefits, including high levels of omega-3s, protein, calcium, and vitamin D, while being lower in calories and fat than oil-packed versions. They support heart, bone, and brain health, aid in weight management, and are considered a sustainable, low-mercury seafood choice.

Key Points

Rich in Omega-3s: Sardines in water are an excellent source of EPA and DHA, essential fatty acids that support heart and brain health and reduce inflammation.
High in Protein: A single can provides over 20 grams of high-quality protein, which promotes muscle repair, increases satiety, and aids in weight management.
Packed with Nutrients: They are a great source of calcium (especially with bones), Vitamin D, Vitamin B12, selenium, and iron.
Low Calorie and Fat: When packed in water, sardines are lower in calories and fat compared to oil-packed versions, making them ideal for weight loss plans.
Low Mercury Content: Due to their small size and diet, sardines have a significantly lower mercury concentration than larger fish, making them a safer choice for regular consumption.
Supports Bone Health: The calcium and Vitamin D in sardines are crucial for maintaining strong bones and preventing conditions like osteoporosis.
Sustainable Seafood Choice: Sardines reproduce quickly and are lower on the food chain, making them a more environmentally friendly seafood option.

Sardines in Water vs. Oil: The Key Nutritional Differences

When you see canned sardines on the shelf, you'll often find them packed in either oil or water. The choice affects not only the flavor but also the overall nutritional profile, especially regarding fat and calorie content. Sardines packed in oil, for example, have more total fat and calories, while sardines in water contain roughly half the fat and are a better option for those monitoring their caloric intake.

Comparing Sardines in Water and Oil


Feature	Sardines in Water (drained)	Sardines in Oil (drained)
Calories	Approximately 120 per serving	Up to 191 per serving
Total Fat	Lower fat content, often around 8g	Higher fat content, often around 10.5g
Saturated Fat	Lower saturated fat	Slightly higher saturated fat
Omega-3s	Rich in omega-3s (EPA and DHA)	Also rich in omega-3s, but may have less favorable omega-3 to omega-6 ratio depending on oil type
Flavor	Milder, less intense fish flavor	Richer, more pronounced flavor
Versatility	Excellent for dishes where you control the added fat	Can add more richness to dishes but might be too heavy for some

The Extensive Health Benefits of Sardines in Water

Sardines are considered a superfood for a reason. Their robust nutrient profile is retained when packed in water, making them a heart-healthy, muscle-building, and bone-strengthening addition to any diet.

Heart Health: Sardines are one of the best dietary sources of omega-3 fatty acids, including EPA and DHA, which are well-known for their cardioprotective effects. Regular consumption can help lower blood pressure, reduce inflammation, and decrease the risk of heart disease. A study cited by Frontiers in Nutrition emphasized that eating sardines provides a beneficial matrix of nutrients that work together for cardiovascular health.

Bone Health: Canned sardines, especially those with edible bones, are an excellent source of calcium, vitamin D, and phosphorus. These minerals are vital for maintaining strong bones and protecting against osteoporosis, offering a great option for those who are lactose intolerant or need more calcium.

Brain Health: The DHA in sardines is crucial for brain development and cognitive function. Research suggests that diets rich in omega-3s can help slow cognitive aging and improve mental health outcomes, including symptoms of anxiety and depression.

Weight Management: Thanks to their high protein and low-calorie content, sardines in water can be a valuable tool for weight management. The protein promotes satiety, helping you feel fuller for longer and reducing cravings for high-calorie snacks. The healthy fats also help improve insulin sensitivity and boost metabolism.

Sustainable and Low in Mercury: As a smaller, mid-trophic level fish, sardines have a significantly lower mercury content compared to larger predatory fish like tuna. This makes them a safe and sustainable seafood choice, even for pregnant women and young children.

Versatile Ways to Enjoy Sardines in Water

In Salads: Crumble drained sardines over a fresh salad for a protein boost without adding extra oil.
On Toast: Mash sardines with a squeeze of lemon juice and serve on whole-grain toast with avocado for a quick, nutritious meal.
With Pasta: Toss sardines with whole wheat pasta, garlic, and cherry tomatoes for a Mediterranean-inspired dish.
As a Snack: Enjoy straight from the can with crackers and a dash of hot sauce.

Potential Downsides and Considerations

While largely beneficial, there are a few points to consider. Some canned sardines can be high in sodium, so those with blood pressure concerns should opt for low-sodium or no-salt-added varieties and drain the water. Individuals with gout or kidney problems may also need to limit their intake due to high purine content, which creates uric acid. Always consult a healthcare provider for personalized advice.

Conclusion

In conclusion, the question "How healthy are sardines in water?" has a clear and overwhelmingly positive answer. These small fish deliver a big nutritional punch, providing essential omega-3s, high-quality protein, and vital minerals like calcium and vitamin D, all while being low in calories. For anyone looking for a budget-friendly, sustainable, and health-boosting addition to their diet, canned sardines in water are an excellent choice. Including them in moderation as part of a balanced diet can support cardiovascular, brain, and bone health, and aid in weight management. For those new to sardines, their mild flavor and versatility make them easy to incorporate into a wide range of delicious and healthy meals.

Check out more information on the wide-ranging health benefits of sardines.

Frequently Asked Questions

Sardines in water are lower in calories and fat, which can be preferable for weight management. While both provide omega-3s, some oil-packed versions may add extra calories, though extra virgin olive oil has its own benefits. The best choice depends on your specific dietary goals.

Yes, sardines are naturally high in omega-3s, and those packed in water retain these beneficial fatty acids. The omega-3s are contained within the fish itself, not the packing liquid.

Yes, especially if you eat the soft, edible bones within the can. Canned sardines are a great source of calcium and vitamin D, both essential for bone health.

Yes. Sardines in water are low in calories but high in protein and omega-3s, which promotes satiety and can aid in weight loss. The protein helps you feel full longer, reducing overall calorie intake.

The American Heart Association recommends eating two to three servings of fatty fish like sardines per week. It's a healthy practice to vary your seafood sources for a wider range of nutrients.

No. Sardines are a small, low-mercury fish, especially compared to larger predatory fish like tuna. The FDA lists them as a "Best Choice" for consumption, even for pregnant women.

Sardines in water are very versatile. You can add them to salads, mash them on toast with lemon, mix them into pasta dishes, or enjoy them straight from the can with crackers.