How Many Cans of Sardines Can You Eat a Week? A Guide to Safe and Healthy Consumption

November 7, 2025 •

4 min read

According to the Dietary Guidelines for Americans, adults should consume 8 to 12 ounces of seafood per week, which translates to roughly 2 to 3 standard-sized cans of sardines. Knowing how many cans of sardines can you eat a week? is key to balancing the powerful nutritional benefits with potential health considerations.

Quick Summary

Adults can safely eat about two to three cans of sardines per week to meet national seafood intake recommendations, balancing nutrient-rich omega-3s and other vitamins while moderating sodium and purine content. Moderation is key for all seafood, not just sardines, to gain diverse nutrients.

Key Points

Moderate Consumption: A healthy adult can consume approximately 2 to 3 standard-sized (3.75-4 oz) cans of sardines per week to meet national seafood recommendations.
Rich in Nutrients: Sardines are a powerhouse of nutrition, providing high-quality omega-3 fatty acids, protein, calcium, vitamin D, and B12.
Manage Sodium: Canned sardines can be high in sodium; opt for low-sodium versions or drain the liquid to reduce intake, especially if you have high blood pressure.
Gout Caution: Due to their high purine content, individuals with gout or a predisposition to kidney stones should limit or avoid sardines.
Low Mercury: Sardines are a 'best choice' seafood option due to their low mercury levels, making them a safe choice for most people, including pregnant women.
Variety is Key: To ensure a wide range of nutrients and minimize risks from any single food source, it's best to vary your seafood choices throughout the week.

General Guidelines on Sardine Consumption

For most healthy adults, consuming two to three standard (around 3.75-4 ounce) cans of sardines per week is an excellent way to incorporate the benefits of fatty fish into your diet. This recommendation aligns with broader guidance from organizations like the American Heart Association and the FDA, which suggest 8 to 12 ounces of seafood weekly. Eating a small amount of sardines daily is also generally acceptable, provided the total weekly intake remains within the recommended range.

However, eating more than four cans of sardines per week is not recommended, as a balanced diet is important to avoid over-exposure to any single food source and its particular components. The small size of sardines makes them low in mercury compared to larger predatory fish like tuna, but varying your seafood choices is still a smart strategy.

The Nutrient Powerhouse: Benefits of Eating Sardines

Despite their small size, sardines are a nutritional giant. They are packed with essential vitamins and minerals that offer a range of health advantages.

Heart and Brain Health

Sardines are one of the richest dietary sources of omega-3 fatty acids, specifically EPA and DHA. These fatty acids have well-documented benefits for cardiovascular health, including reducing inflammation, lowering blood pressure, and decreasing triglycerides. Regular consumption has been linked to a reduced risk of dying from heart disease. The DHA in sardines is also crucial for brain development and cognitive function.

Bone Strength

Because they are typically canned and eaten whole, including the soft bones, sardines are an excellent source of calcium and vitamin D. These nutrients are vital for maintaining strong, healthy bones and can help protect against conditions like osteoporosis, especially in older adults. This makes them a great option for those who are lactose intolerant or need to supplement their calcium intake.

Other Key Nutrients

Sardines provide an impressive array of other nutrients essential for overall well-being:

Protein: A single can provides over 20 grams of high-quality, complete protein, which is essential for muscle repair and growth.
Vitamin B12: Sardines are exceptionally high in vitamin B12, which supports nerve function and red blood cell production.
Selenium: An important antioxidant, selenium supports thyroid function and DNA production.
Iron, Potassium, and Zinc: These minerals support a variety of bodily functions, from muscle contractions to immune support.

Important Considerations and Potential Risks

While highly beneficial, canned sardines come with a few potential drawbacks that should be managed through mindful consumption.

Sodium Content

Canned sardines can be high in sodium, which is a concern for individuals with high blood pressure or kidney disease. A single can may contain a significant portion of the daily recommended sodium intake, which is typically limited to 2,300 mg.

To manage sodium intake:

Look for brands that offer low-sodium or no-salt-added varieties.
Drain the oil or water from the can before eating, which can reduce sodium.
Balance your meal by pairing sardines with fresh, low-sodium foods like salads and vegetables.

High Purine Content

Sardines are a high-purine food. In the body, purines break down into uric acid, and excessive uric acid levels can cause painful flare-ups in individuals with gout. People who suffer from gout or are prone to kidney stones should consult a healthcare provider and may need to limit their sardine intake.

Mercury and Contaminants

Sardines are very low in mercury because they are small, low on the food chain, and have a short life span. They are considered a "best choice" by the FDA regarding mercury levels. However, some studies have noted the presence of other contaminants like PCBs and dioxins in oily fish, which highlights the need for a varied diet rather than relying solely on one fish source.

Canned vs. Fresh Sardines

There are key differences between fresh and canned sardines to consider for your diet. While fresh sardines are a delicious option, canned ones offer convenience and extended shelf life.


Feature	Canned Sardines	Fresh Sardines
Availability	Widely available year-round in most grocery stores.	Limited availability, typically near coastal regions or specialty markets.
Convenience	Ready-to-eat with minimal or no preparation.	Requires cleaning and cooking, with a short shelf life.
Nutrients	Excellent source of calcium (bones eaten whole), omega-3s, and B12.	Offers similar nutrients but without the high calcium content from bones.
Sodium	Can be high in sodium; low-sodium options are available.	Naturally low in sodium.
Preparation	Eaten straight from the can, on toast, or in salads.	Best grilled, fried, or baked.

Creative Ways to Enjoy Sardines

If you are new to eating sardines, or just looking for some fresh ideas, there are numerous ways to prepare them that enhance their flavor and texture.

On Toast: Serve sardines on crusty bread or crackers with a squeeze of lemon, chopped onion, and a sprinkle of fresh herbs like dill or parsley.
In Salads: Flake sardines into a green salad with fresh vegetables, or try a Mediterranean-inspired salad with olives, tomatoes, and capers.
Pasta Dishes: For a rich, savory flavor, sauté sardines with garlic, olive oil, and chili flakes, then toss with pasta.
Sandwiches: Mash sardines with mayonnaise or hummus, and mix with chopped celery and seasonings for a twist on classic tuna salad.
Dips: Blend sardines with Greek yogurt, lemon juice, and seasonings for a healthy dip.

Conclusion

Including two to three cans of sardines per week in your diet is a safe and effective way to boost your intake of essential omega-3 fatty acids, protein, calcium, and vitamin D. While canned sardines are a convenient and affordable option, it is important to be mindful of sodium content, especially for individuals managing blood pressure. Those with gout should also be cautious due to the high purine content. By varying your seafood choices and opting for low-sodium products, you can enjoy the many health benefits this small but mighty fish provides. For detailed dietary guidance, always consult with a healthcare professional or a registered dietitian. For more information on dietary recommendations, visit the Dietary Guidelines for Americans website.

Frequently Asked Questions

While generally safe, it is best to eat sardines in moderation. Limiting your intake to a few cans per week, as part of a varied diet, helps to balance your nutrient intake and minimize any potential risks from excessive consumption of a single food type.

Sardines are very low in mercury. As small, short-lived fish low on the food chain, they accumulate far less mercury than larger predatory fish. The FDA considers them a 'best choice' for low mercury seafood.

Sardines packed in water are generally lower in calories and fat than those packed in oil. However, the oil-packed varieties offer healthy omega-3 fats, but check the label for sodium, as oil-packed versions can be higher.

Yes, but you should choose low-sodium or no-salt-added canned sardines and drain the liquid. Regular canned sardines can be high in sodium, which is a concern for those managing high blood pressure.

Sardines are a high-purine food, and high purine intake can trigger gout attacks. Individuals with gout or a history of high uric acid levels should limit or avoid sardines and consult a doctor.

Yes, sardines are an excellent source of calcium, especially when consumed from a can where the soft, edible bones are included. A typical 3.75-ounce can can provide around 351 mg of calcium.

Yes, pregnant and breastfeeding women can safely eat canned sardines within the recommended seafood intake of 8 to 12 ounces per week. Sardines are a good source of omega-3s and are low in mercury, making them a safe option.