Is it healthy to eat a can of sardines every day?

November 11, 2025 •

3 min read

According to the Dietary Guidelines for Americans, seafood intake of 8 to 10 ounces per week provides valuable omega-3s and other nutrients. This leads many to wonder, is it healthy to eat a can of sardines every day to meet those goals? The answer is nuanced, balancing significant nutritional upsides with potential downsides depending on individual health factors.

Quick Summary

A daily can of sardines provides valuable omega-3s, protein, and calcium, but excessive consumption can lead to high sodium and purine intake.

Key Points

Moderate Intake: While nutritious, daily consumption of canned sardines is not generally recommended due to risks associated with high sodium and purine content.
Rich in Omega-3s: Sardines are an excellent source of omega-3 fatty acids (EPA and DHA), which are highly beneficial for heart and brain health.
Bone-Building Nutrients: Eating sardines with their bones provides a significant amount of calcium and vitamin D, supporting bone density.
High in Sodium: Many canned versions contain high levels of sodium, which can elevate blood pressure, especially for those with hypertension.
Purine Content and Gout: Sardines are high in purines, making them unsuitable for individuals with gout or a predisposition to kidney stones.
Low Mercury, Other Contaminants: Though low in mercury, sardines can accumulate other environmental contaminants, making variety and moderation important.
Choose Carefully: Opt for low-sodium varieties packed in water or olive oil, and rinse them to further reduce sodium intake.

Canned sardines are a convenient and affordable source of high-quality protein, heart-healthy omega-3 fatty acids, and several key vitamins and minerals. However, consuming a can every single day requires careful consideration of both benefits and potential drawbacks. While occasional intake is widely recommended, daily consumption effects depend on the type of sardines and individual health.

The Health Benefits of Eating Sardines Regularly

Heart and Brain Health

Sardines are rich in omega-3 fatty acids EPA and DHA, known for heart benefits like lowering triglycerides and blood pressure. Regular consumption of fatty fish may reduce heart disease risk. Omega-3s also support brain function and cognitive health.

Bone and Immune System Support

Sardines with bones offer calcium and vitamin D for strong bones. Vitamin D aids calcium absorption. They also provide selenium for immune function and vitamin B12 for nerve function and energy.

A Protein and Nutrient Powerhouse

Sardines are a complete protein source, essential for muscle health. Protein also aids weight management by promoting fullness. They contain minerals like phosphorus, magnesium, iron, and zinc.

Potential Risks and Downsides of Daily Canned Sardine Consumption

High Sodium Content

Canned sardines, especially in brine, can be high in sodium, contributing significantly to daily intake. Excess sodium can raise blood pressure and increase cardiovascular risk, particularly for those with hypertension. Choosing water-packed or unsalted oil varieties and rinsing can help.

Concerns for Gout Sufferers

Sardines are high in purines, which increase uric acid. This can trigger gout flare-ups in susceptible individuals. Daily consumption is not advised for those with gout or kidney stones.

Environmental Contaminants

Though low in mercury, sardines can contain trace PCBs and dioxins. While generally safe in moderation, daily intake raises concerns about cumulative exposure.

BPA Exposure from Can Linings

Some cans contain BPA in linings. Those concerned can choose BPA-free cans or fresh sardines.

Comparison Table: Sardines in Water vs. Oil


Feature	Canned Sardines in Water	Canned Sardines in Olive Oil
Calories	Lower	Higher
Fat Content	Lower	Higher
Omega-3s	Present	Often richer source
Sodium	Variable, can be lower	Variable, often higher
Preparation	Versatile; more 'fishy' flavor	Milder flavor; oil can be used

Conclusion: Moderation is Key

Daily canned sardine consumption is not generally recommended due to potential high sodium, purine, and contaminant intake. Moderation is preferred. Guidelines typically suggest 2-3 servings of oily fish like sardines per week. Diversifying fish intake and choosing low-sodium or water-packed options allows enjoyment of benefits without excess. Consult a healthcare professional for specific health concerns. You can find more information about recommended seafood consumption from the Dietary Guidelines for Americans.

Smart Sardine Consumption

Choose Wisely: Opt for low-sodium, water, or olive oil packed varieties.
Rinse and Drain: Rinsing reduces sodium in oil or brine packed sardines.
Diversify Your Fish: Include other low-mercury fish like salmon, herring, and mackerel.
Consider Fresh: Fresh sardines avoid canning concerns.
Mind Your Intake: Stay within weekly seafood guidelines.

How to Add Sardines to a Balanced Diet

On crackers or toast
In salads or pasta
Mixed with Dijon mustard
In fish cakes
As a pizza topping

Sardines are a valuable, nutrient-dense food for a varied diet. Balance is crucial, not daily consumption.

Frequently Asked Questions

While sardines are low in calories and high in satiating protein, which can support weight loss, eating them daily is not recommended. It's better to incorporate them into a varied diet a few times a week rather than relying on a single food source.

No, sardines are low in mercury because they are small, feed on plankton, and have a shorter lifespan than larger fish like tuna or swordfish. This makes them a safer choice for regular consumption.

The sodium content varies by brand and packing liquid, but many cans can have over 300 mg of sodium. Choosing low-sodium or water-packed versions and rinsing them can help reduce this.

To minimize risks, choose brands packed in water or unsalted olive oil. Rinsing them can reduce sodium. Incorporate them into a varied diet rather than eating them daily.

No, individuals with gout should limit or avoid sardines. The high purine content can increase uric acid levels and trigger painful gout flare-ups.

Sardines in water are lower in fat and calories. Sardines in olive oil can provide more healthy fat, but may be higher in calories and sodium depending on the brand. The best choice depends on your dietary goals.

Most health recommendations suggest consuming 2 to 3 servings of fatty fish like sardines per week. One can of sardines is typically considered one serving.

Yes, pregnant women can safely eat sardines. Due to their low mercury levels, they are considered a 'best choice' seafood and provide vital omega-3s for fetal development.