Is Walmart Sardines Good for You? A Complete Nutrition Guide

January 12, 2026 •

3 min read

With a 3.75 oz can of sardines packing over 1,500mg of omega-3s, these small fish are a nutritional powerhouse. But is Walmart sardines good for you, and how does the Great Value brand stack up nutritionally and in terms of quality compared to more expensive alternatives?

Quick Summary

Walmart's Great Value sardines offer key health benefits like omega-3s, protein, and calcium at an affordable price. Consumers should compare sodium content and packing liquid to choose the healthiest option for their dietary needs.

Key Points

Affordable Nutrition: Walmart's Great Value sardines provide a budget-friendly source of high-quality protein, omega-3s, and essential vitamins like B12 and D.
Omega-3 Rich: Sardines are exceptionally high in omega-3 fatty acids (EPA and DHA), which benefit heart and brain health by reducing inflammation and improving function.
Low Mercury: As a small, non-predatory fish, sardines have very low mercury levels, making them a safer seafood option for regular consumption.
Consider the Packing Liquid: Varieties packed in water are lower in fat and calories, while those in extra virgin olive oil can add beneficial monounsaturated fats. Opt for these over vegetable oil-packed options.
Be Mindful of Sodium: Canned sardines can contain high levels of sodium. To mitigate this, choose low-sodium versions or drain the liquid thoroughly before eating.
Excellent Source of Calcium: Eating canned sardines with their soft, edible bones provides a significant amount of calcium, making them a great dairy-free source for bone health.

General Health Benefits of Sardines

Sardines are a small, oily fish celebrated for their impressive nutritional profile. Regardless of the brand, including Great Value, sardines provide several health-promoting components. As a smaller fish, they are also very low in mercury, a significant advantage over larger predatory fish like tuna.

Heart and Brain Health

Sardines are an excellent source of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats are crucial for reducing inflammation, lowering blood pressure, and supporting overall cardiovascular health. The DHA in sardines is also vital for brain health and cognitive function, with studies linking higher omega-3 intake to improved memory and mood.

Bone Health and Other Nutrients

If you consume canned sardines with the bones, you benefit from a significant boost of calcium and vitamin D. These two nutrients work synergistically to support bone density and health throughout your life. Additionally, sardines are rich in other important nutrients, including:

Vitamin B12: Essential for nerve function and red blood cell formation.
Protein: A can of sardines provides a substantial amount of high-quality protein, which is necessary for muscle repair and satiety.
Minerals: A single serving also provides iron, potassium, and magnesium.

Great Value Sardines: A Closer Look at the Nutrition

Walmart's Great Value brand offers a budget-friendly way to enjoy the benefits of sardines. However, the nutritional information can vary based on the packing liquid. Here is a comparison of Great Value sardines in oil versus water based on available nutrition data:


Nutrient (per 3.75 oz can, approx.)	In Oil	In Water
Calories	~221 kcal	~170 kcal
Total Fat	12g	4.5g
Saturated Fat	2g	1.5g
Sodium	326mg (14% DV)	300mg (13% DV)
Protein	26g	22g
Calcium	406mg (31% DV)	380mg (29% DV)
Vitamin D	5.1mcg (26% DV)	Data varies (good source)

Flavor and Quality Considerations

Consumer reviews on platforms like Reddit suggest that Great Value sardines offer surprisingly good quality for the price. While they won't compare to premium imported brands, they are considered a solid, affordable option for everyday consumption. The taste can vary, but many consumers enjoy the oil-packed versions for their richer flavor profile.

Potential Downsides and How to Address Them

While generally healthy, canned sardines have a few potential downsides to be aware of, which apply to most brands, including Great Value.

Sodium Content

Canned sardines, especially those in brine or sauces, can be high in sodium. For those with high blood pressure or other sodium-sensitive conditions, it is crucial to check the nutrition label. Choosing sardines packed in water and draining them can help significantly reduce sodium intake.

Purine Levels

Sardines are a high-purine food, and for individuals with gout, high purine intake can trigger a flare-up. If you have gout, it is best to consult with a healthcare provider and consume sardines in moderation.

Packing Oil

Some cheaper canned sardines, including Great Value options, may be packed in lower-quality vegetable or soybean oils. These oils are often high in inflammatory omega-6 fatty acids, which can counteract the anti-inflammatory benefits of the sardine's omega-3s. The healthiest choice is typically sardines packed in water or extra virgin olive oil.

Conclusion: Are Walmart Sardines a Good Choice?

Yes, Walmart's Great Value sardines can be a very good and affordable addition to a healthy diet. They provide a dense source of heart-healthy omega-3s, high-quality protein, bone-strengthening calcium and vitamin D, and are low in mercury. Their main drawback is the potential for high sodium, a factor easily managed by choosing varieties packed in water and being mindful of other sodium sources in your diet. While not a gourmet delicacy, they are a practical and surprisingly decent option for regular consumption.

Best practices for incorporating Great Value sardines into a healthy diet:

Opt for sardines packed in water or extra virgin olive oil when possible.
Drain the liquid to reduce sodium and fat content.
Pair them with fresh vegetables and whole grains to create a balanced meal.
Consume in moderation, especially if you are sensitive to sodium or purines.

For more detailed nutritional information on seafood, you can visit the Food and Drug Administration (FDA) website: Mercury Levels in Commercial Fish and Shellfish.

Frequently Asked Questions

Great Value sardines offer many of the same core nutritional benefits, such as omega-3s and protein. However, premium brands may use higher-quality olive oil and offer a better flavor and texture. For basic nutrition at an affordable price, Great Value is a solid choice.

For the healthiest option, choose Great Value sardines packed in water. Drain them well before eating to reduce sodium. You can also rinse them briefly. Pair with fresh vegetables, whole-grain crackers, or a salad to make a balanced meal.

Yes, sardines are generally considered one of the safest seafood choices for pregnant women due to their very low mercury content. They are a great source of omega-3s, which are beneficial for fetal brain development. However, pregnant women should monitor sodium intake.

Sardines are packed in various liquids, with vegetable or soybean oil being a common, lower-cost option. While providing convenience, these oils can contain higher levels of inflammatory omega-6s. For better health benefits, look for varieties packed in water or olive oil.

The soft, edible bones in canned sardines are a primary source of calcium and vitamin D. While not required, consuming them significantly boosts the nutritional value for bone health. The canning process makes them soft and easy to chew.

Eating canned sardines regularly is generally safe, but moderation is key. Nutritionists often recommend limiting seafood intake to 2-3 servings per week, and varying your fish sources is also advisable. If you eat a small portion daily and are mindful of sodium, it is unlikely to be a concern for most healthy individuals.

Yes, sardines are a high-purine food, and consuming them can increase uric acid levels, potentially triggering a gout flare-up in susceptible individuals. If you have gout, it is recommended to limit or avoid sardines and consult your doctor.