Which Sardines are Healthiest? A Complete Guide to Choosing the Best Tin

October 4, 2025 •

5 min read

Sardines contain significantly lower mercury levels than larger, predatory fish like tuna, making them a safer, nutrient-dense choice. But with so many options available, figuring out which sardines are healthiest can be confusing, especially when considering factors like how they are packed and sourced.

Quick Summary

A comparison of sardine types, packing liquids, and sourcing reveals key health differences. Wild-caught, bone-in sardines packed in water or extra virgin olive oil are generally the most nutritious options, providing high omega-3s, protein, and calcium with minimal contaminants.

Key Points

Wild-Caught is Preferred: Wild-caught sardines generally have a better nutrient profile, lower contaminants, and are often more sustainable than farmed options.
Choose Water or EVOO: For the lowest calories, pick water-packed sardines. For added healthy monounsaturated fats and flavor, choose extra virgin olive oil.
Eat the Bones for Calcium: Don't discard the soft, edible bones in canned sardines; they are an excellent, absorbable source of calcium and vitamin D.
Look for Low Mercury Content: Sardines are naturally low in mercury, making them a safer seafood choice compared to larger predatory fish.
Opt for BPA-Free Cans: To minimize exposure to potential endocrine disruptors, look for brands that use BPA-free can linings.
Prioritize Sustainability: Choose Pacific sardines over Atlantic ones based on sustainability recommendations from organizations like the Monterey Bay Aquarium Seafood Watch.

The Nutritional Power of Sardines

Before diving into the specifics of what makes some varieties healthier than others, it's worth highlighting the overall nutritional value of sardines. These tiny fish are a powerhouse of essential nutrients that support a wide range of bodily functions.

Key Sardine Nutrients

Omega-3 Fatty Acids: Sardines are one of the richest food sources of EPA and DHA, two types of omega-3s that are critical for heart health, brain function, and reducing inflammation.
High-Quality Protein: A single can provides a significant amount of protein, which is essential for muscle repair, hormone synthesis, and satiety.
Bone-Boosting Calcium and Vitamin D: Canned sardines often contain soft, edible bones, making them a fantastic source of calcium and vitamin D, both vital for strong bones and reducing the risk of osteoporosis.
Low Mercury Content: Due to their position low on the food chain, sardines have very low levels of mercury, making them one of the safest seafood choices.

Wild-Caught vs. Farmed: Sourcing Matters

When selecting sardines, the sourcing method—wild-caught or farmed—can influence both the nutritional profile and the sustainability of your choice. Experts generally agree that wild-caught sardines are the healthier option.

Wild-caught fish feed on a natural, varied diet, which contributes to a more robust flavor and a cleaner, more balanced fat profile, typically higher in omega-3s. They also have lower levels of contaminants, such as pesticides and antibiotics, which can be present in farmed fish due to more crowded living conditions and processed feed. Furthermore, wild-caught Pacific sardines are often sourced from well-managed, sustainable fisheries, which is better for the environment.

Conversely, some farmed fish may be higher in overall fat due to less swimming, but this fat can have a less favorable omega-3 to omega-6 ratio depending on their feed. Checking for sustainability certifications like the Marine Stewardship Council (MSC) on wild-caught products can help ensure your choice is both healthy for you and the planet.

Packed in Oil or Water: Which Is Right for You?

Another critical factor is the liquid in which the sardines are packed. The choice between oil and water primarily comes down to your personal health goals related to calorie and fat intake, as the inherent nutritional value of the fish remains consistent.

Sardines in Water:

Lower Calorie Count: Packed in water, sardines are lower in calories and overall fat. This is ideal for those managing their calorie intake or seeking a leaner protein source.
Higher Omega-3 Ratio: When packed in water, the omega-3 to omega-6 ratio is preserved, which is beneficial for reducing inflammation.
Versatile Flavor: The neutral taste of water allows the natural flavor of the sardine to shine, offering more flexibility for seasoning or mixing into other dishes.

Sardines in Extra Virgin Olive Oil (EVOO):

Increased Healthy Fats: EVOO adds a boost of heart-healthy monounsaturated fats and additional omega-3s. It also significantly enhances flavor, often masking some of the fishiness.
Higher Calorie and Fat Content: The oil increases the overall fat and calorie count. For those on a restricted-calorie diet, draining the oil can help, though some fat is absorbed by the fish.
Rich Flavor: High-quality EVOO imparts a rich, gourmet flavor that many people prefer for a more decadent snack. However, the quality of the oil matters; opt for premium EVOO to avoid excess omega-6s.

The Importance of Skin, Bones, and BPA-Free Cans

For maximum nutritional benefit, you should eat the skin and bones of canned sardines. The bones become soft and completely edible during the canning process, providing a powerful dose of calcium. Skin-on versions also contribute extra protein and healthy fats. If you find the texture unpleasant, skinless and boneless varieties are available, but they will lack the calcium.

Another important consideration is the can itself. Bisphenol-A (BPA) is a chemical used in the lining of some cans and may act as an endocrine disruptor. To minimize potential health risks, look for brands that explicitly state their cans are BPA-free or use alternative linings.

Comparison Table: Sardines in Oil vs. Water


Feature	Sardines in Water	Sardines in Extra Virgin Olive Oil
Calories	Lower	Higher
Healthy Fats	Primarily from the fish	From the fish and additional monounsaturated fats from the oil
Omega-3:Omega-6 Ratio	More favorable, as the fish's natural ratio is preserved	Can be less favorable if low-quality oil is used
Flavor Profile	Neutral, allowing seasoning versatility	Richer, more intense flavor from the oil
Sodium	Similar to oil-packed, but draining can reduce it further	Similar to water-packed, and depends on added salt

A Quick Guide to Choosing the Healthiest Sardines

To make the healthiest choice on your next shopping trip, follow these steps:

Look for Wild-Caught and Sustainable: Prioritize wild-caught sardines and check for certifications like the MSC logo to ensure environmental responsibility. Pacific sardines are a particularly good option.
Choose the Right Liquid: For fewer calories, opt for water-packed. For added healthy fats and richer flavor, choose extra virgin olive oil (EVOO) and drain the excess. Avoid sardines in vegetable oils like soybean or sunflower oil due to the less favorable omega-3 to omega-6 ratio.
Eat the Bones (and Skin!): Don't shy away from skin-on, bone-in varieties. This is where you'll get the biggest boost of calcium and vitamin D. The bones are soft and easily mashed.
Prioritize BPA-Free Cans: Look for packaging labeled BPA-free to reduce potential chemical exposure.
Check Sodium Levels: While most brands have moderate sodium, check the label if you are on a sodium-restricted diet. Low-sodium options are available, and rinsing can help.

Conclusion: Making the Healthiest Choice

Deciding which sardines are healthiest ultimately depends on your personal health goals, but some key factors are universal. For the most nutrient-dense option, seek out wild-caught, bone-in sardines packed in water or high-quality extra virgin olive oil. This ensures a low mercury content, high omega-3s, and a significant amount of calcium, all without unnecessary additives. By paying attention to sourcing and packing, you can confidently add this inexpensive superfood to your diet for a substantial health boost. Remember to check for BPA-free packaging and consider draining the liquid to suit your dietary needs.

Frequently Asked Questions

Yes, canned sardines are a very healthy, nutrient-dense, and affordable food. They are rich in omega-3 fatty acids, protein, calcium, and vitamin D, and contain low levels of mercury.

Sardines in water are lower in calories and fat. Sardines in high-quality extra virgin olive oil contain more calories and fat, but also add heart-healthy monounsaturated fats. Both are healthy options, so the best choice depends on your dietary goals.

Yes, it is highly recommended to eat the skin and bones of canned sardines. The bones become very soft during the canning process and are an excellent, bioavailable source of calcium and vitamin D.

Wild-caught sardines are generally considered better due to their natural diet, which results in a more favorable omega-3 profile and lower levels of contaminants like antibiotics, which may be found in some farmed fish.

Based on guidance from organizations like the Monterey Bay Aquarium Seafood Watch, Pacific sardines caught in U.S. waters are often considered a highly sustainable 'Best Choice.' Atlantic sardines from the Mediterranean are typically on the 'Avoid' list due to overfishing.

Eating canned sardines every day is fine in moderation, as part of a varied diet. The FDA recommends two to three servings of low-mercury fish per week. It is always wise to consult a doctor or registered dietitian for personalized advice.

Look for the liquid they are packed in (water or EVOO), check for low sodium content, and verify that the can is BPA-free. Additionally, look for 'wild-caught' sourcing and sustainability certifications.