Sardines are oily fish rich in omega-3 fatty acids. They are a good source of protein, vitamins, and minerals, and they may have less mercury contamination than larger fish.
If you’re wary of the health benefits of canned foods, you can rest assured that sardines have a lot to offer. In addition to being high in quality protein and healthy fats, sardines are a great source of iron and calcium. Because of their low mercury levels, sardines don’t have the same toxicities you might expect with other types of seafood.
Sardine Nutrition Facts
The following nutrition information is provided by the USDA for 5 small sardines with bones (12g) canned in oil.
- Calories: 125
- Fat: 7g
- Sodium: 184mg
- Carbohydrates: 0g
- Fiber: 0g
- Sugars: 0g
- Protein: 14.8g
Carbs
Sardines do not contain any carbohydrates, fiber, or sugar.
Fats
The oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats.” A serving of 5 small sardines canned in oil has 7 grams of total fat. It is important to note that when sardines are canned in oil (as opposed to water), they are higher in fat even when drained.
Protein
A serving of canned sardines has nearly 15 grams of complete protein, including all of the essential amino acids. Sardines are a healthy way to boost your protein intake.
Vitamins and Minerals
Sardines are high in iron and calcium, with just 5 sardines with bones (the bones are edible) providing 1.75mg iron and 229mg calcium. Sardines are also a good source of vitamin B12, vitamin D, vitamin E, magnesium, potassium, and zinc.
Health Benefits
If you enjoy eating sardines, you’ll reap several health benefits. Along with protein and “good” fats, sardines are rich in several vitamins and minerals associated with disease prevention.
Protects Cognitive Function
Sardines and other types of seafood have been associated with lower cognitive decline. Seafood is protective against some types of Alzheimer’s disease, strokes, and dementia. DHA, a type of omega-3, is especially helpful for maintaining a sharp memory. For optimal memory function, include sardines in your meal plan twice a week.
Strengthens Muscles
Sardines supply complete protein and essential fatty acids for muscle building and fuel. Instead of loading up on processed protein powders and bars, sardines provide all the amino acids your body needs to build strength without unnecessary additives.
When you’re doing a tough strength-training workout, the fats in sardines will give your muscles a steady stream of calories to finish all of your reps, and the protein profile of sardines gives your muscles the building blocks required for recovery.
Promotes Heart Health
The omega-3 fatty acids in sardines protect the heart in several ways. Omega-3s reduce LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol. They lower blood pressure, prevent abnormal heart rhythms, and decrease hardening of the arteries and blockages. Increased sardine intake in people with diabetes has been shown to reduce inflammation and cardiovascular risks.
Supports Healthy Pregnancy
Omega-3s are essential for a healthy pregnancy, especially when it comes to the baby’s brain and vision development. For this reason, women of childbearing age are advised to consume two or three servings of fish per week. Sardines are on the “best choices” list due to their low levels of mercury. They provide the benefits of fish with minimal risk of mercury toxicity.
Builds Strong Bones
Sardines are a good source of both calcium and vitamin D (which enhances calcium absorption). Most adults should aim for 1000mg of calcium per day, the recommended dietary allowance (RDA), to get enough to maintain strong bones. A 3-ounce serving of canned sardines with the bones provides over 32% of your daily value of calcium. Regular intake of sardines, along with some muscle-building exercise, can help protect your bones from weakening with age.
Allergies
Fish allergies are common and may not appear until adulthood. Allergies to fish like sardines are usually separate from shellfish allergies to shrimp and crab. Symptoms may include asthma, hives, headache, or stuffy nose. See an allergist for a professional diagnosis if you suspect an allergy to sardines.
Varieties
Sardines are usually sold fresh or canned. Canned varieties are packed in liquid such as water, oil, mustard sauce, or tomato sauce. If you prefer, you can find canned sardines that are boneless and skinless. However, since the bones are such a good source of calcium and the skin is such a good source of omega-3s, sardines are most nutritious when eaten with them.
There are several varieties of sardines found around the world. Pacific sardines are from the United States and Canada. Imported sardines include European pilchard sardines, Japanese sardines and Spanish sardines.
Storage and Food Safety
Food safety rules for sardines are the same as for any other type of fish. If you buy fresh sardines, you want to make sure they’ve been stored at properly cold temperatures (below 40 degrees Fahrenheit) and packed on ice. Fresh sardines should smell fresh and not overly fishy. The eyes should be clear and shiny.
Keep fresh sardines refrigerated and cook or freeze within 2 days of purchase. Wash your hands well along with any utensils or cutting boards used for raw sardines. Cook fish to an internal temperature of 145 degrees Fahrenheit. When serving, avoid keeping fish out at room temperature for more than an hour at a time.