Answer · data-grounded
Are sardines healthy?
FoodScore verdict · Good
Yes, sardines are an exceptionally healthy and underappreciated food for most adults, offering a unique combination of omega-3s, calcium, and vitamin B12 with very low mercury levels.
About Sardines (canned in oil, drained) — see the full nutrition panel and score breakdown.
Healthy for
For heart health and inflammation
Sardines are rich in omega-3 fatty acids, providing 1.5g per 100g serving. These essential fats, specifically EPA and DHA, are well-known for their role in reducing inflammation and supporting cardiovascular health, making them a cornerstone of a heart-healthy diet like the Mediterranean diet.
For bone density and seniors
With 382mg of calcium per 100g (29% DV), largely from their edible bones, sardines are an excellent source of this crucial mineral. This makes them particularly beneficial for seniors and others looking to maintain strong bones and prevent osteoporosis, especially for those who avoid dairy.
For muscle building and athletes
Providing 24.6g of protein per 100g, sardines support muscle repair and growth, which is vital for athletes and individuals aiming to increase muscle mass. Their complete amino acid profile makes them an efficient protein source for post-workout recovery and daily protein intake goals.
For pregnancy and neurological health
Sardines are a good source of vitamin B12 and low in mercury, making them a safe and beneficial choice during pregnancy. Vitamin B12 is essential for neurological development in infants and for maintaining nerve health and red blood cell production in adults.
When it stops being healthy
For individuals with gout
Sardines contain purines, which can be metabolized into uric acid. For individuals with gout or a history of high uric acid levels, consuming large quantities of sardines may trigger flare-ups. Moderation or avoidance might be advised depending on individual sensitivity and medical guidance.
For those on low-sodium diets
A 100g serving of sardines contains 307mg of sodium. While not excessively high, individuals strictly monitoring their sodium intake due to hypertension or other health conditions should account for this. Rinsing sardines briefly can help reduce surface sodium.
How to eat it well
Sardines canned in oil are ready to eat and require minimal preparation. They are often enjoyed straight from the can, on crackers, or as part of a salad. Draining the oil is a common practice to reduce fat content and can also improve texture for some dishes. The small, soft bones are edible and contribute significantly to their calcium content.
- Drain the oil thoroughly to reduce overall fat and sodium content.
- Pair sardines with acidic elements like lemon juice or vinegar to brighten their flavor.
- Flake sardines into salads or pasta dishes for an easy protein boost.
- Mash them with avocado for a quick and nutritious spread.
- Store unopened cans in a cool, dry place; refrigerate opened cans and consume within a few days.
- Avoid sardines packed in unhealthy oils like soybean or cottonseed oil; opt for olive oil or water.
Common myths, corrected
Myth
Sardines are high in mercury like other fish.
Reality
Sardines are small, short-lived fish that feed on plankton, placing them very low on the food chain. This results in significantly lower mercury levels compared to larger predatory fish, making them one of the safest seafood choices.
Myth
You must remove the bones before eating sardines.
Reality
The bones in canned sardines are typically very soft and completely edible, providing a substantial amount of calcium. Removing them would eliminate a key nutritional benefit and is unnecessary for most consumers.
Myth
Sardines are only for emergencies or survival food.
Reality
While shelf-stable, sardines are a highly nutritious food that can be incorporated into a regular diet. Their convenience, affordability, and nutrient density make them a practical choice for everyday meals, not just emergencies.
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Frequently asked
How often can I eat sardines?
Sardines can be safely consumed several times a week as part of a balanced diet. Their low mercury content makes them a good choice for regular intake, unlike some larger fish.
What kind of oil should sardines be packed in?
Opt for sardines packed in extra virgin olive oil or water. Avoid those packed in less healthy vegetable oils like soybean or sunflower oil, as these can be higher in omega-6 fatty acids.
Are sardines good for weight loss?
Yes, sardines are a nutrient-dense food that can support weight loss. Their high protein and healthy fat content promote satiety, helping to reduce overall calorie intake. A 100g serving contains 208 kcal.
Can children eat sardines?
Yes, sardines are a safe and nutritious food for children. Their soft bones are easily digestible, and they provide essential omega-3s for brain development and calcium for growing bones. Introduce them in small, mashed portions.
What is the difference between sardines and pilchards?
The terms 'sardine' and 'pilchard' often refer to the same small fish, particularly in different regions. 'Pilchard' is typically used for larger, more mature fish, while 'sardine' refers to smaller, younger fish of the same species.
Do sardines need to be cooked?
No, canned sardines are already cooked and ready to eat. They can be enjoyed directly from the can or incorporated into various dishes without further cooking.
Are there any concerns about sustainability with sardines?
Sardine populations are generally considered sustainable due to their rapid reproduction rates and position low on the food chain. Look for certifications from organizations like the Marine Stewardship Council (MSC) for the most sustainable options.
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Reviewed and edited by Lena Voigt · Lead Editor, Nutrition & Methodology. Last updated Apr 20, 2026. Methodology → how FoodScore is calculated.