Sardines in oil score very well at 84/100, primarily due to their exceptional protein content and favorable fat profile, making them a highly nutritious seafood choice.
Provides an impressive 26.53g of protein per 100g serving.
Contains zero added sugar and no trans fat.
Minimally processed, classified as NOVA 1.
Offers a healthy fat profile with only 1.65g of saturated fat per 100g.
Rich in Vitamin B12, providing 92% of the Daily Value per 100g.
Scores +8 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
26.53g
53% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
50mg
2% of Daily Value
+
What it brings to the table
Protein (26.5g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Healthy fat profile+10
Whole food (NOVA 1)+10
−
What holds it back
Nothing significantly penalised here. Well done.
Why it scores 84
Sardines in oil achieve a strong FoodScore of 84/100, reflecting their excellent nutritional profile. A significant bonus comes from their high protein content, delivering 26.53g per 100g, which contributes substantially to daily protein needs. The food also benefits from a healthy fat profile, with only 1.65g of saturated fat and no trans fat, aligning with dietary recommendations for cardiovascular health. As a minimally processed whole food (NOVA 1), it receives a substantial bonus, indicating it retains most of its natural nutritional integrity. Furthermore, sardines are a good source of several micronutrients, particularly Vitamin B12, providing 92% of the Daily Value, and phosphorus, which adds to its overall score. There are no penalties for added sugar, sodium, or unhealthy fats, further boosting its score. To score even higher, sardines would need to contain more fiber or a broader range of micronutrients in higher percentages, but their current composition makes them a highly commendable food choice.
Health benefits
What the nutrients in sardines canned in oil actually do for you, grounded in established dietary science.
Supports Muscle Health and Recovery
Sardines are an excellent source of high-quality protein, crucial for muscle repair, growth, and overall tissue maintenance. A 100g serving provides 26.53g of protein, which is a significant portion of the recommended daily intake for adults, especially those engaged in regular physical activity. This makes sardines a valuable food for post-workout recovery or for individuals looking to increase their protein intake to support muscle mass. The protein in sardines is complete, meaning it contains all essential amino acids needed by the body. Incorporating sardines can help meet protein targets without excessive calories.
Promotes Brain and Nervous System Function
Sardines are exceptionally rich in Vitamin B12, a nutrient vital for neurological health and the production of red blood cells. A 100g serving delivers 92% of the Daily Value for Vitamin B12, making it one of the best dietary sources. This vitamin plays a key role in maintaining the myelin sheath that protects nerves and in the synthesis of neurotransmitters, which are essential for mood regulation and cognitive function. Regular intake of B12-rich foods like sardines can help prevent deficiencies that may lead to fatigue and neurological issues. It's a simple way to support brain health.
Contributes to Bone Health
While not a primary source of calcium in this preparation (4mg per 100g), sardines do offer other minerals important for bone density and strength. They contain 34mg of magnesium and significant amounts of phosphorus, both of which work in conjunction with calcium to build and maintain strong bones. Magnesium is involved in over 300 enzymatic reactions, including those related to bone formation. Phosphorus is a major component of bone mineral. Including sardines as part of a varied diet can contribute to the overall mineral intake necessary for long-term skeletal health, complementing other calcium sources.
Supports a Healthy Fat Profile
Sardines in oil have a favorable fat composition, contributing to overall cardiovascular health. A 100g serving contains only 1.65g of saturated fat and zero trans fat, aligning with dietary guidelines that recommend limiting these types of fats. While the omega-3 content is not explicitly high in this specific preparation (0g listed), the overall low saturated fat and absence of trans fat are beneficial. Choosing foods with a healthier fat profile can help manage cholesterol levels and reduce the risk of heart disease. This makes sardines a smart choice for those mindful of their fat intake.
Sardines in oil score very well at 84/100, primarily due to their exceptional protein content and favorable fat profile, making them a highly nutritious seafood choice.
How to eat it
Sardines in oil are a convenient, shelf-stable seafood option often enjoyed as a quick meal or snack in the US. They are typically eaten straight from the can, on crackers, or incorporated into salads and sandwiches. Their small size and tender texture make them versatile. A common serving size is around 100g, which is roughly one small can.
Enjoy sardines straight from the can on whole-grain crackers or toast for a quick, protein-rich snack.
Mash sardines with a fork and mix with lemon juice, herbs, and a touch of olive oil for a nutritious sandwich filling.
Add sardines to salads for an extra boost of protein and a savory flavor, pairing well with leafy greens and vinaigrette.
Consider draining some of the oil if you prefer a less oily texture, but note that the oil can contribute to flavor and nutrient absorption.
Pair with acidic ingredients like capers, pickles, or a squeeze of fresh lemon to balance their rich flavor.
Things to keep in mind
For most healthy adults, sardines in oil are safe to consume in normal serving sizes and do not have widely documented cautions. Individuals with fish allergies should, of course, avoid them. While sardines are generally low in mercury compared to larger fish, those with kidney disease or on very low-sodium diets should be mindful of the sodium content in some preparations, though this specific product is low at 50mg per 100g. There are no known significant drug interactions or specific concerns for pregnant individuals at typical consumption levels.
Yes, sardines in oil are a very healthy food choice, scoring 84/100 on FoodScore. They are an excellent source of protein (26.53g per 100g) and Vitamin B12 (92% DV). They also have a favorable fat profile with low saturated fat and no trans fat, making them beneficial for overall health.
Are sardines good for weight loss?
Sardines can be good for weight loss due to their high protein content, which promotes satiety and helps you feel full longer. At 186 calories per 100g, they are also relatively calorie-dense but nutrient-rich, providing essential nutrients without excessive empty calories. Portion control is key, as with any food.
Are sardines processed?
Sardines in oil are considered minimally processed (NOVA class 1). This means they are largely in their natural state, with minimal alterations beyond cleaning and canning in oil. They are not an ultra-processed food, retaining most of their inherent nutritional value.
How should I store canned sardines?
Canned sardines should be stored in a cool, dry place at room temperature before opening. Once opened, transfer any unused sardines to an airtight container and refrigerate. They should be consumed within 3-4 days after opening for best quality and safety.
What are some good alternatives to sardines?
Good alternatives to sardines that offer similar nutritional benefits include other small, oily fish like mackerel or herring. Canned salmon or tuna can also be good protein-rich seafood options, though their fat and micronutrient profiles may differ.
Do sardines contain a lot of sodium?
This specific preparation of sardines in oil is low in sodium, containing only 50mg per 100g. This is a very small amount compared to many other canned goods. However, sodium content can vary significantly between brands and preparations, so always check the nutrition label.