Are sardines good for you?

Sardines are a nutritious food, scoring 72/100. They provide significant protein, essential micronutrients like calcium and vitamin D, and beneficial omega-3 fatty acids.

Are sardines good for weight loss?

With 24.6g of protein per serving, sardines can be a good option for weight loss. Protein helps with satiety, which may reduce overall calorie intake. They are also relatively low in saturated fat.

Are sardines ultra-processed?

Sardines canned in oil are classified as NOVA class 3, meaning they are a processed food. While processed, they retain many beneficial nutrients.

Are sardines high in sodium?

A 3 oz serving of sardines contains 307mg of sodium. While not excessively high, individuals monitoring their sodium intake should be mindful of this amount and consider lower-sodium options if available.

seafood · Serving 3 oz

Sardines (canned in oil, drained)

Sardines (canned in oil, drained) earn a FoodScore of 72/100, indicating a Good choice. They are an excellent source of protein and beneficial micronutrients.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Protein (24.6g)+10
Micronutrients (Calcium, Iron, Phosphorus, Zinc, Vitamin D, Vitamin B12)+12
Omega-3 (1.5g)+5

What brings the score down

Penalties

Processed (NOVA 3)-5

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	208 kcal	—
Total fat	11.5 g	15%
Saturated fat	1.5 g	8%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	24.6 g	49%
Added sugar	0 g	0%
Sodium	307 mg	13%
Potassium	397 mg	8%
Calcium	382 mg	29%
Iron	2.9 mg	16%
Magnesium	39 mg	9%
Phosphorus	490 mg	39%
Zinc	1.3 mg	12%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	35 %	35%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	375 %	375%
Folate	0 %	0%
Riboflavin	0 %	0%
Omega-3	1.5 g	—

Eat this instead

Higher-scoring foods in the same category.

Salmon (Atlantic, cooked)

seafood

85Very good

Shrimp (cooked)

seafood

76Very good

Frequently asked questions

Are sardines good for you?: Sardines are a nutritious food, scoring 72/100. They provide significant protein, essential micronutrients like calcium and vitamin D, and beneficial omega-3 fatty acids.
Are sardines good for weight loss?: With 24.6g of protein per serving, sardines can be a good option for weight loss. Protein helps with satiety, which may reduce overall calorie intake. They are also relatively low in saturated fat.
Are sardines ultra-processed?: Sardines canned in oil are classified as NOVA class 3, meaning they are a processed food. While processed, they retain many beneficial nutrients.
Are sardines high in sodium?: A 3 oz serving of sardines contains 307mg of sodium. While not excessively high, individuals monitoring their sodium intake should be mindful of this amount and consider lower-sodium options if available.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.