Sardines Nutrition Facts

Sardines twice a week improve memory. Sardines are small, oily fish with a high nutritional value. If you’re skeptical about canned foods’ health benefits, rest assured that sardines have plenty to offer. Sardines are a good source of iron and calcium and are high in protein and healthy fats. Sardines do not have the same toxicities as other types of seafood because of their low mercury content. To know sardines nutrition facts, read further.


These small fish are high in nutrients that can help prevent various diseases. Some nutrients protect heart disease and cancer. Sardines are sometimes advised for pregnant women and the elderly, and they are high in calcium and other nutrients.

Sardines Nutrition Facts

saradines nutrition facts

What are Sardines?

Sardines are nutrient-dense small fish from the herring family. Like other members of the herring family, Sardines are oily fish that are high in omega-3 fatty acids. Sardines are eaten whole, including the bones, flesh, and organs, unlike salmon, cod, mackerel, and other fish. They can be purchased fresh or canned, usually packed in oil or tomato sauce. The name sardine is most likely derived from the Italian island of Sardinia, where historical records of the fish being caught date back to the 15th century.

Sardines are eaten for millennia. These little fish are called after Sardinia, an Italian island, due to their abundance. Sardines can be eaten raw, but they are highly perishable. This is why canned versions are so standard. The Atlantic, Pacific, and Mediterranean seas are rich in sardines. They only eat plankton, so they don’t have the high levels of mercury found in other fish.

How to Select Sardines?

If you buy canned sardines, look for ones packed in olive oil rather than soybean oil. They’re also packaged in water. If you’re trying to cut down on your fat intake, this version is a good choice.
Before you buy anything, make sure to check the expiration dates on the can.

If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include:

  • fresh smell
  • shiny skin
  • bright eyes
  • firm texture

How Healthy are Sardines?


You’ll reap several health benefits if you enjoy eating sardines. Sardines are high in vitamins and minerals linked to disease prevention, protein, and “good” fats.

Protects Cognitive Function

Sardines and other seafood reduce cognitive deterioration. Seafood may prevent Alzheimer’s, strokes, and dementia. DHA, an omega-3 fatty acid, is particularly beneficial for memory retention. Sardines twice a week improve memory.

Strengthens Muscles

Sardines are high in complete protein and essential fatty acids, necessary for muscle growth and fuel. Sardines provide all the amino acids your body needs to build strength without the unnecessary additives found in processed protein powders and bars. When you’re doing a challenging strength-training workout, the fats in sardines provide a steady stream of calories to help you finish all of your reps, and the protein profile of sardines provides the building blocks your muscles need to recover.

Promotes Heart Health

Sardines’ omega-3 fatty acids protect the heart in a variety of ways. Omega-3 fatty acids lower LDL (“bad”) cholesterol while raising HDL (“good”) cholesterol. They lower blood pressure, prevent irregular heartbeats and reduce artery hardening and blockages. Sardine consumption has been shown to reduce inflammation and cardiovascular risks in people with diabetes.

Supports Healthy Pregnancy

Omega-3s are critical for a healthy pregnancy, especially when it comes to developing the baby’s brain and vision. Thus, pregnant women should have two or three fish meals every week. Because of their low mercury content, sardines are among the “best choices.” They offer the advantages of fish while posing a low risk of mercury toxicity.

Builds Strong Bones

Calcium and vitamin D are abundant in sardines (which enhance calcium absorption). Most adults should consume 1000 mg of calcium per day (RDA). A 3-ounce serving of canned sardines with bones contains more than 32% of your daily calcium requirements. Combined with some muscle-building exercise, Sardines can help prevent bone deterioration as you get older.

Is Eating Sardines Everyday Good for you?

Sardines have 17 grams of protein per serving, half the daily calcium requirement, and are high in omega-3 fatty acids, which can lower blood pressure, lower cholesterol, and increase red blood cell production. Sardines should be eaten twice a week. According to the American Heart Association, high cholesterol is a risk factor for heart disease, heart attack, and stroke.

Is Salmon Better for you than Sardines?

Vitamin D, Calcium, Iron, and Phosphorus are all higher in sardines, while Vitamin B6 is higher in salmon. Sardine also has lower cholesterol and sodium levels, while salmon has fewer calories due to its higher water content and lower fat content.
Fresh salmon contains more omega-3 fatty acids than sardines, making it healthier. Canned sardines have more calories, total fat, saturated fat, cholesterol, and sodium than fresh salmon. Fresh salmon also contains more B6, thiamin, riboflavin, B5, niacin, folate, and potassium than canned salmon.


Fresh or canned sardines are commonly available. Water, oil, mustard sauce, or tomato sauce pack canned varieties. If you prefer, boneless and skinless canned sardines are available. Sardines are most nutritious when eaten with them because the bones are a good source of calcium, and the skin is a good source of omega-3s. It come in a variety of sizes, shapes, and colors. Sardines from the Pacific come from the United States and Canada. European pilchard sardines, Japanese sardinellas, orange spot sardines, and Spanish sardines are all imported sardines.

Storage and Food Safety

Sardines follow the same food safety guidelines as any other fish. Keep fresh sardines cool (below 40 degrees Fahrenheit) and on ice. Fresh sardines should have a light fishy aroma, and the eyes should be bright and clear.

Fresh sardines should be kept refrigerated and cooked or frozen within two days of purchase. Hands and any utensils or cutting boards used to prepare raw sardines should be thoroughly cleaned. The internal temperature of the fish should be 145 degrees Fahrenheit. Avoid leaving fish out at room temperature for more than an hour when serving.

After opening, eat canned sardines. If you don’t finish the can, store it in the refrigerator in a covered plastic or glass container for consumption within a few days.


Sardines are high in omega-3 fatty acids and are oily fish. They’re high in protein, vitamins, and minerals, and they’re less likely to contain mercury than larger fish. Sardines are small fish with soft bones that are related to herring. Sardinia, where sardines were abundant, may have given them their name. Fresh, canned, smoked, and pickled sardines are all available.
Sardines are a good source of omega-3 fatty acids and may help to reduce inflammation. They’re also high in protein and contain some vitamins and minerals.
Anticoagulant patients should reduce omega-3 fatty acid intake but can eat sardines regularly. Sardines are a quick and nutritious meal that can be consumed fresh or canned.