The selection of canned fish today is vast — from tuna and smoked oysters to various types of fish in oil and sauces. However, in terms of nutritional value, regular sardines deserve special attention, as reported by Eatingwell. They are rich in omega-3 fatty acids, protein, vitamin D, vitamin B12, calcium, and other essential nutrients. Moreover, canned sardines have a long shelf life and are usually significantly cheaper than many other types of fish. ### Almost as Much Omega-3 as Salmon One of the main advantages of sardines is their high omega-3 fatty acid content. According to dietitian Amy Braunstein, in this regard, sardines are comparable to many types of salmon and surpass popular fish like tuna. A serving of about 85 grams provides nearly the daily requirement for omega-3. Sardines contain EPA and DHA — forms of omega-3 that the body uses effectively. These fatty acids are important for heart and brain function and are involved in processes related to regulating inflammation. ### Sardine Bones Are Also Beneficial Many people remove the bones from sardines, although this is not necessary. During canning, they become so soft that they are hardly noticeable when eating. The bones are an additional source of calcium and phosphorus. An 85-gram serving of sardines contains about 324 milligrams of calcium — an amount comparable to roughly a glass of skim milk. This makes sardines an especially interesting source of calcium for people who do not consume dairy products. Phosphorus, also found in fish, along with calcium, is necessary for maintaining bone strength. ### Less Mercury Than Many Other Types of Fish Another advantage of sardines is their relatively low mercury content. This is explained by their position in the food chain: small fish do not accumulate as much mercury as larger predatory species. Dietitian Whitney Stewart notes that due to their low mercury content, sardines can be a suitable option for pregnant women and children. The American Heart Association recommends consuming at least two servings of fish per week, with one of them being fatty fish. Sardines make it relatively easy to meet this recommendation. ### 21 Grams of Protein in a Small Serving Sardines are valuable not only for omega-3 and calcium. A serving of about 85 grams contains approximately 21 grams of protein. This is necessary for maintaining muscle mass and helps to keep you feeling full longer. Additionally, sardines are one of the few natural food sources of vitamin D. They are rich in vitamin B12, which is essential for the normal functioning of the nervous system and the formation of red blood cells. Sardines also contain iron, potassium, magnesium, and zinc. With such a combination, they can be considered one of the most nutrient-dense products among canned fish. ### May Be Beneficial for the Heart There is also data on the potential benefits of regular sardine consumption for the cardiovascular system and metabolism. In a 12-month randomized study, elderly individuals with prediabetes included about 200 grams of sardines in their diet each week. They showed improvements in some cholesterol, triglyceride, blood pressure, and insulin resistance markers compared to the control group. However, the author of EatingWell emphasizes that the study was conducted among a specific group of people, so its results cannot be automatically generalized to everyone. Nevertheless, they add to the data that sardines can be a beneficial part of a balanced diet. ### How to Best Eat Sardines Dietitians recommend primarily looking for sardines canned **in water or olive oil**. Options with prepared sauces may contain more salt and added sugar, so it’s worth checking the label. Sardines can be placed on toast or crackers, adding a bit of lemon juice, Dijon mustard, or olive oil. They pair well with pasta, garlic, capers, and lemon, and are suitable for quinoa and brown rice dishes. Another option is to make a spread. For this, sardines can be blended with cream cheese or Greek yogurt, lemon juice, and fresh herbs. A humble can of sardines can turn out to be one of the most nutritious options among canned fish. Omega-3, protein, calcium, vitamins D and B12, relatively low mercury content, and affordability — this combination of qualities led three dietitians to make the same choice.
