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Sardine

Seafood

Sardine

Small, nutrient-dense oily fish packed with omega-3s, protein, and calcium.

Small, oily fish belonging to the herring family, commonly consumed canned in oil, water, or tomato sauce, as well as fresh grilled.

protein and omega-3 dense fatty fish

Typical serving · 92g

Common varieties · atlantic, pacific, european, pilchard, brisling +1 more

93health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

High proteinLow carbLow glycemicWeight lossDiabetes-friendlyGut health

The story

What makes it unique

Sardines are a fast-digesting, high-protein food with a high satiety score due to their fat and protein content. They are rich in omega-3 fatty acids (EPA and DHA) and provide a unique whole-food source of calcium and vitamin D when consumed with bones. Minimally processed when fresh; canned versions undergo thermal processing but retain nutritional integrity.

Varieties: atlantic · pacific · european · pilchard · brisling · sardina

#sardines#omega3#cannedfish#highprotein#lowmercury#calciumsource#ketodiet#seafood#hearthealthy#dairyfreecalcium#weightloss

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

208kcal

Density 2.08 kcal/g

Protein

24.6g

Carbs

0g

Fat

11.5g

Fiber

0g

Sugar

0 g

Sodium

307 mg

Potassium

397 mg

Glycemic index

0

Glycemic load

0

Water content

62%

Standout compounds

Nutrient highlights

  • Omega-3 Fatty Acids (EPA/DHA)

    high

    reduces inflammation and supports heart and brain health

  • Calcium

    high

    supports bone density and muscle function

  • Vitamin B12

    high

    essential for nerve function and red blood cell formation

  • Vitamin D

    moderate

    enhances calcium absorption and immune function

  • Selenium

    moderate

    acts as an antioxidant and supports thyroid function

Wellness map

Health scores & processing

Weight loss
85
Satiety
92
Blood sugar
100
Gut health
70
Heart health
95
Fitness
90
Processing
85

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed to moderately processed · Whole food

Fresh sardines are unprocessed. Canned sardines undergo cooking and preservation in oil, water, or sauce, classifying them as processed food (NOVA 3), but they retain their natural nutrient profile without artificial additives.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietyexcellent
  • Blood sugarexcellent
  • Nutrient densityexcellent
  • Fitness fuelexcellent
  • Processing qualitygood

Eat with confidence

Food safety profile

Sardines are among the safest seafood choices regarding mercury due to their low position on the food chain. Primary concerns involve histamine toxicity from improper refrigeration and sodium levels in canned variants.

90safety

Evidence confidence 95%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalslow
  • Contaminationlow

Watch for

  • histamine
  • sodium
  • bisphenol-a

Safer choices

BPA-free canned sardines, low-sodium or water-packed options

Prep tips

Drain oil or sauce to reduce calories and sodium; rinse briefly if sodium is a concern. Keep fresh sardines consistently chilled.

BPA in can linings; histamine buildup if fresh fish is improperly chilled.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    High protein and fat content promote strong satiety, though calorie density requires portion awareness, especially for oil-packed varieties.

  2. Blood sugar

    Zero carbohydrates result in no glycemic impact, making them ideal for stabilizing blood sugar levels.

  3. Fitness & energy

    Excellent post-workout recovery food due to high-quality protein and anti-inflammatory omega-3s that aid muscle repair.

  4. Gut health

    Omega-3 fatty acids help reduce gut inflammation, but the absence of dietary fiber means they do not directly support bowel motility.

  5. Processing quality

    Canning preserves nutrients effectively without needing artificial preservatives, though it adds sodium and sometimes less healthy oils.

  6. Food safety

    Very low mercury risk compared to larger fish. Histamine poisoning is a rare risk if fresh fish is improperly stored.

  7. Common mistakes

    Consuming oil-packed sardines without draining the oil significantly increases calorie and fat intake; assuming all canned versions are high in sodium without checking labels.

  8. Best preparation

    Grilling fresh sardines with herbs, mashing canned sardines with mustard and avocado, or adding them to salads.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • post-workout recovery

    Provides high-quality protein and anti-inflammatory omega-3s to support muscle repair.

  • dairy-free calcium source

    Soft bones in canned sardines deliver highly absorbable calcium for bone health.

  • quick keto meal

    Zero carbs and high healthy fats make sardines an ideal fast meal for ketogenic diets.

  • heart-healthy pantry staple

    Shelf-stable source of EPA and DHA omega-3s that support cardiovascular health without requiring refrigeration.

Balance sheet

Pros & cons

Upsides

  • Extremely high in omega-3 fatty acids
  • Very low mercury compared to larger fish
  • Excellent dairy-free source of calcium
  • High in vitamin B12 for energy metabolism
  • Convenient, shelf-stable protein source
  • Zero carbohydrates

Trade-offs

  • Strong fishy flavor is off-putting to some
  • Canned versions can be high in sodium
  • Oil-packed varieties are calorie-dense
  • Texture of soft bones may be unpleasant for some
  • Risk of histamine toxicity if fresh fish is poorly refrigerated

Fit check

Who is it for?

Great match

  • heart health support
  • low-carb and keto diets
  • dairy-free bone health
  • budget-friendly omega-3 intake
  • post-workout muscle recovery

Consider alternatives

  • low-sodium diets
  • severe histamine intolerance
  • those averse to strong fish flavors
  • strict calorie counting if oil-packed

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Sardine

    This food

    Sardine

    VS90% alike
    Tuna

    Compare with

    Tuna

    Sardines provide more omega-3s and calcium with less mercury, while tuna offers leaner protein.

    Sardines provide more omega-3s and calcium with less mercury, while tuna offers leaner protein for dieting.

    Sardine vs Tuna
  • Sardine

    This food

    Sardine

    VS95% alike
    Mackerel

    Compare with

    Mackerel

    Both are top-tier omega-3 sources, but sardines are lower in mercury and offer calcium from bones.

    Both are top-tier omega-3 sources, but sardines are lower in mercury and offer calcium from bones.

    Sardine vs Mackerel
  • Sardine

    This food

    Sardine

    VS85% alike
    Salmon

    Compare with

    Salmon

    Salmon provides a milder flavor and similar omega-3s, but sardines are cheaper and much lower in mercury.

    Salmon provides a milder flavor and similar omega-3s, but sardines are cheaper and much lower in mercury.

    Sardine vs Salmon
  • Sardine

    This food

    Sardine

    VS80% alike
    Anchovies

    Compare with

    Anchovies

    Anchovies are saltier and used as flavoring, while sardines are milder and eaten as a main protein.

    Anchovies are saltier and used as flavoring, while sardines are milder and eaten as a main protein.

    Sardine vs Anchovies
  • Sardine

    This food

    Sardine

    VS90% alike
    Herring

    Compare with

    Herring

    Herring and sardines are nutritionally similar, though sardines are typically smaller and eaten whole with bones.

    Herring and sardines are nutritionally similar, though sardines are typically smaller and eaten whole with bones.

  • Sardine

    This food

    Sardine

    VS60% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken breast is leaner for strict dieting, but sardines provide essential omega-3s and calcium that chicken lacks.

    Chicken breast is leaner for strict dieting, but sardines provide essential omega-3s and calcium that chicken lacks.

    Sardine vs Chicken Breast
  • Sardine

    This food

    Sardine

    VS65% alike
    Cod

    Compare with

    Cod

    Cod is a low-calorie lean fish, whereas sardines are higher in calories but vastly superior in omega-3s and vitamin D.

    Cod is a low-calorie lean fish, whereas sardines are higher in calories but vastly superior in omega-3s and vitamin D.

    Sardine vs Cod
  • Sardine

    This food

    Sardine

    VS70% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is lower in fat and calories, but sardines offer far more omega-3 fatty acids and calcium.

    Shrimp is lower in fat and calories, but sardines offer far more omega-3 fatty acids and calcium.

    Sardine vs Shrimp
  • Sardine

    This food

    Sardine

    VS80% alike
    Trout

    Compare with

    Trout

    Trout is a mild freshwater fish with good omega-3s, but sardines win on convenience and calcium content.

    Trout is a mild freshwater fish with good omega-3s, but sardines win on convenience and calcium content.

    Sardine vs Trout
  • Sardine

    This food

    Sardine

    VS100% alike
    Sardines in Water

    Compare with

    Sardines in Water

    Water-packed sardines save about 50 calories per serving, while oil-packed offers more healthy fats and richer flavor.

    Water-packed sardines save about 50 calories per serving, while oil-packed offers more healthy fats and richer flavor.

    Sardine vs Sardines in Water

Common questions

FAQ

Answers aligned with how people search for this food.

  • Are sardines good for weight loss?

    Yes, their high protein and fat content increases satiety, though water-packed versions are lower in calories than oil-packed.

  • Do sardines have high mercury?

    No, sardines are very low on the food chain, meaning they accumulate minimal mercury compared to larger fish like tuna.

  • Are canned sardines healthy?

    Yes, canned sardines retain their omega-3s, protein, and calcium, making them a highly nutritious and convenient option.

  • Can you eat sardines every day?

    Eating sardines daily is generally safe and beneficial for most people, but those monitoring sodium should choose low-sodium or water-packed varieties.

  • Are sardines better than tuna?

    Sardines have significantly less mercury and more calcium than tuna, though tuna offers slightly more protein per calorie.

  • Are sardines good for diabetics?

    Yes, sardines contain zero carbohydrates and will not spike blood sugar, while their healthy fats improve insulin sensitivity.

  • Do sardines have calcium?

    Yes, if eaten with the soft bones, sardines provide an excellent dairy-free source of highly bioavailable calcium.

  • How do you make canned sardines taste better?

    Mash them with mustard, lemon juice, and avocado, or add them to pasta with garlic and chili flakes to balance their strong flavor.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

95

Health analysis

90

Food safety

90

Comparisons