Sardines are an exceptionally nutrient-rich seafood option.
These small fish offer large amounts of omega-3, protein, vitamins, and minerals in a small package.
This article examines the nutritional values of sardines, their potential health benefits, and their safety profile, all according to recent scientific research.
We also address the important issue of whether sardines are a low-mercury fish.
Sardines At a Glance
Highly nutrient-rich: A 92g can of sardines provides 22.6 grams of protein, 1.48 grams of omega-3, 343% of the daily value for vitamin B12, and high amounts of calcium, selenium, and vitamin D.
Low in mercury: FDA data and a joint FDA and EPA advisory confirm sardines as being one of the lowest mercury seafood options. They have a median mercury content of 0.013 PPM.
Relatively cheap and convenient: Sardines are arguably the cheapest oily fish that is widely available, and canned sardines offer a convenient, portable option.
Important Note: The content in this article is for informational and educational purposes only. It should not replace medical advice from your healthcare provider.
Sardines are a small, nutrient-rich fish that belong to the Clupeidae family of fish, which includes other oily fish like herring (1).
Unlike fish species like salmon, cod, and mackerel, people typically eat sardines whole, which includes their bones. This significantly increases their nutritional content, particularly for calcium, with higher levels than typically seen in fish (2).
Sardines are available to buy either fresh or in canned form. Canned sardines are typically packed in spring water, oil, or tomato sauce.
The name ‘sardine’ likely originates from the island of Sardinia, Italy. Historical records show sardine fishing taking place here since as early as the 15th century (3).
Key Health Benefits
In this section, we explore the potential benefits of sardines based on their nutritional profile and recent scientific research.
Sardines Are High In Vitamins and Minerals
Among the nutrients they contain, sardines are an exceptional source of the following vitamins and minerals.
Calcium
Calcium is an essential mineral that is important for promoting healthy bone growth and maintenance (4).
Since we eat sardines whole—including all their tiny bones—they provide a significant amount of calcium.
A 92g can of sardines canned in oil provides 351 mg of calcium (5). This is equal to 27% of the daily value, with daily values based on a 2000-calorie diet.
Vitamin B12
People often equate vitamin B12 to meat, but many animal-based foods contain this essential vitamin. A 92g can of sardines offers a significant 8.22 mcg of vitamin B12, equivalent to 343% of the daily value (5).
Among its many functions, B12 plays a key role in DNA production and the production of red blood cells (6).
Vitamin D
There are not many dietary sources of vitamin D, but oily fish provide good amounts of this essential vitamin.
In the case of sardines, a 92g can contains 4.42 mcg of vitamin D. This represents 22% of the daily value (5).
In addition to its important role in calcium absorption, vitamin D is also involved in immune function and regulating inflammation (7).
Selenium
Selenium is an essential mineral, and sufficient intake is crucial for thyroid health (8). Furthermore, selenium plays a key role in the body’s antioxidant system via its activation of selenoproteins (9).
A 92g can of sardines has 48.5 mcg of selenium, which is 88% of the daily value (5).
Sardines Are High In Omega-3 Fatty Acids
One of the primary benefits of sardines is their omega-3 content. Sardines provide a significant amount of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
In fact, just a 92g can of sardines has 1.48 grams of omega-3, including more than 900 mg of EPA and DHA (5).
According to NHANES 2017–2018 data, the average American consumed only 35 mg (0.035g) of EPA and 76 mg (0.076g) of DHA per day (10). This means a single can of sardines provides eight times as much EPA and DHA as the average American consumes daily.
Omega-3 fatty acids have anti-inflammatory functions within the body (11, 12). A large 2025 observational study using NHANES 2005–2018 data found that, among 26,416 participants, omega-3 intake was associated with a lower systemic inflammatory response index (13).
Largely due to their omega-3 content, sardines may have benefits for heart health.
Two recent, large observational trials investigated this topic:
A 2024 study analyzed data from UK Biobank, involving 117,702 participants with baseline blood DHA levels. Over 12.7 years of follow-up, those with the highest DHA omega-3 levels had a 17% lower risk of all-cause mortality. This included a 21% lower risk of cardiovascular disease mortality (14).
A 2021 study analyzed data from 17 large cohort studies involving 42,466 participants. Over a median of 16 years follow-up, there was a 15–18% lower risk of all-cause death in participants with the highest versus lowest levels of omega-3 in their blood (15).
Systematic reviews published in 2024 and 2025 also suggest omega-3 may benefit cardiovascular health. These reviews found that higher EPA and DHA levels in the blood may reduce inflammatory markers and adverse cardiovascular events (16, 17).
A 2023 review also noted the potential of sardines for cardiovascular benefits (18). This study identified the high omega-3 and low-cost potential of sardines.
It also recognized their provision of nutrients with potential benefits for cardiovascular health, including (18):
Calcium
Potassium
Magnesium
Zinc
Iron
Taurine
Arginine
Sardines Are Rich in Protein
Sardines are an excellent source of protein, with a 92g can providing 22.6 grams (5). This is close to the levels of protein found in lean meat and poultry.
There are many reasons why getting sufficient dietary protein is important. Among these, protein plays a vital role in the synthesis of hormones and the growth and repair of bone, cells, muscles, and skin (19, 20).
Furthermore, diets with sufficiently high protein intake are associated with better muscle mass, strength, and body composition:
A 2022 systematic review of 74 randomized controlled trials found that increasing daily protein intake led to small additional gains in muscle mass and lower body strength in healthy adults who resistance trained (21).
A 2016 systematic review of 20 randomized controlled trials found that higher protein diets help older adults retain more lean muscle mass during weight loss (22).
Mercury Content
While seafood typically delivers beneficial nutrients like omega-3, protein, vitamin B12, and selenium, it can also have a drawback: mercury.
Mercury is a heavy metal that can cause toxicity symptoms when over-consumed, and seafood is the most significant dietary source. Some oily fish, such as bigeye tuna, contain large enough concentrations of mercury for the FDA and EPA to advise pregnant women and children to avoid them (23).
Sardines Are Very Low in Mercury
On this note, joint advice from the FDA and EPA recognizes sardines as one of the “best choices” for low mercury levels (23).
Sardines are near the bottom of the food chain and consume very little mercury. They do not bioaccumulate it as much as bigger, predatory fish do.
Based on data from the FDA’s mercury monitoring program that ran from 1990–2012 (24):
Sardines were among the five seafood species with the lowest mercury content.
Sardines had a mean mercury concentration of 0.013 PPM based on 90 samples. This is equivalent to just 1.3 mcg per 100 grams.
Only scallops, clams, shrimp, and oyster contained lower mercury levels.
Sardines Are Cheap and Convenient
Another great benefit of sardines is their relative affordability.
While oily fish like salmon may be more popular, salmon is significantly more expensive.
In contrast, a can of sardines is available for a fraction of the price. Fresh sardines are also significantly less expensive than oily fish like tuna and salmon.
In addition to their affordability, canned sardines are highly convenient. It is possible to use them at home or as a protein-rich snack thanks to their portability.
Nutritional Profile
Now that we’ve looked at the key benefits of sardines, here is their full nutritional profile for your reference.
The following tables show the nutritional values of sardines canned in oil. You can see the data per 92g can and per 100g, sourced from USDA data (5).
Calories and Macronutrients
Nutrient
Per 92g can
Per 100g
Calories
191 kcal
208 kcal
Carbohydrates
0g (0% DV)
0g (0% DV)
Fiber
0g (0% DV)
0g (0% DV)
Sugars
0g
0g
Fat
10.5g (13% DV)
11.4g (15% DV)
Saturated fat
1.41g (7% DV)
1.53g (8% DV)
Monounsaturated fat
3.56g
3.87g
Polyunsaturated fat
4.74g
5.15g
Omega-3
1.48g
1.60g
Omega-6
3.26g
3.54g
Protein
22.6g (45% DV)
24.6g (49% DV)
Cholesterol
131 mg (44% DV)
142 mg (47% DV)
Table 1: Calorie and macronutrient content of sardines canned in oil, per 92g can and per 100g
Note: Since the USDA data for sardines is ‘canned in oil,’ these sardines have a higher fat and omega-6 content than either fresh sardines or sardines canned in water.
Vitamins
Vitamin
Per 92g can
Per 100g
Vitamin A (RAE)
29.4 mcg (3% DV)
32 mcg (4% DV)
Vitamin C
0 mg (0% DV)
0 mg (0% DV)
Vitamin D
4.42 mcg (22% DV)
4.8 mcg (24% DV)
Vitamin E
1.88 mg (13% DV)
2.04 mg (14% DV)
Vitamin K
2.39 mcg (2% DV)
2.6 mcg (2% DV)
Thiamin (B1)
0.07 mg (6% DV)
0.08 mg (7% DV)
Riboflavin (B2)
0.21 mg (16% DV)
0.23 mg (18% DV)
Niacin (B3)
4.82 mg (30% DV)
5.24 mg (33% DV)
Pantothenic acid (B5)
0.59 mg (12% DV)
0.64 mg (13% DV)
Vitamin B6
0.15 mg (9% DV)
0.17 mg (10% DV)
Folate (B9)
9.2 mcg (2% DV)
10 mcg (3% DV)
Vitamin B12
8.22 mcg (343% DV)
8.94 mcg (373% DV)
Choline
69 mg (13% DV)
75 mg (14% DV)
Table 2: Vitamin content of sardines canned in oil, per 92g can and per 100g
As shown in the table, sardines are particularly high in niacin, vitamin B12, and vitamin D.
Minerals
Mineral
Per 92g can
Per 100g
Calcium
351 mg (27% DV)
382 mg (29% DV)
Iron
2.69 mg (15% DV)
2.92 mg (16% DV)
Magnesium
35.9 mg (9% DV)
39 mg (9% DV)
Phosphorus
451 mg (36% DV)
490 mg (39% DV)
Potassium
365 mg (8% DV)
397 mg (8% DV)
Sodium
282 mg (12% DV)
307 mg (13% DV)
Zinc
1.2 mg (11% DV)
1.31 mg (12% DV)
Copper
0.17 mg (19% DV)
0.19 mg (21% DV)
Manganese
0.10 mg (4% DV)
0.11 mg (5% DV)
Selenium
48.5 mcg (88% DV)
52.7 mcg (96% DV)
Table 3: Mineral content of sardines canned in oil, per 92g can and per 100g
Sardines have a varied mineral content, containing notably high levels of calcium, phosphorus, copper, and selenium.
Fresh vs. Canned Sardines
There are some differences between fresh and canned sardines regarding their availability and nutritional content.
Availability
In terms of their availability, it is possible to find canned sardines for sale at most large stores, both nationally and internationally.
However, it is not always possible to find fresh sardines and it will depend on the presence of local sardine fishing and sardine import arrangements.
Nutritional Content
The most significant nutritional difference between fresh and canned sardines is the nutritional content of added ingredients in canned sardines.
For instance, sardines canned in oil will have a higher amount of fat, omega-6, and total calories.
In cases where sardines have been canned in water, the difference will be negligible.
While fresh sardines may offer a different flavor profile, canned sardines retain the same beneficial omega-3 fatty acids and overall nutrient content as fresh sardines. Considering this, both options are beneficial and nutritious choices.
5 Tasty Ways To Eat Sardines
Sardines combine well with many different ingredients for those wanting fuller flavors.
Each of these ways to prepare sardines requires minimal preparation and very few ingredients.
In a simple marinade: Marinate the sardines in olive oil, lemon juice, and parsley for a few hours before eating.
As part of a salad: Add chopped sardines to a mozzarella and tomato leafy green salad.
Coated in mustard: Flavor the sardines by mixing them with mustard and black pepper to taste.
In a stew: Add sardines to a vegetable stew.
Marinated and grilled: Marinate the sardines in a mix of soy sauce, lemon juice, and mashed garlic. Then grill until fully cooked.
Final Thoughts
Sardines are an exceptionally nutrient-rich fish, providing high amounts of omega-3, protein, selenium, vitamin B12, vitamin D—and more—in a small package.
Additionally, they are among the lowest-mercury seafood options. This makes them an excellent choice of fish for minimizing mercury exposure.
Overall, sardines are a highly nutritious and beneficial dietary choice.
Michael works as a nutritionist in a community setting and holds a Master's degree in Clinical Nutrition. He is a Registered Associate Nutritionist (ANutr) with the Association for Nutrition (AfN), and has published peer-reviewed research.
