Sardines are often overlooked compared to larger fish; however, these canned, tiny fish are more than just a convenient meal. Sardines are rich in proteins, omega-3 fats, vitamin B12, vitamin D, and minerals, such as calcium, iron, and potassium. Adding them to your diet can boost energy and promote overall health and well-being. 

This article will highlight and explore the nutritional composition, health benefits, risks, and how to add sardines to your diet.

Nutritional composition of sardines

According to the FoodData Central - USDA, here’s the nutritional composition of a 3.75 oz can of sardines:

Energy boosting nutrients in sardines

Omega-3 Fats

Sardines are a good source of omega-3 fats like Eicosapentaenoic Acid (EPA)and Docosahexaenoic Acid (DHA). Both DHA and EPA have anti-inflammatory properties and are known to support your heart health and improve your cholesterol level.^1,2,3

Making them a part of your diet can help to increase your blood level of fatty acids. A study suggested that these can improve your omega-3 fats without the need for supplements.⁴ 

Moreover, consumption of omega-3 fats can reduce the risk of Alzheimer’s and dementia.⁵ This means you could call sardines a brain food too, but more research is needed to back up this health claim.

The benefits of omega-3s aren’t just limited to your heart and brain. 

In fact, according to Dr. Sonya Kenkare, a board-certified dermatologist at Illinois Derm Institute, they can regulate skin oil production which can improve your skin’s hydration leading to smoother skin with fewer wrinkles.

She also mentioned that there is some evidence about the antioxidant property of omega 3-s which can help your skin to repair itself from UV damage.

Vitamins B12

Vitamin B12 plays a major role in maintaining your brain health, nerve function, energy levels, and blood cell formation.⁶ But many people have a deficiency of this vitamin since their diet doesn't have adequate amounts which leads to many health issues.⁷ 

Since sardines are a good source of vitamin B-12 they fulfill your recommended daily intake which is around 2.4 mcg. 

Protein

Sardines have around 22.6 g of protein which is an important part of your skin, muscles, cartilage, and bones. Many studies have highlighted that having a high-protein diet has many benefits such as improving your metabolism and reducing your weight.^8,9 In addition, it can also lower the chances of cognitive decline in your later life. 

According to Dr. Ken D Berry, a Family Physician in Tennessee, “Sardines are full of healthy protein and healthy fats they hack your hunger and your satiety hormones keeping you full for many hours after you eat them.”

Calcium 

Calcium is important for your bones and teeth health, hormone, nerve, and muscle function making it an essential part of your diet. 

According to NIH, you should consume about 1,000 mg of calcium a day, and people older than 50 need to increase their intake to reduce bone loss. Unfortunately, people with lactose intolerance may have an issue with their daily intake of calcium. 

However, sardines are an excellent non-dairy source of it. When compared to other fish, they have a higher amount of calcium. 

Interestingly, the calcium in 100g of sardines is almost the same as that found in 400 ml of milk. This meets the 38% recommended dietary allowance of calcium. This meets the 38% recommended dietary allowance of calcium.¹⁰

Vitamin D

Sardines have another vitamin that is great for your bone health: vitamin D. It helps your body to absorb and use calcium.

According to Dr. Ann, founder of Healthy Living School, “Vitamin D is literally not in any foods except some species of cold water oily fish like sardines. You get three ounces of vitamin D which will give you over half of your daily value that you need. That's amazing and really important especially in winter when a lot of people get low in vitamin D.”

Other minerals

Minerals like potassium, zinc, magnesium, and niacin lower your blood pressure and improve the circulating level of your blood lipids. One of the best ways to make sure that you’re getting an adequate amount of these minerals is through sardines.⁴

How to add sardines to your diet?

Dr. Brigid Titgemeier, MS, RDN, Founder of Being Functional Nutrition, has a quick and easy recipe to enjoy sardines. 

Here’s what you need:

• 2 cans of wild sardines
• 2 tbsp avocado oil mayo
• 1/4 cup red onion, diced
• 1/4 cup pickles, diced
• 4 cups spring mix
• Black pepper
• Apple cider vinegar
• Extra virgin olive oil
• Buffalo or hot sauce

Remove the oil from the sardines, add them to a bowl, and mash them. Next add mayo, onion, and pickles and mix. 

Then get 2 bowls for your salad and add 2 cups of spring mix to each. Top the sardines mix with greens and drizzle apple cider vinegar, extra virgin olive oil, and buffalo or hot sauce on top as your dressing.

Dr. Andrew Weil, Pioneer of Integrative Medicine likes to eat sardine with crackers or rolls with up in a romaine lettuce leaf. 

He suggests people who don't like canned sardines, try fresh sardines and brush them with a little olive oil, grill them over charcoal, and eat them with lemon.

Some other ways to enjoy your sardines are:

• Sardine sushi roll
• Add it to hummus
• Add them to pasta
• Use them as a taco filling

Potential risks 

Sardines are safe to consume, but there are certain things you should consider:

• If you have high blood pressure, it’s best to avoid them as they have a high concentration of sodium
• People with gout are advised to take a diet that’s low in purines and in such cases, sardines might not be the best choice
• The high sodium concentration and purines may increase the risk of kidney stones
• If you’re allergic to fish then having sardines will cause swelling, redness, and anaphylaxis

FAQs

Can I eat sardines daily?

You can consume around 8 ounces of seafood each week based on a 2,000-calorie diet. For pregnant or breastfeeding women it should be between 8 and 12 ounces per week from a variety of seafood that is lower in mercury. So, if you’re having a small portion of sardine every day and it’s in the given range then there won’t be any issues.

Is sardines a superfood?

Foods that have high nutritional density, fewer calories, and high amounts of minerals, vitamins, and antioxidants are known as superfoods. If we look at the nutritional profile of sardines they have omega-3 fats, proteins, minerals, and even vitamins, so they do fit that category.

Summary

Sardines have a rich nutritional profile that includes protein, omega-3s, vitamins, and minerals. They increase energy, improve heart and brain function, strengthen bones, and improve skin. All these benefits make these tiny fish a great addition to your diet.