Sardines (canned in oil, drained) earn a 'Good' FoodScore of 72/100, largely due to their exceptional protein and micronutrient content, despite being a processed food.
A 100g serving of sardines provides 24.6g of protein, contributing significantly to daily needs.
Sardines are an excellent source of Vitamin B12 (375% DV) and Vitamin D (35% DV).
They deliver 1.5g of beneficial omega-3 fatty acids per 100g serving.
With 382mg of calcium per 100g, sardines support bone health.
As a NOVA class 3 processed food, sardines incur a penalty in their FoodScore.
Scores -4 points above the seafood category average (76/100 across 30 foods).
Sardines (canned in oil, drained) achieve a FoodScore of 72/100, primarily driven by their robust nutritional profile. A significant bonus of +10 points is awarded for their high protein content, providing 24.6g per 100g, which is a substantial amount for a single serving. They also receive a +12 bonus for being rich in several key micronutrients, including calcium (29% DV), iron (16% DV), magnesium (9% DV), zinc (12% DV), Vitamin D (35% DV), and an outstanding 375% DV of Vitamin B12. The presence of 1.5g of omega-3 fatty acids per 100g further boosts their score by +5 points, recognizing these beneficial fats. However, as a NOVA class 3 processed food, sardines incur a -5 point penalty. While they contain 11.5g of total fat, only 1.5g is saturated, which is a favorable fat profile. The sodium content at 307mg per 100g is moderate and does not trigger a penalty. If the processing level were lower or sodium content significantly reduced, the score could be even higher.
Health benefits
What the nutrients in sardines (canned in oil, drained) actually do for you, grounded in established dietary science.
Supports Bone Health
Sardines are an excellent source of nutrients crucial for maintaining strong bones. A 100g serving provides 382mg of calcium, which is 29% of the Daily Value, making it a significant contributor to your daily calcium intake. Additionally, they offer 35% of the Daily Value for Vitamin D, a vitamin essential for calcium absorption and bone mineralization. The presence of magnesium (9% DV) and phosphorus further supports bone density. Regular consumption of foods rich in these nutrients, as part of a balanced diet, is important for preventing bone loss over time.
Promotes Heart Health
The omega-3 fatty acids found in sardines are well-regarded for their cardiovascular benefits. A 100g serving contains 1.5g of omega-3s, which dietary guidelines emphasize for their role in reducing inflammation and supporting healthy blood lipid levels. Sardines also provide potassium (397mg, 8% DV) and magnesium (39mg, 9% DV), minerals that contribute to blood pressure regulation. Furthermore, their relatively low saturated fat content (1.5g per 100g) aligns with recommendations for a heart-healthy diet. Incorporating fatty fish like sardines can be a beneficial strategy for overall cardiovascular wellness.
Aids Muscle Maintenance and Recovery
Sardines are an exceptional source of high-quality protein, providing 24.6g per 100g serving. This makes them highly effective for muscle repair, growth, and overall maintenance, especially important for active individuals or those aiming to preserve muscle mass. Beyond protein, sardines are rich in Vitamin B12 (375% DV) and iron (16% DV), both vital for energy metabolism and the production of red blood cells, which transport oxygen to muscles. These nutrients collectively support efficient muscle function and aid in post-exercise recovery, making sardines a valuable food for athletic performance and general muscle health.
Boosts Brain Function and Mood
The significant amount of omega-3 fatty acids (1.5g per 100g) in sardines is beneficial for brain health, as these fats are integral components of brain cell membranes and play a role in cognitive function. Additionally, sardines are an outstanding source of Vitamin B12, providing 375% of the Daily Value. Vitamin B12 is crucial for nerve function and the synthesis of neurotransmitters, which can influence mood and cognitive processes. Research supports the role of these nutrients in maintaining neurological health and potentially supporting a stable mood. Including sardines regularly can contribute to a diet that supports optimal brain health.
Sardines (canned in oil, drained) earn a 'Good' FoodScore of 72/100, largely due to their exceptional protein and micronutrient content, despite being a processed food.
How to eat it
Sardines, typically consumed canned in oil, are a convenient and versatile seafood option in the American diet. They are often eaten directly from the can, added to salads, or used in sandwiches and pasta dishes. A standard serving size is around 3 ounces (85g), which is a common can size. Their rich, savory flavor pairs well with acidic ingredients and fresh herbs, making them a simple way to boost nutrient intake.
For a quick meal, enjoy sardines straight from the can on whole-grain toast with a squeeze of lemon and a sprinkle of fresh parsley.
Incorporate drained sardines into salads for an omega-3 and protein boost, complementing leafy greens, tomatoes, and a light vinaigrette.
Mash sardines with avocado and a touch of mustard for a nutrient-dense spread for crackers or as a sandwich filling.
Choose sardines canned in olive oil or water for potentially better fat profiles and to control added sodium.
Consider adding sardines to pasta dishes with a light tomato sauce and capers for a Mediterranean-inspired meal.
Things to keep in mind
While generally safe and beneficial, individuals with fish allergies should avoid sardines. Due to their sodium content (307mg per 100g), those on sodium-restricted diets should consume them in moderation or opt for low-sodium varieties if available. Sardines are small fish and typically have low levels of mercury, making them a safer choice compared to larger predatory fish. There are no widely documented significant GI issues or drug interactions associated with normal serving sizes of sardines.
Yes, sardines are considered a very healthy food. They are packed with protein, essential vitamins like B12 (375% DV) and D (35% DV), and minerals such as calcium (29% DV) and iron (16% DV). They also provide a significant amount of omega-3 fatty acids (1.5g per 100g), which are beneficial for heart and brain health. Their overall nutritional density contributes to their 'Good' FoodScore of 72/100.
Are sardines good for heart health?
Sardines are excellent for heart health. They are rich in omega-3 fatty acids, which are known to support cardiovascular function and reduce inflammation. They also provide potassium and magnesium, minerals that help regulate blood pressure. Their low saturated fat content (1.5g per 100g) further aligns with dietary recommendations for a healthy heart.
Are sardines processed?
Yes, canned sardines are classified as a NOVA class 3 processed food. This means they have undergone processing methods like canning, which involves salting, cooking, and preserving them in oil or water. While processed, their high nutritional value, particularly in protein and micronutrients, still makes them a beneficial dietary choice.
How should I store canned sardines?
Unopened canned sardines should be stored in a cool, dry place like a pantry, away from direct sunlight. Once opened, any unused sardines should be transferred to an airtight container, refrigerated, and consumed within 2-3 days to maintain freshness and prevent spoilage. Do not store opened cans in the refrigerator.
What can I use instead of sardines?
If you're looking for alternatives with a similar nutritional profile, other small, oily fish like mackerel or herring are good choices for omega-3s and protein. For a non-fish alternative rich in calcium and protein, consider fortified plant-based milks or legumes, though they won't provide the same omega-3 benefits.
Do sardines contain mercury?
Sardines are very low in mercury. As small, short-lived fish that feed on plankton, they accumulate significantly less mercury than larger, longer-lived predatory fish. This makes them a safe and recommended choice for regular consumption, even for vulnerable populations who need to monitor mercury intake.
Are sardines good for weight loss?
Sardines can be a beneficial addition to a weight loss diet. They are high in protein (24.6g per 100g), which promotes satiety and helps reduce overall calorie intake. Their nutrient density means you get a lot of essential vitamins and minerals without excessive calories (208 per 100g). The omega-3s may also support metabolic health, making them a smart choice for managing weight.