Sardine Nutrition Benefits and Facts

Nutritional summary

Sardines are a primary dietary source of long-chain omega-3 fatty acids, specifically EPA and DHA, which are essential for brain and retinal health and are consistently linked to improved cardiovascular and metabolic outcomes .
Major institutional guidelines, including those from the USDA and EFSA, recommend fish consumption as a core component of a healthy diet due to its high-quality protein and bioavailable micronutrients .
These fish provide a complex matrix of nutrients beyond healthy fats, including taurine (an amino acid involved in metabolic processes) and minerals like calcium and phosphorus, which are particularly concentrated when the soft bones are consumed .
While sardines are a relevant source of taurine, one review noted that the amounts found in standard servings are significantly lower than the dosages typically used in clinical supplementation trials .

Interesting fact

Sardines are named after the Mediterranean island of Sardinia, where they were once found in such vast abundance that they became one of the first fish ever to be preserved in cans.

Standout nutrients

EPIC

SOURCE

Vitamin B12

EPIC

SOURCE

Selenium

EPIC

SOURCE

Niacin

EPIC

SOURCE

Iodine

134

kcal per 100g

Protein19.8g

Fat6.10g

Fat breakdown

Polyunsat1.58g

Monounsat1.80g

Saturated1.81g

Trans0.01g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

PescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Small pelagic fish generally have a lower carbon footprint and higher reproductive rates than larger predatory fish.

Confidencehigh

Storage

Refrigerate

1–2 days

Applies to fresh sardines; canned sardines last 2+ years.

Freeze

3–6 months

Wrap tightly to prevent freezer burn.

Flavour

Data & Sources

Harmonized from 2 validated sources

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

Claim citations

Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits - PMC

[1]pmc.ncbi.nlm.nih.gov

Fish consumption in multiple health outcomes: an umbrella review of meta-analyses of observational and clinical studies - PMC

[3]pmc.ncbi.nlm.nih.gov

Effect of Sardine and Sprat Thermal Processing on Intestinal Integrity and Macrophage Activation In Vitro - PMC

[5]pmc.ncbi.nlm.nih.gov

Dietary Health | USDA

[6]www.usda.govusda.gov

Dietary Intake and Nutrient Composition of Seafood - NCBI - NIH

[9]www.ncbi.nlm.nih.govncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

93.6

Version

Similar flavours

Explore flavour space →