Super source
Protein
19.8 g · 40% DV target
A small, silver-skinned oily fish with a rich, savory flavor and tender flesh, sardines are a nutrient-dense staple of coastal diets that provide high-quality protein alongside essential marine lipids.
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 .59
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 .356
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 .15
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 .1
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
19.8 g · 40% DV target
0.01 g · 1% DV target
Not a benefit — best kept low
1.32 g · Top 4% of fish & seafood
1.11 g · 444% DV target
4.00 μg · 20% DV target
0.34 mg · 26% DV target
Seasonality has not been estimated for this ingredient yet.
Applies to fresh sardines; canned sardines last 2+ years.
Wrap tightly to prevent freezer burn.
Small pelagic fish generally have a lower carbon footprint and higher reproductive rates than larger predatory fish.
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.