Key Takeaway:
- Sardines provide protein, omega-3s, calcium, vitamin D and selenium.
- Their low mercury content makes them a lower-mercury seafood choice.
- Watch sodium and purines if you have high blood pressure, kidney disease or gout.
Sardines pack nutrients such as protein, omega-3 fatty acids, calcium and vitamin D in a shelf-stable package, but canned varieties can be high in sodium and may pose concerns for people with gout or fish allergies.
Sardines Deliver Protein And Omega-3s
Sardines are small, oily fish in the herring family, although the term can refer to several species. European, Pacific and Japanese sardines and brisling, or European sprat, are among the varieties commonly sold.
“Different countries allow different small herring-family fish to be labeled as sardines,” said Perri Halperin, a registered dietitian and clinical nutrition coordinator for the Mount Sinai Health System. She said their nutritional profiles are generally similar.
Sardines are processed soon after being caught because they spoil quickly. They are typically cooked and canned with water, oil, sauce or another liquid. The sealed cans are then heated under pressure to make them shelf-stable and soften their bones enough to eat.
The fish provide EPA and DHA, two omega-3 fatty acids associated with heart health, lower triglycerides and brain and eye function. The American Heart Association recommends eating two servings of fish per week, particularly fatty fish such as sardines.
“Sardines are often considered one of the most nutrient-dense foods you can eat because they provide several nutrients within such a small serving,” Halperin said.
Sardines pack nutrients that support overall health, including complete protein containing all nine essential amino acids. Protein supports muscle maintenance and growth, tissue repair, immune function and fullness, Halperin said.
Edible Bones Add Calcium And Vitamin D
Sardines’ soft, edible bones provide calcium, which supports bone health, muscle contraction and nerve signaling, said Laura Bellows, a registered dietitian and professor in the division of nutritional sciences at Cornell University.
The fish also naturally contain vitamin D, which helps the body absorb calcium, as well as selenium, a trace mineral that acts as an antioxidant.
Bellows said sardines offer these nutrients “at a fraction of the cost of many other seafood options,” making them a practical addition to meals such as salads, pasta, toast or crackers.
Sardines are also relatively low in mercury. Because they are small, short-lived fish that feed low on the food chain, they accumulate less mercury than larger predatory fish.
The U.S. Food and Drug Administration classifies sardines as a “Best Choice” fish for children and women who are pregnant or breastfeeding.
Sodium And Gout Require Some Caution
The main concern with canned sardines is often sodium. Many products contain 300 to 500 milligrams per can, according to Halperin, while some varieties contain more.
People with high blood pressure, heart failure or kidney disease may need to limit sodium and could consider eating sardines less often or selecting lower-sodium products, Bellows said.
Sardines are also high in purines, which the body breaks down into uric acid. For people with gout, elevated uric acid can contribute to painful joint inflammation. The Arthritis Foundation lists sardines among fish that may contribute to gout flare-ups.
Fish allergies are another consideration. About 1% of Americans have a finned-fish allergy, although a specific sardine allergy is less common.
For most people, Bellows said, sardines can be enjoyed regularly as part of a varied seafood diet, provided individual health considerations and serving choices are taken into account.
