Sardines contain healthy nutrients like omega-3 fatty acids, vitamins, calcium and minerals. But they’re also high in salt and calories, and have uric acid that isn’t good for people with kidney problems or gout.

Sardines have been around for centuries. These small fish are said to be named after Sardinia, an island of Italy, because of the abundance that could be found there.

While sardines can be enjoyed fresh, they are highly perishable. This is why they’re most commonly found canned.

Sardines are abundant in the Atlantic, Pacific, and Mediterranean seas. They feed on plankton only, which means they don’t contain the high levels of mercury that other fish do.

Sardines aren’t a popular fish in the United States. But after you take a look at their nutritional benefits, you might decide to give them a try yourself.

These small fish are packed with nutrients that can be beneficial in the prevention of a number of health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers.

Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and other vital nutrients.

Omega-3 fatty acids

Omega-3 fatty acids help prevent heart disease due to their anti-inflammatory properties. Sardines are an excellent source of them.

Omega-3 fatty acids also reduce the risk of blood clots and lower blood pressure. And they may help protect those who’ve had a heart attack in the past.


Sardines are an excellent source of vitamin B-12. This vitamin helps your cardiovascular system and gives you energy.

In addition, these fish contain a healthy amount of vitamin D. Along with B-12, D is necessary for good bone health throughout your life.


Sardines are an excellent source of calcium. That makes them a good choice for those who are lactose intolerant, allergic to dairy, or need more calcium in their diet.

This can also be helpful during pregnancy if you need alternative forms of calcium for the health of your baby.


Along with calcium and lots of vitamins, sardines contain a number of beneficial minerals. These include:

  • niacin
  • iron
  • potassium
  • magnesium
  • zinc
  • phosphorus


Sardines also have protein, which is essential for you to build healthy bones and muscles. Protein also helps create antibodies that keep our immune systems strong. As well, it takes nutrients and oxygen to all the parts of the body.

If you purchase canned sardines, it’s better to buy those that are packed in olive oil rather than soybean oil. They also come packed in water. This version is a good option if you’re looking for ways to reduce your fat intake.

Whichever you buy, be sure to check the expiration dates on the can prior to purchasing.

If you purchase sardines fresh, be sure to inspect them first. Things to look for in fresh sardines include:

  • fresh smell
  • shiny skin
  • bright eyes
  • firm texture

Sardines are a very versatile food. They can be used in salads, as a snack on crackers, or as part of the main course.

If you are using fresh sardines, they should be gutted and then rinsed.

Once you have them ready, try some of these tasty recipes to integrate sardines into your eating plan.

Greek salad with sardines

When you want to eat light but still want lots of protein and other nutrients, this easy to prepare Greek salad is the answer. View the recipe.

Spaghetti con le sarde alla Palermitana

This recipe gives you a new twist on spaghetti. View the recipe.

Grilled fresh sardines

By putting sardines straight on the grill, you can create a unique and healthy appetizer. View the recipe.

Mediterranean casserole

This tasty casserole takes very little prep time. View the recipe.

Quick sardine curry

If you crave curry and are short on time, this is the perfect meal for you. View the recipe.

Spring salad with tarragon vinaigrette

This colorful salad is delicious and packed with nutrition. View the recipe.

People who have kidney problems or gout should avoid sardines. They naturally contain a substance that creates uric acid. Uric acid buildup can cause kidney and gout issues for those who are already susceptible.

Canned sardines are high in salt. If you’re trying to reduce your salt intake, check the label before eating canned sardines.

The calorie count of sardines is also something to be aware of if you’re watching your caloric intake. They tend to be a high in calories, no matter what type of liquid they’re canned in.

While sardines may have a negative reputation, consider trying them for the nutritional value.

These small fish are packed full of goodness. The list of the health benefits of sardines is extensive, while the downsides are minimal.

The next time you make a snack or are deciding on what fish to have for dinner, it might be a good idea to include a few sardines.