9 health benefits of sardines

Sardines have long been a canned seafood mainstay. But affordability and convenience aside, are sardines good for you? Experts say yes. These small fish are an excellent source of protein and omega-3s, a type of polyunsaturated fatty acid (PUFA). They’re also rich in vitamin D and minerals like iron and calcium.

9 health benefits of sardines

Sardines are an animal protein complete with all the amino acids your body needs. They are also a good source of heart-healthy omega-3 fatty acids and several vitamins and minerals. Keep reading to discover the most notable health benefits of eating sardines.

1. Improve cholesterol levels

The omega-3s found in sardines and other fatty fish such as anchovies and salmon help regulate cholesterol levels, according to Vicki Shanta Retelny, RDN, a Chicago-based dietitian and author of Total Body Diet For Dummies.

Specifically, the omega-3s in fish oil reduce blood triglyceride levels and potentially increase high-density lipoprotein (HDL) levels—the “good” kind of cholesterol. While some people take fish oil supplements to improve cholesterol, you can get those same benefits simply by eating more sardines.

2. Prevent cardiovascular disease

The American Heart Association recommends eating fish twice a week. That’s because the omega-3s in seafood, including sardines, are heart-healthy fats. “Sardines can benefit both genders as they offer beneficial essential fatty acids to keep cholesterol levels in check and fend off inflammation—both risk factors for heart disease,” Retelny says.

3. Promote brain health

Sardines’ fatty acids are best known for boosting heart health, but they could also be considered “brain food.” Some research suggests that people who consume more omega-3s may have a lower risk of developing dementia or Alzheimer’s disease.

Sardines are also packed with protein. According to Harvard Health, protein intake may lower the odds of experiencing cognitive decline later in life.

4. Improve skin health

When part of a balanced diet, sardines can help plump skin to minimize signs of aging and calm redness from inflammatory skin conditions such as acne. The secret skin-nourishing ingredients? Omega-3 fatty acids and anti-inflammatory vitamin D.

“[Omega-3s] can help regulate the skin oil production, leading to more balanced hydration of the skin,” explains Sonya Kenkare, MD, a board-certified dermatologist at Illinois Derm Institute in Hinsdale, Illinois. Ultimately, balanced oil production means smoother, less wrinkle- or acne-prone skin.

Dr. Kenkare says there is some evidence that the antioxidant effects of omega fatty acids may even help the skin repair itself after UV damage. If that’s the case, eating more sardines may even lower your skin cancer risk.

5. Regulate bowel movements

Sardines are great for your gut, per Inna Melamed, Pharm.D., a functional medicine practitioner and author of Digestive Reset. The flavorful fish are full of nutrients, including anti-inflammatory omega-3s. But in the short term, eating more sardines could also keep your digestive system moving.

“Since sardines are an oily fish, they can help lubricate the digestive system, as well as keep bowel movements regular,” Retelny explains. In fact, regular fish oil intake can even help prevent inflammatory bowel disorders.

6. Support weight loss

“Sardines are packed with high-quality protein, which has a higher thermic effect—meaning it can boost metabolism slightly,” says Retelny.

On top of boosting metabolism, sardines are packed with hunger-satisfying protein. Eating foods that help you feel full or stay full longer can help curb unnecessary snacking. And consuming fewer calories is a great step toward healthy weight loss. Animal studies found that sardine oil induced weight loss, but more human research is needed to confirm the effect.

7. Stabilize blood sugar

Sardines offer both fat and protein—two macronutrients that can help with blood sugar instability, according to Dr. Melamed. 

Low-carb diets are often recommended for people with high blood sugar or prediabetes. The good news is that sardines contain zero carbohydrates, so they’re a great option for anyone hoping to manage blood sugar levels better and prevent the onset of Type 2 diabetes.

8. Promote bone health

It’s a fact that calcium helps support strong, healthy bones. The calcium in one can of sardines accounts for more than 25% of most adults’ recommended daily calcium intake. That’s because you’re eating the whole fish, skeleton included.

9. Improve symptoms of anxiety and depression

Good nutrition is an excellent strategy for improving not only your physical health but your mental health as well. Ongoing research into the potential reduction of symptoms of depression in bipolar patients using omega-3 fatty acids looks promising. Studies show that regular intake of the types of fatty acids found in sardines may help protect the brain by quelling inflammation.

It’s important to remember that no single food can prevent or cure clinical anxiety or depression and should only be used as a complementary treatment with medication or therapy. Talk to your healthcare provider if you’re experiencing significant mood changes. Seeking treatment can be difficult, but it’s the first step toward feeling better.

Sardines nutrition

Tinned fish is one of the most convenient, cost-effective ways to get your daily protein. Sardines are an important source of animal protein and also a great source of healthy fats, vitamins, and minerals.

Here’s what you’ll find in a standard can (75 grams) of sardines:

• 156 calories
• 18.4 grams protein
• 8.6 grams fat
• 286 milligrams calcium
• 2.2. milligrams iron
• 29.2 milligrams magnesium
• 368 milligrams phosphorus
• 298 milligrams potassium
• 230 milligrams sodium

How do sardines compare to other tinned fish? Sardines aren’t necessarily better than salmon or tuna—they’re just a different type of fish. All tinned fish contain protein and a variety of vitamins and minerals. Compared to salmon, sardines are richer in calcium (because they contain bones, Retelny explains) but lower in omega-3 fats.

Risks of eating sardines

There are no significant risks associated with eating sardines unless you have [an] allergy to it,” Dr. Melamed says. However, the potential downsides of eating sardines can present a risk to people with certain health conditions, such as gout or kidney disease.

These are the potential risks of eating sardines:

• Exposure to toxic metals. Fish exposed to contaminated waters while alive may have small amounts of toxic metals in their flesh. A recent study published in the International Journal of Environmental Research and Public Health found that it is unsafe to eat canned sardines in Brazil because of heavy metal contamination.
• Uric acid buildup. People with gout or kidney problems should limit or avoid sardines which are a high-purine food. Purines contribute to uric acid buildup, which can cause gout flare-ups or kidney problems.
• High sodium content. Canned foods are often high in salt. “This is an important consideration for anyone with high blood pressure,” Dr. Kenkare says. If your healthcare provider has recommended a low-sodium diet, consider eating frozen or fresh sardines instead.

What to look for when buying sardines

If you’re buying sardines for the first time, you might feel overwhelmed by the many options and brands at the supermarket. There is no single best or healthiest brand of sardines. Instead, it’s important to pay attention to the information on the can label.

Here are Retelny’s tips for choosing sardines with the most health benefits:

• Choose BPA-free sardines. This label helps ensure that you are avoiding exposure to bisphenol A, a food contaminant, says Retelny.
• Choose sardines in oil for better flavor. Many canned sardines are packed in olive oil, which adds a pleasant flavor to the fish. Olive oil also has its own health benefits, such as boosting liver health. Or choose sardines in water for fewer calories. People trying to lose weight may be better off with sardines in water to avoid extra calories.

“Another consideration is the quality and safety of canned sardines after opening,” Retelny says. “Sardines in brine and in vegetable oil should ideally be eaten within one day after opening, while sardines in tomato sauce can be refrigerated and eaten up to three days after opening without compromising taste and texture.”

Why are so many people eating tinned fish these days?

Do you feel like you’ve been hearing more about tinned fish lately? It’s not all in your head. Long lauded for its affordability and convenience, tinned seafood has gotten a reputation glow-up thanks to an unlikely source: TikTok. Videos of #tinfishdatenight and “seacuteries” (canned seafood charcuteries) have even led to shortages at neighborhood supermarkets, according to Time.

You don’t need to travel to the Mediterranean to enjoy the health benefits of fish. Tinned, frozen, or fresh sardines are cost-effective ways to get more omega-3s in your diet. Research suggests that adding sardines to your diet is even better than taking fish oil supplements since sardines include protein and other essential nutrients. Plus, fish consumption can satisfy hunger. Supplements don’t do that.

It’s easy to eat more tinned fish and reap the benefits of protein and omega-3 intake. The American Heart Association suggests starting with one or two weekly fish-based meals. Because tinned sardines don’t need refrigeration before opening, they can be packed for picnic lunches or on-the-go snacking. Of course, breakfast is also an option. Dr. Melamed suggests starting your day with a bowl of sardines mixed with olive oil and cruciferous greens such as kale, broccoli, or Brussels sprouts.