What is Sardines?
Sardines are small, oily fish packed with omega-3 fatty acids, protein, calcium, vitamin D, and B vitamins, making them one of the most nutritious and sustainable seafood choices.
Key Highlights
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
Sardines Nutrition Facts
Nutrition values per 100 g (100g)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 208 | - |
| Total Fat | 11.5g | 15% |
| Saturated Fat | 0g | 0% |
| Cholesterol | mg | 0% |
| Sodium | mg | 0% |
| Total Carbohydrates | 0g | 0% |
| Dietary Fiber | 0g | 0% |
| Sugars | 0g | - |
| Protein | 24.6g | 49% |
| Vitamins | ||
| Vitamin D | 272IU | 68% |
| Vitamin B12 | 8.9µg | 371% |
| Vitamin B6 | 0.2mg | 12% |
| Minerals | ||
| Iron | 2.9mg | 16% |
| Magnesium | 39mg | 10% |
| Potassium | 397mg | 8% |
| Calcium | 382mg | 38% |
| Selenium | 52.7µg | 96% |
| Phosphorus | 490mg | 49% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits of Sardines
Exceptionally high in omega-3s for heart and brain health
Exceptionally high in omega-3s for heart and brain health
Excellent source of vitamin D and calcium (with bones)
Excellent source of vitamin D and calcium (with bones)
Rich in protein for muscle building
Rich in protein for muscle building
Low in mercury compared to larger fish
Low in mercury compared to larger fish
Sardines for Your Health Goals
Discover how Sardines can support your specific nutrition and health goals:
Sardines for Anti Aging
Omega-3s, vitamin D, and selenium combat aging
Relevance: 9.5/10Sardines for Brain Health
Highest omega-3 DHA and EPA for brain function
Relevance: 9.5/10Sardines for Heart Health
Omega-3s are proven heart disease fighters
Relevance: 9.5/10Sardines for Longevity
Mediterranean diet staple linked to longevity
Relevance: 9.5/10Sardines for Recovery
Anti-inflammatory omega-3s speed recovery
Relevance: 9.0/10Sardines for Athletic Performance
Complete protein and omega-3s support performance
Relevance: 8.5/10Sardines for Energy
B12, iron, and protein provide sustained energy
Relevance: 8.5/10Sardines for Keto
Zero carbs, high fat, high protein
Relevance: 8.5/10Sardines for Muscle Building
Complete protein with all amino acids
Relevance: 8.5/10Sardines for Immune Health
Vitamin D and selenium support immune function
Relevance: 8.0/10Sardines for Strength
Protein, vitamin D, and calcium for bones and muscles
Relevance: 8.0/10Sardines for Health Conditions
See how Sardines fits into eating patterns for specific health conditions:
Sardines for Acid Reflux
Sardines can be part of a balanced diet for Acid Reflux.
NeutralSardines for Anxiety
Sardines contains nutrients that can help manage Anxiety.
RecommendedSardines for Chronic Fatigue
Sardines contains nutrients that can help manage Chronic Fatigue.
RecommendedSardines for Chronic Inflammation
Sardines contains nutrients that can help manage Chronic Inflammation.
RecommendedSardines for High Blood Pressure
Sardines contains nutrients that can help manage High Blood Pressure.
RecommendedSardines for High Cholesterol
Sardines contains nutrients that can help manage High Cholesterol.
RecommendedSardines for Histamine Intolerance
Sardines can be part of a balanced diet for Histamine Intolerance.
NeutralSardines for Insulin Resistance
Sardines contains nutrients that can help manage Insulin Resistance.
RecommendedSardines for Iron Deficiency
Sardines can be part of a balanced diet for Iron Deficiency.
NeutralSardines for Irritable Bowel Syndrome
Sardines can be part of a balanced diet for Irritable Bowel Syndrome.
NeutralSardines for Muscle Cramps
Sardines can be part of a balanced diet for Muscle Cramps.
NeutralSardines for Osteoporosis
Sardines contains nutrients that can help manage Osteoporosis.
RecommendedSardines for Type 2 Diabetes
Sardines contains nutrients that can help manage Type 2 Diabetes.
RecommendedCompare Sardines with Other Foods
Side-by-side nutrition comparisons to help you choose:
Best Ways to Eat Sardines
Quick Recipe Ideas
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
Track Sardines in Your Diet
Use Nutrivio to log Sardines and see how it fits your daily nutrition goals. Get personalized recommendations based on your health profile.
