Sardines Overview
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.
Why Sardines Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Sardines Nutrition Facts
Per 100g (100g (about 4-5 small sardines))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 208 | — |
| Protein | 24.6g | 49% |
| Total Carbohydrates | g | 0% |
| Dietary Fiber | g | 0% |
| Sugar | g | — |
| Total Fat | 11.5g | 15% |
| iron | 2.9mg | 16% |
| magnesium | 39mg | 10% |
| potassium | 397mg | 8% |
| vitaminD | 272IU | 68% |
| calcium | 382mg | 38% |
| vitaminB12 | 8.9µg | 371% |
| vitaminB6 | 0.2mg | 12% |
| vitaminB3 | 5.2mg | 32% |
| selenium | 52.7µg | 96% |
| phosphorus | 490mg | 49% |
Key Nutrients in Sardines for Brain Health
Omega3
1.5gSupports brain health by providing essential omega3
VitaminB12
8.9µgSupports brain health by providing essential vitaminb12
Best Ways to Eat Sardines for Brain Health
- Straight from the can with whole wheat crackers
- Mixed into salads or pasta
- Grilled or broiled fresh
- Mashed on toast with avocado
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Sardines Health Benefits
- 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
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