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 Longevity & Healthspan
Longevity nutrition focuses on extending both lifespan and healthspan - the years lived in good health. The Mediterranean and Blue Zone dietary patterns emphasize whole foods, plant-based nutrition, healthy fats, and moderate portions.
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 Longevity & Healthspan
Omega 3s
1.5gSupports longevity & healthspan by providing essential omega 3s
Vitamin D
272IUSupports longevity & healthspan by providing essential vitamin d
Magnesium
39mgSupports longevity & healthspan by providing essential magnesium
Best Ways to Eat Sardines for Longevity & Healthspan
- 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 'longevity trifecta' is Mediterranean diet + regular movement + strong social connections. Research shows this combination can add 10-15 years to lifespan and significantly extend healthy years.
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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