Sardines

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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Sardines are small oily fish, sold in Europe mostly in tins, in olive or sunflower oil, in tomato sauce or in brine, and fresh from the grill in Portugal, Spain and Croatia. Canned sardines with their soft, edible bones are one of the cheapest sources of protein, vitamin B12, vitamin D and the omega-3 fats EPA and DHA. Because you eat the bones, they also give calcium: 382 mg per 100 g, close to half the EU reference intake. A 92 g can in oil gives about 0.9 g of EPA and DHA, and the US FDA lists sardines among its “Best Choices”, the fish lowest in mercury.

Sardine nutrition per 100 g: in oil and in tomato sauce

Nutrient	Atlantic sardines canned in oil, drained, with bones, 100 g	Pacific sardines canned in tomato sauce, drained, with bones, 100 g
Energy	208 kcal	185 kcal
Protein	24.6 g	20.9 g
Fat	11.4 g	10.4 g
of which saturated	1.5 g	2.7 g
EPA (omega-3)	0.47 g	0.53 g
DHA (omega-3)	0.51 g	0.86 g
Carbohydrate	0 g	0.5 g
Calcium	382 mg	240 mg
Vitamin D	4.8 µg	4.8 µg
Vitamin B12	8.9 µg	9.0 µg
Selenium	52.7 µg	40.6 µg
Sodium	307 mg	414 mg

Source: USDA FoodData Central, SR Legacy: “Fish, sardine, Atlantic, canned in oil, drained solids with bone” (FDC 175139) and “Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone” (FDC 175140), checked 5 November 2026. Values rounded. The record in oil also lists 2.9 mg of iron, 397 mg of potassium and 142 mg of cholesterol per 100 g. USDA notes that the vitamin D value is a calculated approximation. SR Legacy has no record for fresh sardines or sardines canned in water, so we do not give numbers for them; check the label of the tin you buy.

Per 100 g, sardines in oil cover about 48% of the EU reference intake for calcium (800 mg), roughly the whole reference intake for vitamin D (5 µg) and selenium (55 µg), and more than three times the reference intake for vitamin B12 (2.5 µg). The sodium, 307-414 mg per 100 g, equals about 0.8-1 g of salt.

Per can and per sardine

	In oil, 1 can (92 g)	In oil, 2 sardines (24 g)	In tomato sauce, 1 sardine (38 g)
Energy	191 kcal	50 kcal	70 kcal
Protein	22.6 g	5.9 g	7.9 g
EPA + DHA	0.90 g	0.24 g	0.53 g
Calcium	351 mg	92 mg	91 mg
Vitamin D	4.4 µg	1.2 µg	1.8 µg

Calculated from the same USDA records and their portion weights (1 can, 3.75 oz = 92 g; 2 sardines in oil = 24 g; 1 sardine in tomato sauce = 38 g). Tins in European shops are often 90-125 g, so the “1 can” column is a close guide.

One can a week gives about 0.9 g of EPA and DHA, about half of the 1.75 g that 250 mg a day adds up to. Two portions of fish a week, one of them oily, is the pattern the NHS recommends, and a can of sardines counts as the oily one.

Glycemic index

Sardines have no glycemic index: they contain no carbohydrate, apart from a trace in the tomato sauce. Fish is not listed in the international GI tables. With bread, potatoes or pasta, the side decides how the meal affects blood sugar. More in What is the glycemic index? (with food table).

Health benefits: what the evidence says

• Heart function. The EU permits the claim “EPA and DHA contribute to the normal function of the heart” for foods that are at least a source of omega-3 fats, with the information that the effect comes with 250 mg of EPA and DHA a day (Regulation (EU) No 432/2012). One can of sardines gives about 900 mg.
• Brain and vision. Under the same regulation, DHA contributes to the maintenance of normal brain function and normal vision, with 250 mg of DHA a day. Sardines have 0.5-0.9 g of DHA per 100 g.
• Calcium and vitamin D for bones. The edible bones make canned sardines one of the few fish that are a real source of calcium, and they also give vitamin D. Both calcium and vitamin D are needed for the maintenance of normal bones, according to permitted EU claims (Regulation 432/2012). For people who eat little dairy this is a useful alternative.
• Vitamin B12 and selenium. 100 g gives more than three times the reference intake for B12 and almost all of it for selenium.
• Low in mercury. The FDA lists sardines among the “Best Choices”, the group of fish lowest in mercury, which can be eaten 2-3 times a week, including in pregnancy.

Ayurveda: sardines in the traditional system

In Usha and Vasant Lad’s food guidelines sardines are favourable for Vata and on the lists to avoid for Pitta and Kapha. In plain words: oily fish such as sardines suit people who tend to feel cold, dry and restless, and the other two types are advised to limit them. This is a traditional view, not a clinical finding. More in Ayurvedic diet for beginners.

How to use sardines

• On toast: mash sardines in oil with a fork, add lemon juice and black pepper and spread on wholegrain bread, with sliced tomato on top.
• Salad: sardines with boiled potatoes, red onion, parsley and a dressing of olive oil and lemon.
• Pasta: sardines in tomato sauce warmed with garlic and chilli, stirred into wholewheat pasta.
• Fresh sardines: gut, salt and grill or bake whole for a few minutes on each side, then serve with lemon and a green salad.
• Which tin: sardines in olive oil or in tomato sauce, with the bones in, give the most calcium. If you watch salt, compare sodium on the labels.

Who should be careful

• Salt. Canned sardines carry about 0.8-1 g of salt per 100 g. If you have high blood pressure or are on a low-salt diet, keep portions moderate and do not add more salt to the dish.
• Pregnancy. The NHS advises no more than 2 portions of oily fish a week for girls, women who may become pregnant, and pregnant or breastfeeding women, because oily fish contain more pollutants that can build up in the body. Sardines are on the FDA’s “Best Choices” list for mercury.
• Children. The FDA suggests smaller servings for children: about 1 oz (28 g) at ages 1-3, 2 oz at 4-7, 3 oz at 8-10 and 4 oz from age 11, two servings a week from the “Best Choices” list. Mash canned sardines well so the bones are soft and fine.
• Fish allergy. Anyone allergic to fish should avoid sardines in every form.

Related entries and articles

• Mackerel – another low-mercury oily fish
• Salmon – farmed vs wild, omega-3 per portion
• Anchovies
• High-quality fats
• All about high-quality fats
• Which foods reduce inflammation naturally?

FAQ

Are canned sardines healthy?

Yes. A 92 g can in oil gives about 23 g of protein, 0.9 g of EPA and DHA, 351 mg of calcium and more vitamin B12 than you need in a day (USDA). The main thing to watch is salt, about 0.8-1 g per 100 g.

Can you eat the bones in canned sardines?

Yes. The bones in canned sardines are softened during processing and are eaten with the fish. They are the reason sardines with bones have 382 mg of calcium per 100 g.

Are sardines high in mercury?

No. The FDA lists sardines among its “Best Choices”, the group of fish lowest in mercury, which can be eaten 2-3 times a week, including during pregnancy.

Sources

1. USDA FoodData Central, SR Legacy: Fish, sardine, Atlantic, canned in oil, drained solids with bone (FDC 175139). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Fish, sardine, Pacific, canned in tomato sauce, drained solids with bone (FDC 175140). fdc.nal.usda.gov
3. Commission Regulation (EU) No 432/2012, list of permitted health claims (EPA/DHA and heart function; DHA, brain function and vision; calcium and vitamin D and bones). EUR-Lex
4. Regulation (EU) No 1169/2011, Annex XIII – reference intakes for vitamins and minerals. EUR-Lex
5. U.S. Food and Drug Administration: Advice about Eating Fish, content current as of 5 March 2024. fda.gov
6. NHS: Fish and shellfish. nhs.uk
7. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.