The Benefits of Sardines & Why You Should Eat Them

I eat sardines every day.

Yes, every day. Why? Because they’re delicious, packed with nutrition, and easy to have whether I have time or I’m on the go.

Sardines break a prominent myth: “Healthy foods are expensive.”

A can of good sardines is $2-$3 at your local grocery store. That’s nothing!

Even though I’m rich, I love deals. Getting something this healthy for that price is practically unheard of now. Not only are sardines good for your wallet and keeping your bank account fat, but they’re incredibly healthy for you, helping to keep your waistline thin.

You know I’m a data freak, so let’s break down the benefits of sardines and why you should eat more of them.

P.S. And by the way, I didn’t get this from some TikTok challenge or some crap. I’d been eating sardines before TikTok was invented.

If anything, these TikTokers copied me.

But I digress. Let’s get into it.

The Nutrition

Here is the nutrition information for one ½ cup serving (85 grams) of sardines:

Canned sardines are a nutritional powerhouse. Look at how much protein they contain!

They are an excellent source of protein, vitamin B12, vitamin D, and calcium (containing more than 20% of the Daily Value) and a good source of iron (containing more than 10% DV).

Plus, canned sardines contain nearly 100% of the recommended daily intake of omega-3 fatty acids.

Keep in mind, though, that the National Institutes of Health's recommended daily intake for omega-3s doesn’t give specific guidance about the amount of the different types of omega-3s (ALA, DHA, and EPA) one should consume.

Current recommendations from the American Heart Association suggest consuming 250 milligrams of EPA and DHA per day (or more if you have high cholesterol or triglyceride levels) to reap their benefits.

Canned sardines provide more of both EPA and DHA than these recommendations.

The Benefits of Canned Sardines

From cognitive to cardiovascular health, the benefits of sardines are abundant.

Heart-Health Benefits

Cardiovascular disease is the leading cause of death for adults in the United States.

A recent review published in the April 2023 Journal of Frontiers in Nutrition found that sardines' omega-3 content offers significant heart-protecting benefits. Thanks to their badass nutrient profile, eating them may exceed the benefits oral supplementation can provide.

Translation: Eating sardines is better than taking a fish oil supplement. 

While more research is needed, scientists have begun to explore the synergistic relationship of the omega-3s in canned sardines and how they interact with nutrients like calcium, potassium, magnesium, iron, and zinc.

When they work together, these nutrients help decrease inflammation and oxidative stress in the body, promoting blood flow and potentially decreasing the risk of cardiovascular diseases.

May Prevent Type 2 Diabetes

According to the Centers for Disease Control and Prevention, approximately 96 million U.S. adults—1 of every 3—have prediabetes.

One of every three people. That’s unbelievable.

Preventive efforts to stop this condition from progressing into type 2 diabetes are essential, and the nutrients in canned sardines may play a significant role.

Research published in the 2021 Journal of Clinical Nutrition explored the impact that consuming sardines twice a week had on older adults diagnosed with prediabetes.

In this randomized and controlled clinical trial (which is the gold standard when it comes to study designs), scientists found that subjects who received sardines as part of their nutrition program had a significantly lower risk of developing type 2 diabetes compared to those in the control group who received the nutrition counseling without sardines added to their diets.

Participants who consumed sardines also experienced an increase in HDL cholesterol (often referred to as the "good" cholesterol) and a decrease in both triglyceride levels and blood pressure.

It Improves Bone Health

Protecting bone health is crucial for healthy aging.

Canned sardines are packed with calcium and vitamin D, two nutrients that play a critical role in bone health.

Research published in 2017 in the Journal of Osteoporosis suggested that inadequate intakes of essential macronutrients and micronutrients, like calcium and vitamin D, may affect bone health and the time it takes older adults to heal bone fractures.

More research has also cited the positive impact the nutrient composition of fish varieties (like sardines) may have on healing hip fractures.

Lauren Manaker M.S., RDN, LD, a registered dietitian and author, agrees that encouraging Americans to eat more sardines may benefit bone health.

She shares, "Some canned sardines don't have all of the bones removed, which can act as a bonus when it comes to nutrition. Those tiny bones are packed with calcium and vitamin D that play an important role in optimizing bone health as you age."

It Supports Brain Health

This information is my jam.

Omega-3 fatty acids' cognitive health benefits have received much attention over the years—and for good reason.

A 2018 review published in Nutrients evaluated 25 randomized control studies. The review looked at omega-3 supplementation and its role in brain health.

Researchers found that people who were supplemented with DHA and EPA (two types of omega-3s) saw improvements in their blood biomarkers that resulted in health benefits regardless of age.

More omega-3s also improved literacy, attention, and visual processing in school-aged children and cognitive function in older adults.

While a growing body of evidence supports omega-3 supplementation, dietitians want consumers to consider a food-first approach.  And I’ll always opt for the food-first approach, as well.

Manaker shares, "Eating canned sardines can positively impact cognitive health. Plus, they're a great way to increase DHA intakes, considering most Americans aren't getting enough of this important fatty acid in their diet."

As mentioned, a can of sardines is usually less expensive than your typical fish oil supplements.

Frequently Asked Questions

Ever since I posted this on YouTube, I get ridiculous questions regarding these little fish.

But it’s all good. That’s part of the price I pay for mentoring millions of fans. I’m grateful to do so.

So, here we go:

1. Are canned sardines a processed food?

Of course, bro! Do you think they live in the can while in the ocean? No! They’re caught and then put in cans for our benefit.

Anything altered from its original state is considered “processed.”

However, in this case, it simply means prepared. Canned sardines should not be considered off-limits or "bad" because of their required processing.

2. Is it healthy to eat canned sardines every day?

In a word, yes.

However, it depends on you and your health situation. For example, if your doctor has directed you to watch and manage your sodium intake, track everything you eat. If you’re not tracking, you’re slacking.

But if you’re healthy and vibrant, yeah, man, go wild.

3. Are canned sardines better for you than canned tuna?

I think so, yeah.

Tuna is proven to have a higher level of mercury within it than sardines.

I still eat tuna, but not nearly as frequently as sardines. Tuna is on occasion, like when I go for Japanese food with mi novia.

4. What kind of sardines do you get?

I always get the Wild Planet Sardines in Extra Virgin Olive Oil.

As with most brands, you can get them in water. However, I get them in olive oil for the added benefits of olive oil and the additional omega-3 fatty acids.

Plus, they’re delicious in olive oil.

Once again, though, if you get them in olive oil, they’ll be higher in calories. So, take that into account and track your food.

The BMM Takeaway

Hopefully, you see why I have these bad boys every day.

Sardines are one of the healthiest foods we can have. They’re a nutrient-dense seafood option that can be included in a balanced, variety-filled diet.

Not only are canned sardines convenient and versatile to use in your eating pattern, but they also provide heart-healthy omega-3s that may help reduce inflammation, improve cognition, and help hit our protein goals.

While it's essential to be aware of the mercury content of your seafood choices, canned sardines are a lower-mercury fish compared to larger types of seafood.

If you're new to sardines, you may not like them initially. They’re an acquired taste for some.

But in time, sardines will hypnotize you like they have me and the TikTokers.