Are Sardines Good for You? Health Benefits & Nutrition
Sardines are a nutrient-dense oily fish that provide protein, omega-3 fatty acids, vitamin B12 and, when the bones are eaten, calcium. They are also a convenient pantry food because tinned sardines are ready to eat.
Are sardines healthy?
For most people, sardines can be part of a balanced diet. Their combination of protein and omega-3 fats makes them a useful option for quick meals, while canned sardines with bones can contribute calcium.
What nutrients are in sardines?
- Protein
- Omega-3 fatty acids
- Vitamin B12
- Vitamin D
- Calcium when the edible bones are included
Are sardines fattening?
No single food is inherently fattening. Sardines are relatively energy-dense because they contain healthy fats, especially when packed in olive oil, so portion size matters as part of your overall diet.
What is the difference between sardines in olive oil and water?
Sardines in olive oil generally have a richer flavour and more calories than sardines packed in water. Both can provide protein and omega-3 fats. If flavour and texture matter most, olive oil is often the more satisfying option.
How can you eat sardines?
Try them on toast with lemon, in salads, with boiled potatoes, in pasta, or as part of a Portuguese-style petiscos board.
Explore our sardines or browse our Portuguese sardine selection.
FAQ
Are canned sardines good for you?
They can be. Canned sardines are a convenient source of protein and omega-3 fats, and varieties with edible bones can provide calcium.
Can you eat sardines every day?
Dietary needs vary. Sardines can fit into a varied diet, but it is sensible to rotate protein sources and consider sodium levels in canned foods.
