Should You Eat More Sardines This Summer?

Thanks to the 'Sardine Girl Summer' trend, the print of this tiny fish is all over clothes and accessories. But what about adding sardines to your diet? We asked two nutrition experts about their health benefits and risks.

Sardines, which are tiny, silver, oily fish, can offer far more benefits than helping to create perfect 'fisherman aesthetics.' Rich in nutrients, they have a wide range of uses – from pet food to omega-3 vitamins.

The dietary guidelines recommend adults eat at least two servings of fish a week, especially fatty fish. So, should sardines replace tuna and salmon, the most commonly consumed fish in the United States?

Are sardines good for you?

Brigitte Zeitlin, RD, says a single can of sardines provides a powerful punch of nutrition. They are a great source of lean protein, which helps build healthy muscles, improves mental focus, balances blood sugar, and maintains a healthy body weight.

Sardines are also loaded with bioavailable nutrients like vitamin D, iron, zinc, selenium, and iodine, according to Allison Gregg, a certified nutrition consultant.

A 100 g of sardines contains 380 mg of calcium, which equals 38% of the recommended daily intake for most adults. Such a calcium content is even higher than in a glass of milk, making sardines a good alternative to dairy.

With 2.9 mg of iron per 100 g serving, a can of sardines provides about 37% of the recommended daily intake for men and 16% for women.

The iron content in sardines is comparable to beef (2.2mg per serving) and is much higher than in chicken (1 mg per serving) or salmon (0.3 mg per serving).

Zeitlin says sardines are also rich in vitamin B12, which boosts energy and mental cognition, and omega-3 polyunsaturated fatty acids, the long-term use of which contributes to heart health.

A single serving of sardines provides 8.94 mcg of vitamin B12, more than three times the recommended daily intake of 2.4 mcg.

Moreover, sardines contain the amino acids taurine and arginine, both of which may contribute to maintaining cardiovascular health.

There are some small clinical trials that looked into what impact eating sardines can have on health.

For example, a 2021 study included 152 individuals with increased glucose levels. Those who consumed 200 g of sardine a week for a year had lower rates of developing type 2 diabetes.

However, in a trial that included 16 participants with type 2 diabetes, eating 100 g of sardines five times a week for six months had 'neutral effects' on glycemic control.

It's noteworthy that diabetes is a serious condition that requires complex preventive measures, and increasing sardine intake alone is unlikely to reduce its risk.

A common concern with seafood consumption is the presence of a neurotoxin mercury, whose poisoning may cause symptoms like muscle weakness, loss of peripheral vision, and impaired speech.

Sardines, however, are among the best choices in terms of mercury concentrations, according to the Food and Drug Administration.

What do sardines taste like?

Sardines have a mild fishy, salty taste, but their smell can be fairly strong. It can be reduced by adding acid, such as vinegar or lemon juice.

How to eat sardines

You don't need to cook canned sardines before eating, as they have already been cooked during the canning process. There's also no need to remove their bones – they are soft and easy to digest.

Sardines can be eaten as an alternative to mackerel or herring, pairing them with vegetables, whole grains, and herbs to maintain a balanced diet.

The World Cancer Research Fund recommends tinned sardine salad that includes baby spinach, carrots, and cauliflower. With 179 kcal per serving, the meal is low in calories and is a great source of healthy fats.

Whole grain spaghetti with sardines in a can, red onion, garlic, cherry tomatoes, and frozen peas can be made in 15 minutes and provide 502 kcal, according to the British Heart Foundation.

Those in a hurry can try a toast with sardines, spinach, and tomato, as recommended by the New Zealand Heart Foundation.

What are the risks of eating sardines?

While sardines are generally considered safe for most people, Zeitlin says those with high blood pressure or who need to watch their sodium intake may need to cap their sardine intake to half a can.

Gregg recommends choosing sardines packed in water over oil, as these versions usually don't have added salt.

People with kidney issues or diabetes should check with their doctor or dietitian before adding sardines to their routine, according to Zeitlin.

Sardines are high in purines, which can cause increased levels of uric acid for people with these health conditions.

Brigitte Zeitlin, RD

Individuals who take anticoagulant medications, drugs that prevent blood clots, should also double-check with their doctor before adding sardines to their diet.

Anchovies vs sardines

Sardines shouldn't be confused with anchovies, fatty fish that are smaller in size.

Both fish contain similar amounts of omega-3 fatty acids, but sardines are higher in calcium, vitamin B12, and vitamin D.

Anchovies, on the other hand, have more iron, magnesium, selenium and niacin. However, canned anchovies are much higher in sodium, as they are commonly cured with salt.

The takeaway

Sardines are a rich source of calcium, iron, vitamin B12, and omega-3 fatty acids that contribute to the health and functioning of multiple body systems. However, as they have a relatively high sodium content, people with high blood pressure should and others who need limiting salt, should consume sardines in smaller amounts.