What Are Sardines?
Sardines are small fish that grow up to 25 centimeters (almost 10 inches) long. They live in groups, known as schools, in oceans around the world. The soft, oily meat of sardines is popularly eaten canned or grilled but can be enjoyed in several ways.
Sardines have been a central part of the local cuisine in countries such as India, the Philippines, Portugal, and parts of the Mediterranean for centuries. The fish is a great source of omega-3 fatty acids, which reduce the risk for heart disease and behavioral problems.
Canned sardines come packed in water, oil, tomato juice, and other liquids in a tin can. You can eat them right out of the can, top them with onions or peppers, or add condiments such as mustard, mayo, or hot sauce. Usually, the heads have been removed, but you’ll be eating the skin and bones. In fact, that’s where some health benefits lie.
What do sardines taste like?
Sardines, not surprisingly, have a mild, fishy taste. They may be salty or smoky, depending on how they're prepared.
Anchovies vs. sardines
Anchovies are smaller than sardines. They may have a stronger flavor, too. But since people experience foods in different ways, to find out what you think of them or how they compare, you'd have to try them and see what you think.
Sardines Nutrition
One 100-gram serving of canned sardines in oil contains:
- Calories: 208
- Protein: 24.6 grams
- Total fat: 11.4 grams
- Cholesterol: 142 milligrams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Sugars: 0 grams
- Sodium: 307 milligrams
Sardines are a source of vitamins, minerals, and fatty acids including:
- Calcium
- Iron
- Omega-3 fatty acids
- Vitamin D
- Magnesium
- Phosphorus
- Potassium
- Zinc
- Copper
- Manganese
- Selenium
- Thiamin
- Riboflavin
- Niacin
- Pantothenic acid
- Vitamin B6
- Folate
- Choline
- Vitamin B12
- Vitamin A
- Retinol
- Vitamin E
- Vitamin K
Are Sardines Good for You?
Sardines are rich in essential nutrients, low in calories, and recommended as part of a healthy diet. Adding sardines to a balanced diet can help improve blood vessel function, ease inflammation, and more.
Studies have shown several potential health benefits to eating sardines:
Protects heart health
A Harvard study found that consuming just one to two servings of sardines every week provides enough omega-3 fatty acids to reduce your chances of heart disease by more than one-third. Heart disease is the leading cause of death in the U.S.
The potassium, magnesium, and zinc in sardines may help lower blood pressure while also improving your blood lipids.
Supports healthy fetal development
The omega-3 fatty acids in sardines have been shown to provide important support for the healthy development of a fetus’s brain and nervous system. The babies of women who consume less omega-3 have higher instances of delayed brain development.
When eaten regularly, sardines can help reduce inflammation caused by a variety of issues. Inflammation can lead to a series of complications that worsen other conditions such as arthritis.
Improves brain health
Sardines and other fish rich in omega-3 fatty acids, when combined with other lifestyle changes, have been shown to help increase gray matter in the brain. An increase in gray matter may help combat the development of some neurological disorders.
But a study that supports this was relatively small and done on healthy adults. Further research may be needed to make a direct link.
Improves eye health
Fish including sardines may be good for your eyes. There's some evidence that the omega-3 fatty acids in sardines and other foods can reduce the risk for eye diseases including macular degeneration. It might also help with dry eye.
Strengthens bones
You eat fish bones and skin when you eat canned sardines, and they are an excellent source of calcium, providing about a third of the amount needed by the average person in each serving. Vitamin D is vital to this process since it allows your body to absorb calcium. And sardines are even richer in vitamin D than in calcium. Sardines also contain a third bone-boosting nutrient — phosphorous, which neutralizes acids that could harm your bones.
Improves nerve function
Up to 40% of older adults may be deficient in vitamin B12. This deficiency can cause poor sensory nerve function and problems with the peripheral nerves. Nerve problems can cause other problems. They might reduce your mobility, which could cause you to fall and have a serious injury. One serving of sardines provides over three times the amount of B12 most people need.
Helps in muscle growth and repair
The protein and heart-healthy fats in sardines can help you build muscle and strength.
Reduces inflammation and oxidative stress
Sardines have many nutrients that can help with mild inflammation or oxidative stress in heart disease or other conditions. These include calcium, potassium, magnesium, zinc, iron, taurine, arginine, and more.
Potential Risks of Eating Sardines
Like fruits and vegetables, sardines and other oily fish run the risk of damaging your health if they contain pollutants such as mercury, dioxins, polychlorinated biphenyls (PCBs), or pesticide residues.
Consider the following before eating sardines:
Mercury poisoning
Mercury is one of the most damaging pollutants commonly found in fish, including sardines. High amounts of mercury can damage nerves in adults and cause serious issues with the development of young children. But several studies have concluded that the low level of mercury found in sardines is of low risk to consumers, including pregnant women who were previously advised to avoid fish during pregnancy because of possible contaminants.
The benefits of the vitamins and minerals found in sardines outweigh the potential negative impact of trace pollutants, according to researchers.
Heavy metal contamination
In addition to mercury, sardines may be contaminated by other heavy metals including cadmium and lead. One study in Algeria found the levels of these heavy metals in sardines exceeded threshold values in Europe.
Another study looked at a longer list of toxic metals in sardines from Brazil. It found most elements were present at safe levels. But levels of barium, iron, and selenium were higher than what's recommended for children. The results suggested that it might not be safe to eat canned sardines from Brazil regularly. You may want to check where your sardines are from and take steps to ensure they aren't harmful to your health.
Higher sodium intake
Canned sardines contain a lot of sodium. One can has about 282 milligrams of sodium, which is roughly 12% of the daily recommended value.If you have high blood pressure, you should restrict sodium because it attracts water and adds to blood volume in your body. Table salt, or sodium chloride, is fine in moderation, but you should limit your intake. If you need to reduce salt, you can still enjoy sardines by decreasing your serving size and making the rest of your meal low-salt.
Gout attacks
When you have gout, the uric acid in your body crystallizes in your joints, causing joint pain. So, the best diet for gout is one that's low in purines — a type of chemical that breaks down into uric acid.
Oily fish such as sardines and anchovies are high in purines. If you have gout, you can find other ways to reap the benefits of eating fish. You can take fish oil supplements or eat white-fleshed fish such as cod.
Kidney stones
The same uric acid that causes gout can also lead to kidney stones. Because sardines contain purines, which break down into uric acid, they aren’t a good choice for those at risk of kidney stone formation. The high sodium in sardines can also increase calcium in your urine, which is another risk factor for kidney stones.
Risk of allergies
Some people are allergic to fish, including sardines. They can cause food allergy or skin reactions (atopic dermatitis). If you are allergic to sardines, you could have symptoms including swelling, redness, and anaphylaxis. Some people who are allergic may even react to steam from cooking fish.
If you eat raw or undercooked sardines containing a parasite called Anisakis simplex, you could have symptoms such as:
- Belly pain
- Nausea
- Vomiting
- Swollen or distended belly
- Diarrhea
- Blood and mucus in your poop
- Low fever
- Rash
- Itching
- Anaphylaxis
Can you eat sardines if you have high cholesterol?
It's a good idea to talk to your doctor, dietitian, or nutritionist if you have concerns about high cholesterol. But generally, cold-water fish including sardines are considered good sources of healthy omega-3 fats. Eating sardines or other fish in place of other meats twice a week can help lower "bad" LDL cholesterol.
How to Eat Sardines
Sardines are most often bought in tins. You can eat them straight from the can. Or try them in sandwiches, salads, or as a snack with crackers. You can eat them grilled or blend them up.
Tinned or canned foods are safe to store at room temperature. You shouldn't keep them in places where they'll be exposed to high temperatures. Avoid keeping sardines next to a stove, under a sink, or in a garage where they may be exposed to heat or moisture. Avoid buying or using cans that are misshapen, bulging, rusty, leaky, or badly dented. Follow the same precautions you'd use for other canned foods.
Once you open a can of sardines, the shelf life depends on what kind of sauce it's packed in. You should eat sardines in brine and vegetable oil within 1 day after you open it. Sardines in tomato sauce can keep for longer — up to 3 days or even a week.
Environmental Impacts of Eating Sardines
Sardines can be sustainable depending on where they're from and how they were fished. Look for sardines with a blue label from the Marine Stewardship Council. Look into the brands available in your area to choose one that has been harvested responsibly.
Takeaways
Sardines can come with lots of health benefits, especially if you eat them in place of other meats. But they also can have lots of salt as well as heavy metal contaminants. It's a good idea to choose sardines responsibly and to eat them in moderation. If you have questions about adding sardines to your diet, ask your doctor and consider seeing a nutritionist or dietitian.
Sardines FAQs
Does eating sardines make your skin glow?
You might have seen that online. The omega-3 fatty acids in sardines are good for your skin. But eating them probably won't make your skin glow.
Why do bodybuilders eat sardines?
The protein and other nutrients in sardines can be good for your muscles.
Is it good to eat sardines every day?
Sardines have lots of health benefits. But they can also be a source of mercury or other heavy metals. There aren't any clear guidelines on how often you should eat sardines.
Are canned sardines a superfood?
Sardines have lots of nutrients in them and can come with many healthy benefits from their omega-3 fatty acids, calcium, and other nutrients. But there is no clear criteria for any food to be a "superfood." Sardines may have benefits for your heart, cholesterol levels, inflammation, and more. These properties are often associated with so-called superfoods.
