Sardines are having a moment in the spotlight. But are these little fish really worth the hype?
Allegra Picano, MS, RD, a registered dietitian at Henry Ford Health, certainly thinks so. "The term 'superfood' isn't necessarily defined, but generally speaking, it's a food that's nutrient-dense and that you get a lot of health benefits from," she says. "Sardines definitely fall into that category."
Health Benefits of Sardines
Don't let their small size fool you. Sardines pack an impressive amount of nutrition into every serving. "For just a little fish, you get lots of great omega-3s, protein, vitamins and minerals that can be beneficial to your health," Picano says.
Diets rich in omega-3s, for example, are especially good for heart health and are associated with lower cholesterol and triglyceride levels. They also help reduce inflammation throughout the body, which may support brain health. Picano notes that omega-3-rich diets are generally associated with lower rates of memory loss.
Your brain might also get a boost from the vitamin B12 in sardines. "B12 supports our cognition and memory, and helps our bodies convert the food we eat into energy," Picano says.
Sardines also contain soft, edible bones. (Don't worry, you don't notice them.) These bones supply calcium and vitamin D—two nutrients you need for bone strength and health.
And, if you're trying to squeeze more protein into your diet, sardines are a great pick. A whole can of sardines has 156 calories but almost 20 grams of protein and low saturated fat content.
Are Sardines Safe to Eat?
Mercury contamination is always a concern when eating fish. Thankfully, sardines are pretty low risk, thanks to their size.
"When you think of other fish in the sea, sardines are smaller, so there's not much that they feed off of that contains mercury," Picano says. Larger fish, on the other hand, eat other fish species and plants. This increases the risk of mercury contamination.
Taste-wise, sardines are remarkably like tuna, which carries a greater risk of mercury contamination. So if you enjoy tuna, you can swap out a few servings for sardines, Picano says.
How to Eat Sardines (Even If You're Skeptical)
Fish offers so many helpful nutrients that the U.S. Food and Drug Administration recommends eating two to three servings of low-mercury varieties per week. A serving is roughly 4 ounces (or the size of your palm).
Enjoy sardines fresh, frozen or canned to meet those guidelines. Canned tends to be the easiest and most affordable option—simply open and dig in for a quick snack. Another perk of going canned is that there are many flavored versions, including coconut curry, spiced olive oil, pickle and even chamomile. These flavored products can make sardines more palatable to skeptics, Picano notes.
If you're unsure about eating them straight out of the can, incorporating sardines into recipes is a great option. Use them to make a tuna-style salad, add them to pasta dishes or create a spread for sandwiches (simply toss flavored canned sardines into a food processor and blend until smooth).
If you opt for canned sardines, look for options packed in olive oil, lemon juice or water. Sardines packed in butter or salty brine are less ideal, thanks to their higher saturated fat and sodium counts.
That said, unless you have high blood pressure, sodium isn't necessarily a deal-breaker. "If you're pairing sardines with lots of fruits and vegetables and whole grains, a little bit of sodium from the canned sardines isn't something I'd be worried about," Picano says.
Reviewed by Allegra Picano, MS, RD, a registered dietitian specializing in pediatric gastroenterology at Henry Ford Health.
