Sardines bring useful nutrients to an everyday food. The fish is small, but it offers several reasons to make room for it at the table: protein, marine omega-3 fats and a selection of vitamins and minerals.
Protein for everyday meals
Sardines provide protein, which helps maintain body tissues including muscle. A tin can be a convenient starting point for lunch or dinner. Nutrition values vary by product and serving size, so read your own tin rather than relying on a universal figure.
Marine omega-3 fats
As oily fish, sardines provide EPA and DHA. These long-chain omega-3 fats are part of the nutritional appeal of eating fish. Research on omega-3 intake and particular health outcomes is more nuanced than a promise that one food will prevent or cure a condition.
Calcium when you eat the bones
Many tinned sardines contain soft, edible bones. Eating those bones contributes calcium, which is important for normal bone health. Boneless products will not have the same calcium profile, so check the nutrition information when this is one of your reasons for choosing sardines.
Vitamin B12
Vitamin B12 supports normal nerve function and red blood cell formation. Fish is a natural food source. Sardines can contribute to your intake as part of your wider diet.
Read the tin, not just the headline
Sardines in spring water, oil and tomato sauce can have different energy and salt values. Drained weight and whether you consume the packing liquid also affect the portion you eat. Compare products on the same basis.
There is no need to find a mythical perfect tin. Choose one you enjoy, know how you plan to serve it and use its own label for quantities.
Turn nutrition into a meal
Good intentions become easier to repeat when food is enjoyable. Try an uncomplicated lunch, a warm dinner or a meal you can prepare quickly after work. Our recipe article and shopping guide give you ideas to work with.
The nutrient benefits described here apply to the food. They do not establish that a sardine-only fast improves health or produces a particular weight loss. Follow oily-fish portion guidance and fit the food into your individual circumstances.
Sources
NHS: fish and shellfish, NIH: omega-3 fatty acids, NIH: vitamin B12 and NIH: calcium.
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