You probably never thought of sardines as a superfood but they are extremely nutritious. In fact, sardines provide one of the highest levels of omega-3 and the lowest levels of mercury of any fish. Additionally they are high in Vitamin D3 and E. Sardines are a cost-effective way to get in a whole host of nutrients!

How To Eat Sardines & Why You Should Start Today


Sardines are a tiny fish with a very big nutrient profile! Let’s have a look at their nutritional profile closely.

Per 1 can of sardines (3.75 oz / 105 grams):

Calories: 190
Fat: 11 grams
Saturated fat: 1.4 grams
Polyunsaturated fat: 4.7 grams
Monounsaturated fat: 3.6 grams
Sodium: 465 mg
Potassium: 365 mg
Carbohydrates: 0 grams
Protein: 23 grams
Calcium: 350mg / 35%
Vitamin D: 250 IU / 50%
Vitamin B12: 8.2 mcg / 136%
Iron: 2.7mg / 15%
Niacin: 4.8% / 24%
Magnesium: 35.8 mg / 9%
Phosphorus: 451 mg / 45%
Selenium: 48.5mcg / 69%


  • Sardines provide the highest level of Omega-3 of any fish. Research has found that omega-3s intake helps with weight management, reduced inflammation, cardiovascular health, and even cognitive function for people with mild Alzheimer’s disease (1).
  • Sardines are low in mercury as they’re smaller in size.
  • Sardines are a fantastic source of calcium specifically those tiny bones.
  • No other food may give you better bone health.
  • They’re also rich in magnesium, phosphorous, selenium, iodine and zinc. Phosphorus is an important mineral for healthy bones, teeth and skin.  It’s quite difficult to get phosphorous from food sources. In fact,  Sardines are one of the best natural food sources of phosphorus .
  • Sardines are high in selenium. Selenium is vital for thyroid health. Sardines are a rich source of selenium that comes with the cofactors to make it easy to absorb.
  • Sardines are rich in CoQ10 which is required for energy production in the cells and for brain and heart health. They are also rich in RNA and DNA that can help rebuild and nourish our bodies.
  • Sardines are high in vitamin D which is vital for our  health. Vitamin D3 in canned sardines is about 2,000 IU. If you eat it 4x a week, that’s 8,000 IU of natural vitamin D. Vitamin D is needed for the immune system, hormone health, and health as a whole.


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