How healthy are sardines?
Are sardines healthy? Yes, in sensible portions. Sardines score 57/100 on the HowHealthyIs Score: 100 g provide 208 kcal, 25 g protein and 382 mg calcium. Canned sardines with the bones are rich in omega-3 fats, vitamin D, B12 and calcium, at a low price. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Sardines rank higher than 57% of them.
Counts in favor (% daily value per 100 kcal)
- Protein24%
- Calcium14%
- Iron8%
- Vitamin E7%
- Magnesium4%
- Potassium4%
- Vitamin A2%
- Fiber0%
- Vitamin C0%
Counts against
- Saturated fat4%
- Added sugars0%
- Sodium6%
Raw NRF9.3: 62 minus 10 = 52. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in sardines?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 208 kcal | 191 kcal | |
| Protein | 25 g | 23 g | 45% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 11 g | 11 g | 14% |
| Saturated fat | 1.5 g | 1.4 g | 7% |
| Vitamins | |||
| Vitamin A | 32 µg | 29 µg | 3% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 2 mg | 1.9 mg | 13% |
| Minerals | |||
| Calcium | 382 mg | 351 mg | 27% |
| Iron | 2.9 mg | 2.7 mg | 15% |
| Potassium | 397 mg | 365 mg | 8% |
| Magnesium | 39 mg | 36 mg | 9% |
| Sodium | 307 mg | 282 mg | 12% |
Source: USDA FoodData Central, "Fish, sardine, Atlantic, canned in oil, drained solids with bone" (FDC 175139). Values rounded.
Why are sardines good for you?
- 23 g protein in 1 can, drained, 45% of the daily value. Protein contributes to the maintenance of muscle mass.
- 351 mg calcium in 1 can, drained, 27% of the daily value. Calcium is needed for the maintenance of normal bones.
- 2.7 mg iron in 1 can, drained, 15% of the daily value. Iron contributes to the normal formation of red blood cells.
Good ways to use them
- Toast and salads
- Pasta with tomato
What should you watch out for?
- Canned in oil and often salted; choose lower-sodium options if you watch salt.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.