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Why should I eat sardines?

You’ll be surprised by the answer. Sardines are one of the highest sources of essential omega-3 fatty acids on the planet, and they include many other important trace minerals and vitamins.

If you’re currently not consuming sardines very often, but you’ll likely want to change that after reading how impressive the health benefits of sardines nutrition can be.

But luckily with sardines, you get all of the nutritional benefits without needing to worry about things like sustainability or high levels of mercury contamination.

It’s also easier to use sardines in the recipes you’re already making than you may think; canned sardines can easily be found in most grocery stores and make a great addition to sauces, salads, soups, and more.

Start experimenting more with sardines today, in order to take advantage of their impressive benefits: boosting heart health, improving brain function, protecting against cancer, reducing inflammation, filling common nutrient deficiencies and much more!

Check out all these sardines nutrition benefits! Only 3 oz. of sardines provides (in recommended daily values):

  • 190 calories     23 grams of protein     11 grams of fat    338% vitamin B12     87% selenium
  • 64% phosphorus    61% omega-3 fats     44% vitamin D     35% calcium     30% vitamin B3
  • 24% iodine     19% copper      16% choline 

1. Reduces Inflammation & Risk of Disease

Sardines nutrition provides both EPA and DHA, which are two fatty acids that studies shown the body uses to reduce inflammation, resulting in improved hearth health, the ability to maintain proper brain function, helping to ward off gum disease.

The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, leading them to be effective in the treatment and prevention of hundreds of medical conditions.

2. Provides Many Essential Vitamins and Minerals 

Sardines nutrition contains so many essential nutrients that they make my list for my top food lists for vitamin B12, vitamin D, calcium, and selenium! In addition, sardines are a great source of numerous other B vitamins, phosphorus, iodine, copper, choline, and more.

There is almost no part of the body that sardines nutrition doesn’t contribute to in a positive way- from heart health to metabolism, cellular function to maintaining a positive mood.

A Vitamin B12 deficiency, even a mild one, can cause symptoms including nerve damage, impaired mental function, problems properly getting oxygen into cells, and chronic fatigue. One can of sardines provides a whopping 338% of your daily Vitamin B12 needs!


Sardines also provide high levels of selenium, with over 80% of your daily needs in one can. Selenium is an essential trace mineral that is actually an important antioxidant, required for your body to create and convert glutathione- known as the “master antioxidant”.

A deficiency in selenium can result in thyroid impairment, increased chances of becoming sick due to a poor immune system, reproductive problems due to imbalanced hormones, mood disorders, and heart disease.

3. Protects Bone Health with High Levels of Calcium & Vitamin D

Sardines are a great source of various vitamins and minerals that are essential for maintaining a healthy skeletal structure, especially these 3: calcium, vitamin D, and phosphorus. Consuming foods rich in calcium like sardines can prevent bone mineral loss and help to heal broken bones following injuries.


Calcium is an extremely important mineral in the body, with roughly 99% of the body’s calcium being stored in the bones and teeth. Calcium found within the bone structure is used as a storage area so that the body is able to release calcium into the blood stream when it is needed. The mineral is also importantly used for transmitting nerve signals, forming blood clots, balancing hormones, aiding in muscle contractions, and balancing your bodies’ acid/alkaline level, or pH level.

A deficiency in calcium can result in symptoms including osteoporosis, unhealthy teeth (tooth decay), muscle tension, unhealthy levels of high blood pressure.   For those who avoid consuming dairy products- which is the food group that most people eating a standard western diet rely on for calcium- sardines make an excellent source of this much-needed mineral in dairy’s place.

Vitamin D

Vitamin D is an important sat soluble vitamin that is essential for maintaining healthy bones because it facilitates in the absorption of calcium, along with magnesium and Vitamin K.  Most adults are actually considered to have Vitamin D deficiency, due to spending much of their time inside.

It is often difficult to get enough Vitamin D from food alone without enough sun exposure, but sardines are an excellent source that helps meet daily recommended values with over 40% in one can. A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets, in addition to poor immune system function.

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