Once relegated to the back of the pantry as an “in case of emergency” food, sardines are celebrating a culinary resurgence. Upscale tinned-fish boutiques have popped up in cities like New York, offering curated selections of sardines from Portugal and Spain, giving the humble little fish an unexpected cultural spotlight. 

Behind the trend is a growing appreciation for foods that are both budget-friendly and healthy—qualities sardines have always had. In fact, sardines are one of the most nutrient-dense foods. 

“Sardines are a complete protein source, similar in comparison to foods such as eggs, dairy, and meats,” Helen Tieu, a registered dietitian and certified diabetes educator, told The Epoch Times in an email.

“They contain all 20 amino acids and are rich in omega-3 fatty acids.” 

(Illustration by The Epoch Times, Shutterstock)

• Omega-3 Fatty Acids: Sardines are a strong source of EPA and DHA. A three-ounce tin contains about 1.2 grams, making two servings of sardines a week a great way to get ample amounts in your diet. 


• Vitamin D: One can of sardines typically provides about 150 to 200 international units (IU) of vitamin D. For comparison, a glass of fortified milk contains about 100 IU, and an egg yolk has just 20. 


• Calcium: 100 grams of sardines (the amount in a standard tin) offers 382 milligrams of calcium, which is equivalent to more than a cup and a half of milk or about 13.5 ounces. 


• Vitamin B12: Tieu noted that just one can of sardines provides about three to four times what adults need. “This would be a good option to ensure adequate vitamin B12 intake, particularly for pescatarians.”

Boost Cardiometabolic Health

A 2023 review published in Frontiers in Nutrition noted that while omega-3 supplements show mixed results for heart health, sardines offer a low-cost natural source of these fats plus calcium, potassium, magnesium, zinc, and taurine, which work together to support cardiovascular function. The authors recommend eating one to two servings per week to reap the heart benefits.

The review also found that sardines can raise the omega-3 index—the percentage of EPA and DHA in red blood cells—enough to move people into a lower-risk range for coronary heart disease. Studies in people with Type 2 diabetes found that regular sardine consumption boosted the omega-3 index to levels tied to a substantially lower risk of sudden cardiac death. 

In addition, sardines are rich in iron, an often-overlooked factor in cardiometabolic health. Iron deficiency is associated with cardiovascular disease, and sardines contain iron levels comparable to those in meat.

A 2021 study published in Clinical Nutrition found that in older adults with prediabetes, adding 200 grams of sardines per week—roughly two tins—to a standard diabetes-prevention diet for one year not only reduced the risk of developing Type 2 diabetes but also improved blood pressure and lipid profiles. 

Increase Bone Strength

Moreover, sardine bones are particularly high in calcium and phosphorus, both of which are essential for strong bones. 

“A typical tin of sardines provides about 30 to 40 percent of an adult’s daily [calcium] needs,” Tieu said.

Research suggests that sardines could serve as a natural source of supplements to help prevent or treat osteoporosis. A 2012 study published in the Asian Pacific Journal of Tropical Disease found that bones of “oil” sardines are particularly rich in calcium and phosphorus, with moderate protein content. The authors concluded that the bones could be used to produce calcium powder for a natural approach to supporting bone health and reducing osteoporosis risk.

Moreover, their vitamin D and phosphorus content also help the body absorb calcium more effectively, Tieu said, “This makes sardines an excellent option for getting calcium in the diet for osteoporosis prevention and management.” 

Improve Brain and Mood Health

Beyond mood regulation, the omega-3s may also support overall cognitive health.

Research has found that increasing fish intake, including sardines, is linked to slower cognitive decline in older adults, particularly in memory-related brain regions, with benefits observed regardless of a genetic risk for Alzheimer’s disease. The most marked effects were observed with around four or more servings of fish per week.

Additional Benefits

Eating sardines regularly may help reduce chronic low-grade inflammation linked to many health conditions, such as autoimmune conditions, arthritis, and inflammatory bowel disease.

Sardines contain iodine, which, together with their selenium and vitamin D, support hormone production and thyroid function. They also help maintain healthy skin by boosting collagen formation, elasticity, and hydration. 

“ It doesn’t matter if they’re from a can or fresh, add olive oil, olives, avocado, walnuts, or any other good fat content ingredient that helps our body absorb and dissolve the vitamin and bring it to our bloodstream to do the work that it needs to do,” Ana Bueno, a certified nutritionist and former executive chef told The Epoch Times.

Tinned sardines are typically packed in water or a vegetable oil, though Bueno suggests olive oil, “ I would definitely recommend olive oil, preferably. No water, just olive oil.”

Vitamin D absorption is also enhanced when you eat sardines with healthy fats, and magnesium helps activate vitamin D. Pairing olive oil-packed sardines with magnesium-rich foods such as leafy greens can further boost nutrient absorption.

To maximize the calcium benefits of sardines, eat them with their soft, edible bones and pair them with vitamin C–rich foods such as tomatoes, lemon, or bell peppers. 

Vitamin B12, folate, and iron work together to support red blood cell formation and energy metabolism. Eating sardines with leafy greens or other vegetables that provide folate and nonheme iron cofactors can improve their effectiveness.

Finally, high‑heat cooking can degrade omega‑3 fatty acids. Using gentler methods, such as baking at moderate temperatures, steaming, or briefly sautéing, can help preserve more of the beneficial fats.

“I call them pantry soul food,” Kenny Minor, a chef and cookbook author, told The Epoch Times.

While they can be kept for months in a cool, dark cabinet, once opened, it’s important to transfer them to a clean, airtight container to prevent contamination and maintain quality. Make sure the fish is fully submerged in the packing liquid, especially oil, to help preserve flavor, moisture, and freshness while refrigerated.

After opening, canned sardines have a limited refrigerated shelf life depending on the type of liquid they’re packed in. Sardines in tomato sauce remain stable for up to three days, while those in water or vegetable oil should be eaten within one day due to chemical or quality changes. 

For a quick upgrade, he suggested mashing them on toast with avocado, lemon zest, chili, and herbs for “instant luxury,” or skewering each sardine from head to tail, brushing with Thai sweet chili sauce, and broiling until lightly crisp. He also recommends stirring them into warm grains like quinoa or pasta for a simple, flavorful meal.

If you come across fresh sardines, Bueno suggests drizzling them with some olive oil, sprinkling them with kosher or mineral salt, and baking at 300 to 350 degrees for 25 to 30 minutes, depending on their size.

Sardines are not safe for those with fish allergies.

Sardine fasts, in which you eat only sardines for several days, have become a trendy way to pursue weight loss, glowing skin, and mental clarity. However, extreme diets may not be suitable for everyone: “If someone consumes large quantities of sardines, there may be some concerns, particularly for those with risk or history for gout and kidney issues,” Tieu said. Sardines are high in purines, she added, which can raise uric acid levels and potentially trigger gout attacks or contribute to uric acid kidney stones.

Tinned sardines can also be high in salt. Choose low-sodium options or rinse them before eating if you have high blood pressure. 

Moderation and variety are key, Tieu said, “I recommend keeping sardine intake to two to three cans per week for most healthy individuals, in conjunction with other protein and whole food sources in their diet.”

“Consuming just sardines may lead to nutrient gaps, such as fiber, and other vitamins and minerals.”

This versatile sardine dish is perfect on toast, tucked inside a wrap with fresh greens such as watercress, or tossed with cooked chickpeas or white beans for a protein-packed salad. For a creamier, milder version, mix in some yogurt to create a tuna salad-style spread that softens the sardine flavor.

Sardines Heaven

Ingredients

• 1 can sardines, preferably preserved in olive oil 


• 1 to 2 sticks of organic celery brunoise


• 1 organic Roma tomato brunoise


• 2 tablespoons organic cilantro, minced


• 2 tablespoons organic Italian parsley, minced


• 1 tablespoon organic capers, minced


• 1 tablespoon high-quality olive oil


• 1 teaspoon organic purple onion or shallot, minced


• 1⁄2 organic lime squeezed


• 1⁄4 teaspoon mineral salt


• Fresh black pepper to taste

• 1 tablespoon white chia seeds


• Serrano pepper to taste


• 2 tablespoons unsweetened cashew yogurt

1. Optionally remove sardine skin, bones, and insides, or leave them as they are. Then add to a mixing bowl.

2. After all the ingredients are properly cut, mix them with the sardines.

3. Use a fork to mix, leaving some small chunks of sardines.

Store in a glass container in your refrigerator for up to five days. 

• Sardines have been eaten by humans for thousands of years, dating back to Ancient Rome.


• Sardines were the first foods to be commercially canned, a preservation method that took off in France after Napoleon Bonaparte spurred innovations in food preservation as a means to help feed his armies.


• The idiom “packed like sardines” originated in the 19th century after commercial sardine canning began in Europe. It was first used literally to describe how tightly sardines were packed into tins, and later evolved into the figurative expression for crowded spaces it is used for today.


• Some sardine species can live up to 15 years. However, the average age of most commercially caught sardines we eat is between 3 and 5 years. 


• There are more than 20 varieties of sardines that are commonly sold throughout the world, but all types share the same health benefits.

(Illustration by The Epoch Times, Shutterstock)

Introduce sardines in familiar formats to make them more appealing:

• Kid-friendly sushi rolls with rice, cucumber, and avocado, or flake sardines on pizza.


• Mash sardines with cream cheese or Greek yogurt, add a touch of lemon and mild spices, and serve as a dip with crackers or veggie sticks.


• Hide them in tomato or cream-based pasta sauces—kids usually won’t notice. 


• Tacos and quesadillas are another hit: Let kids add flaked sardines with cheese, avocado, and mild salsa to assemble their own meals.