Sardines are highly nutritious small fishes related to the family of Clupeidae. Read the article to learn the health & nutrition benefits of eating sardines and also know the nutritional value.

Health Benefits Of Sardines

Fish, in general, is high in nutritional value and has many nutritional benefits attached to it. From amongst the large varieties of fish available, one of the nutritious little fish which is less talked about is the sardine. This little fish is named after the island of Sardinia and is often relegated to flat metal cans with peel off tops. While this fish type is great when consumed fresh, it is mostly available in canned form, due to its easily perishable nature. The sardine fish is very convenient to prepare, as it requires very less or no effort. Sardine is extremely beneficial for the human body. This little fish can add wonders to your health, because of its high protein and vitamin content. The article provides you with the nutritional value of sardines and health and nutrition benefits of eating sardines. 
Nutritional Value Of Sardine
Amount of Sardine: 1 cup
Total Weight of Sardine: 100 g

Basic Components
20.9 g
66.7 g
1.9 g
Total Calories
Calories From Carbohydrate
Calories From Fat
Total Carbohydrate
0.7 g
Dietary Fiber
0.1 g
0.4 g
Fats & Fatty Acids
Total Fat
10.5 g
Saturated Fat
2.7 g
Monounsaturated Fat
4.8 g
Polyunsaturated Fat
2.1 g
Total Omega-3 Fatty Acids
1693 mg
Total Omega-6 Fatty Acids
123 mg
Vitamin A
143 IU
Vitamin C
1.0 mg
Vitamin D
480 IU
Vitamin E (Alpha Tocopherol)
1.4 mg
Vitamin K
0.4 mcg
0.2 mg
4.2 mg
Vitamin B6
0.1 mg
24.0 mcg
Vitamin B12
9 mcg
Pantothenic Acid
0.7 mg
85 mg
240 mg
2.3 mg
34.0 mg
366 mg
341 mg
414 mg
1.4 mg
0.3 mg
0.2 mg
40.6 mcg

Nutrition Benefits Of Eating Sardines
  • Sardine is high in omega-3 fatty acids, which adds up to the nutritional value of the fish. The omega-3 fatty acids help in reducing the triglyceride levels and play a major role in preventing several dangerous heart rhythm abnormalities. Getting omega-3 from sardines is more beneficial than getting it from other large fish, because of the small size of the fish it is less likely to have accumulated toxins, such as mercury, dioxane and PCB.
  • Consumption of sardine fish proves out to be effective against treating inflammatory conditions.
  • Sardines are a good source of vitamin D, which is very essential for the body. Very few foods can boast of being a source of vitamin D, sardine being one of them. This particular vitamin is very beneficial for the body and also helps in treating and curbing certain diseases.
  • This fish is high in calcium, which works in collaboration with vitamin D, providing and promoting strong bones. Sardines are also a very good source of phosphorus, a mineral that is important for strengthening the bone matrix.
  • Sardines are an excellent source of vitamin B12 as well, second only to calf’s liver. Vitamin B12 promotes cardiovascular wellbeing, since it keeps the levels of homocysteine in balance, which can otherwise damage artery walls, with elevated levels being a risk factor for atherosclerosis.
  • The protein content of sardine is unbeatable. It contains zero carbohydrates and is apt for a low carbohydrate dieter’s food. The high protein content of the fish helps in promoting satiety and the zero carbohydrate helps the body to keep the sugar levels stable.
  • Sardines contain coenzyme Q 10, which is an antioxidant that helps in enhancing the physical energy of a person and also improves the cardiovascular health. Coenzyme is beneficial for people suffering from hypertension and heart abnormalities. Sardines are also an excellent source of tryptophan, which is an essential amino acid.
  • Apart from controlling the calorie intake and providing the body with various minerals, sardine can even enhance your weight-loss efforts, by accelerating the metabolic rate in your body and increasing the fat burning capacity of your body. Sardines consumed along with a healthy exercise routine helps in burning more calories than you actually consume.
  • Sardine fish is also effective in controlling the blood sugar level in your body, making it immune against diabetes. It helps in lowering weight, reducing the amount of refined carbohydrate and the high glycemic foods in your diet which avoids the type-2 diabetes from occurring.
Cooking Tips
  • The canned sardines require minimal preparation. You need to just rinse the canned sardines packed in oil, with water to remove the excess oil before serving.
  • The fresh sardines need to be gutted and rinsed under cold running water.
  • You can sprinkle sardines with lemon juice and extra virgin olive oil, to enhance its taste before serving.
  • You can even serve sardines with a sauce made out of extra virgin olive oil, lemon juice, pressed garlic, Dijon mustard, salt and pepper.
  • Fresh and canned or salted anchovies are not interchangeable in recipes, so be sure you have the right ingredient before beginning.
  • Small sardines can usually be substituted for anchovies in many recipes, but be sure they are of the same form and size.
  • To remove some of the salt from anchovies, soak in cold water or milk for ½ to 1 hour. Drain and pat dry before using.

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