Heart & Circulation
Sardines
A small, whole fish eaten bones-in, making it one of the best food sources of both omega-3s and calcium together.
Heart Health
Bone Health
Brain
Serving
1 can, drained (92g)
Calories Per Serving
191
Key nutrients
Omega-3s, calcium, vitamin D, B12
Nutrient density
Not officially rated
Why it’s worth eating
Sardines are high in omega-3 fatty acids, protein, calcium, and vitamin D. They support heart and bone health. Enjoy sardines grilled, canned, or added to salads.
What you may notice
Joint and bone comfort
Mood and mental clarity
Markers worth tracking
Vitamin D status
Omega-3 index
How to eat it
Choose sardines packed in olive oil or water over heavily processed sauces, and eat the soft bones, that's where most of the calcium is.
Pairs well with
Leafy greens, combines sardines' vitamin D and calcium with greens' vitamin K for bone-building synergy
Lemon, a traditional pairing that also adds vitamin C
Storage
Unopened cans keep for years in the pantry; refrigerate and use opened sardines within 1-2 days.
The numbers, per 1 can, drained (92g)
2%
Vitamin K
3%
Vitamin A
0%
Vitamin C
27%
Calcium
15%
Iron
9%
Magnesium
8%
Potassium
343%
Vitamin B12
22%
Vitamin D
Fiber
0g
Fish, sardine, Atlantic, canned in oil, drained (FDC 175139)
Evidence
B
A strong low-mercury omega-3 and calcium source. The high purine content is a genuine caution that most superfood write-ups omit.
Study dose vs. serving
Purines about 345 mg/100 g raw; oil-packed reach about 490 mg/100 g while water-packed run lower (280-350) as water-soluble purines leach into the packing liquid.
USDA-derived purine data; FDA/EPA Best Choices mercury classification.
Use caution if
You take blood thinners, high omega-3 intake can mildly affect clotting at high doses
You're on a low-sodium diet, canned sardines are often packed in salt; check labels
Details
Type
Protein
Season
Year-round (canned)
Forms
Canned in water, canned in oil, fresh, smoked
Price
Budget
Bioactive
EPA and DHA, plus calcium from edible bones
Heat stable
Partial - baking and steaming preserve omega-3 better than frying
Watch
HIGH PURINE - among the highest-purine foods. Gout guidance (Arthritis Foundation, Mayo Clinic, NHS) lists sardines among seafood to limit or avoid in gout or hyperuricemia. Boiling and water-packing remove some purines. Mercury is low (short-lived, low-trophic fish).
Reliability
5 / 5
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