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
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.
Sardines
Per
1 can, drained (92g)
Calories
191
Vitamin K
2%
Vitamin A
3%
Vitamin C
0%
Vitamin B12
343%
Vitamin D
22%
Iron
15%
Magnesium
9%
Potassium
8%
Calcium
27%
Fiber
0g
Nutrition Highlights
Omega-3s, calcium, vitamin D, B12
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
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.
Absorption Boost
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
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
Storage
Unopened cans keep for years in the pantry; refrigerate and use opened sardines within 1-2 days.
Biomarkers to Track
Subjective
(Daily)
Joint and bone comfort
Mood and mental clarity
Objective
(Quarterly)
Vitamin D status
Omega-3 index