Are Canned Sardines Healthy? Here s What Dietitians Say

† The following species have been removed from the tables:

Mercury Levels in Commercial Fish and Shellfish (1990-2012)

The table is sorted by MERCURY CONCENTRATION MEAN (PPM) from fish with lowest levels of mercury to highest levels of mercury. You may also sort the table by SPECIES in alphabetical order.

SPECIES	MERCURY CONCENTRATION MEAN (PPM)	MERCURY CONCENTRATION MEDIAN (PPM)	MERCURY CONCENTRATION STDEV (PPM)	MERCURY CONCENTRATION MIN (PPM)	MERCURY CONCENTRATION MAX (PPM)	NO. OF SAMPLES	SOURCE OF DATA
SCALLOP	0.003	ND	0.007	ND	0.033	39	FDA 1991-2009
CLAM	0.009	0.002	0.011	ND	0.028	15	FDA 1991-2010
SHRIMP	0.009	0.001	0.013	ND	0.05	40	FDA 1991-2009
OYSTER	0.012	ND	0.035	ND	0.25	61	FDA 1991-2009
SARDINE	0.013	0.010	0.015	ND	0.083	90	FDA 2002-2010
TILAPIA	0.013	0.004	0.023	ND	0.084	32	FDA 1991-2008
SALMON (CANNED)	0.014	0.010	0.021	ND	0.086	19	FDA 1993-2009
ANCHOVIES	0.016	0.011	0.015	ND	0.049	15	FDA 2007-2009
SALMON (FRESH/FROZEN)	0.022	0.015	0.034	ND	0.19	94	FDA 1991-2009
CATFISH	0.024	0.005	0.056	ND	0.314	59	FDA 1991-2010
SQUID	0.024	0.017	0.023	ND	0.07	36	FDA 2005-2009
POLLOCK	0.031	0.003	0.089	ND	0.78	95	FDA 1991-2008
CRAWFISH	0.033	0.035	0.012	ND	0.051	46	FDA 1991-2007
SHAD	0.038	0.033	0.045	ND	0.186	15	FDA 2007-2011
MACKEREL ATLANTIC (N.Atlantic)	0.05	N/A	N/A	0.02	0.16	80	NMFS REPORT 1978
MULLET	0.050	0.014	0.078	ND	0.27	20	FDA 1991-2008
WHITING	0.051	0.052	0.030	ND	0.096	13	FDA 1991-2008
HADDOCK (Atlantic)	0.055	0.049	0.033	ND	0.197	50	FDA 1991-2009
FLATFISH [2]	0.056	0.05	0.045	ND	0.218	71	FDA 1991-2009
BUTTERFISH	0.058	N/A	N/A	ND	0.36	89	NMFS REPORT 1978
CRAB [1]	0.065	0.05	0.096	ND	0.61	93	FDA 1991-2009
CROAKER ATLANTIC (Atlantic)	0.069	0.06	0.049	ND	0.193	90	FDA 2002-2011
TROUT (FRESHWATER)	0.071	0.025	0.141	ND	0.678	35	FDA 1991-2008
HERRING	0.078	0.042	0.128	ND	0.56	27	FDA 2005-2012
HAKE	0.079	0.067	0.064	ND	0.378	49	FDA 1994-2009
JACKSMELT	0.081	0.05	0.103	0.011	0.5	23	FDA 1997-2007
MACKEREL CHUB (Pacific)	0.088	N/A	N/A	0.03	0.19	30	NMFS REPORT 1978
WHITEFISH	0.089	0.067	0.084	ND	0.317	37	FDA 1991-2008
SHEEPSHEAD	0.090	0.08	0.050	ND	0.17	8	FDA 1992-2007
LOBSTER (Spiny)	0.093	0.062	0.097	ND	0.27	13	FDA 1991-2005
PICKEREL	0.095	0.091	0.100	ND	0.31	16	FDA 1991-2007
LOBSTER (NORTHERN / AMERICAN)	0.107	0.086	0.076	ND	0.23	9	FDA 2005-2007
CARP	0.110	0.134	0.237	ND	0.271	14	FDA 1992-2007
COD	0.111	0.066	0.152	ND	0.989	115	FDA 1991-2010
PERCH OCEAN	0.121	0.102	0.125	ND	0.578	31	FDA 1991-2010
TUNA (CANNED, LIGHT)	0.126	0.077	0.134	ND	0.889	545	FDA 1991-2010
BUFFALOFISH	0.137	0.12	0.094	0.032	0.43	17	FDA 1992-2008
SKATE	0.137	N/A	N/A	0.04	0.36	56	NMFS REPORT 1978
TILEFISH (Atlantic)	0.144	0.099	0.122	0.042	0.533	32	FDA 1994-2004
TUNA (FRESH/FROZEN, SKIPJACK)	0.144	0.15	0.119	0.022	0.26	3	FDA 1993-2007
PERCH (Freshwater)	0.150	0.146	0.112	ND	0.325	19	FDA 1991-2007
MONKFISH	0.161	0.139	0.095	ND	0.289	11	FDA 1994-2007
LOBSTER (Species Unknown)	0.166	0.143	0.099	ND	0.451	71	FDA 1991-2008
SNAPPER	0.166	0.113	0.244	ND	1.366	67	FDA 1991-2007
BASS (SALTWATER, BLACK, STRIPED, ROCKFISH) [3]	0.167	0.094	0.194	ND	0.96	101	FDA 1991-2010
MAHI MAHI	0.178	0.18	0.103	ND	0.45	29	FDA 1991-2005
MACKEREL SPANISH (S. Atlantic)	0.182	N/A	N/A	0.05	0.73	43	NMFS REPORT 1978
SCORPIONFISH	0.233	0.181	0.139	0.098	0.456	6	FDA 2006-2007
WEAKFISH (SEA TROUT)	0.235	0.157	0.216	ND	0.744	46	FDA 1991-2005
HALIBUT	0.241	0.188	0.225	ND	1.52	101	FDA 1992-2009
CROAKER WHITE (Pacific)	0.287	0.28	0.069	0.18	0.41	15	FDA 1997
TUNA (CANNED, ALBACORE)	0.350	0.338	0.128	ND	0.853	451	FDA 1991-2009
BASS CHILEAN	0.354	0.303	0.299	ND	2.18	74	FDA 1994-2010
TUNA (FRESH/FROZEN, YELLOWFIN)	0.354	0.311	0.231	ND	1.478	231	FDA 1993-2010
TUNA (FRESH/FROZEN, ALBACORE)	0.358	0.36	0.138	ND	0.82	43	FDA 1992-2008
SABLEFISH	0.361	0.265	0.241	0.09	1.052	26	FDA 2004-2009
BLUEFISH	0.368	0.305	0.221	0.089	1.452	94	FDA 1991-2009
TUNA (FRESH/FROZEN, ALL)	0.386	0.34	0.265	ND	1.816	420	FDA 1991-2010
TUNA (FRESH/FROZEN, Species Unknown)	0.410	0.334	0.308	ND	1.3	122	FDA 1991-2010
GROUPER (ALL SPECIES)	0.448	0.399	0.278	0.006	1.205	53	FDA 1991-2005
MACKEREL SPANISH (Gulf of Mexico)	0.454	N/A	N/A	0.07	1.56	66	NMFS REPORT 1978
MARLIN	0.485	0.39	0.237	0.1	0.92	16	FDA 1992-1996
ORANGE ROUGHY	0.571	0.562	0.183	0.265	1.12	81	FDA 1991-2009
TUNA (FRESH/FROZEN, BIGEYE)	0.689	0.56	0.341	0.128	1.816	21	FDA 1993-2005
MACKEREL KING	0.73	N/A	N/A	0.23	1.67	213	GULF OF MEXICO REPORT 2000
SHARK	0.979	0.811	0.626	ND	4.54	356	FDA 1991-2007
SWORDFISH	0.995	0.87	0.539	ND	3.22	636	FDA 1990-2010
TILEFISH (Gulf of Mexico)	1.123	N/A	N/A	0.65	3.73	60	NMFS REPORT 1978

Source of data: FDA 1990-2012, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource” Report 1978, “The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico” Report 2000

ND-mercury concentration below detection level (Level of Detection (LOD)=0.01ppm)
N/A-data not available

† The following species have been removed from the tables:

• Bass (freshwater) – not commercial

‡Standard deviation data generated from data 1990 to 2012.

1 Includes: Blue, King, Snow
2 Includes: Flounder, Plaice, Sole
3 Includes: Sea bass (black, Striped), Rockfish

NOTE: On February 8, 2006, technical changes were made to the data that was posted on January 19, 2006. The changes corrected data or more properly characterized the species of fish or shellfish sampled. On October 6, 2014, technical changes were made to allow viewers to review the list in order of mercury levels and in alphabetical order by fish species.

Are Canned Sardines Healthy? Here’s What Dietitians Say

To eat, or not to eat, canned sardines. Here’s what nutrition experts want you to know.

Elizabeth Shaw is a nationally known nutrition expert, four time cookbook author, freelance writer, and pioneer in the field of fertility nutrition. Commonly referred to as “Shaw Simple Swaps”, she is the president and owner of the USA based nutrition communications and consulting firm. Elizabeth has been in the field of nutrition for over 18 years, has served as an adjunct professor, and is a certified personal trainer.

Updated on August 9, 2024
Reviewed by Dietitian

Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master’s in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food and Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.

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In This Article
In This Article

There are a lot of good reasons to eat more canned fish, beyond that it’s been trending on TikTok for years. Canned fish, like canned sardines, are a quick and convenient way to get seafood in your diet that requires little to no prep work. The 2020-2025 Dietary Guidelines for Americans recommend consuming 8 to 12 ounces of seafood (or about two to three 4-ounce servings) per week to help you reap the health benefits it provides. To meet these recommendations, consumers have a variety of options to choose from, canned sardines included. Whether canned sardines are already a part of your diet or something you’re considering trying, you may be wondering if they’re a healthy option and how their nutrition compares.

In this article, we’ll cover what registered dietitians want you to know about canned sardines and how to nutritiously add them to your diet.

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Health Benefits of Canned Sardines

From cardiovascular to cognitive health, the benefits canned sardines can offer are bountiful.

May Offer Heart-Health Benefits

Cardiovascular disease is the leading cause of death for adults in the United States, making efforts to reduce the prevalence of this condition extremely important. A recent review released in the April 2023 journal of Frontiers in Nutrition found that the omega-3 content of sardines offers important heart-protecting benefits, and that eating them may exceed the benefits oral supplementation can provide, thanks to their robust nutrient profile. While more research is needed, scientists have begun to explore the synergistic relationship of the omega-3s in canned sardines and how they interact with nutrients like calcium, potassium, magnesium, iron and zinc. When they work together, these nutrients can help decrease inflammation and oxidative stress in the body, in turn promoting blood flow and potentially decreasing the risk of cardiovascular diseases.

May Help Prevent Type 2 Diabetes

According to the Centers for Disease Control and Prevention, approximately 96 million U.S. adults—1 of every 3—have prediabetes. Preventive efforts to stop this condition from progressing into type 2 diabetes are important, and the nutrients in canned sardines may play a big role.

Research published in the 2021 journal of Clinical Nutrition explored the impact that consuming sardines twice a week had on older adults diagnosed with prediabetes. In this randomized and controlled clinical trial (which is the gold standard when it comes to study designs), scientists found that subjects who received sardines as part of their nutrition program had a significantly lower risk of developing type 2 diabetes compared to those in the control group who received the nutrition counseling without sardines added to their diets. Participants who consumed sardines also experienced an increase in HDL cholesterol (often referred to as the “good” cholesterol) and a decrease in both triglyceride levels and blood pressure.

May Help Improve Bone Health

Protecting bone health is crucial for healthy aging. Canned sardines are packed with calcium and vitamin D, two nutrients that play a critical role in bone health. 2022 research published in Nutrients suggested that inadequate intakes of important macronutrients and micronutrients, like calcium and vitamin D, may affect bone health and the time it takes older adults to heal bone fractures. More research has cited the positive impact the nutrient composition of fish varieties (like sardines) may have on healing hip fractures, as well. Lauren Manaker M.S., RDN, LD, a registered dietitian and author, agrees that encouraging Americans to eat more sardines may be beneficial for bone health. She shares, “Some canned sardines don’t have all of the bones removed, which can act as a bonus when it comes to nutrition. Those tiny bones are packed with calcium and vitamin D that play an important role in optimizing bone health as you age.”

May Support Brain Health

The cognitive health benefits of omega-3 fatty acids have received a lot of attention over the years—and for good reason. A 2018 review published in Nutrients evaluated 25 randomized control studies that looked at omega-3 supplementation and the role it played on brain health across the life span. Researchers found that people who supplemented with DHA and EPA (two types of omega-3s) saw improvements in their blood biomarkers that resulted in health benefits regardless of age. Including more omega-3s also resulted in improved literacy, attention and visual processing in school-aged children and improved cognitive function in older adults.

While there’s a growing body of that evidence supports omega-3 supplementation, dietitians want consumers to consider a food-first approach. Manaker shares, “Eating canned sardines can positively impact cognitive health. Plus, they’re a great way to increase DHA intakes, considering most Americans aren’t getting enough of this important fatty acid in their diet.” Not to mention, a can of sardines is usually less expensive than a jar of specialty supplements.

Canned Sardine Nutrition

Here is the nutrition information for one 5-ounce can (75 grams) of sardines, per the USDA:

Canned sardines are a nutritional powerhouse. Not only are they an excellent source of protein, vitamin B12, vitamin D and calcium (containing more than 20% of the Daily Value), but they’re also a good source of iron (containing more than 10% DV). Plus, canned sardines contain close to 100% of the recommended daily intake of omega-3 fatty acids.

Keep in mind, though, the National Institutes of Health’s recommended daily intake for omega-3s hasn’t been updated in over 20 years and does not give specific guidance about the amount of the different types of omega-3s (ALA, DHA and EPA) that should be consumed. Current recommendations from the American Heart Association suggest consuming 250 milligrams of EPA and DHA per day (or more if you have high cholesterol or triglyceride levels) to reap their benefits. Canned sardines provide more of both EPA and DHA than these recommendations.

Risks and Considerations for Canned Sardines

According to Jenny Shea Rawn, M.S., M.P.H., RD, a registered dietitian and author of Coastal Kitchen: Nourishing Seafood Recipes for Everyday Cooking, “There’s very little to no risk in consuming sardines, unless you have a fish allergy, sensitivity or have been advised by your health care provider(s) to limit consumption.” Manaker also notes that individuals with high blood pressure may be advised to monitor their sodium intake and should be cautious of the brands of canned sardines they are purchasing. While she doesn’t recommend avoiding this heart-healthy food, she does suggest these individuals “read the nutrition label before you enjoy canned sardines to choose the lowest-sodium option.”

It is also good practice to be aware of the mercury content that is present in seafood (especially if you are pregnant, breastfeeding or plan to become pregnant). While canned sardines are a low-mercury fish choice, Manaker notes, “eating them frequently—as in more than four times a week—may be a concern, since you could potentially be exposed to too much [mercury].” While this shouldn’t scare you (especially if you’re consuming less than 8 ounces per week), it’s important to try to focus on getting a variety of low-mercury seafood options in your diet. Shea Rawn shares, “It’s always best to choose a variety of different kinds of seafood (and foods, in general) throughout your week to ensure you’re getting a range of nutrients.”

If you are at risk for gout (a type of arthritis) flare-ups, you will want to avoid sardines. According to the USDA, sardines are high-purine fish. Purines are broken down into uric acid in our bodies. Because gout is caused by high uric acid levels, those prone to gout want to avoid foods high in purines, per the Centers for Disease Control and Prevention (CDC).

What to Look For When Purchasing Canned Sardines

When selecting canned sardines, both Manaker and Shea Rawn recommend choosing sardines packed in a lower-sodium brine to help reduce your total sodium intake. However, when it comes to choosing whether the sardine is canned in olive oil or water, that is a personal preference. Canned sardines in oil will provide a bit more total fat and calories but can also offer more flavor.

Frequently Asked Questions

1. Are canned sardines processed food?

Canned sardines are considered a processed food since technically anything that is altered from its original state for consumption is considered processed. However, “processed” in this case simply means prepared, since canning sardines can help make it easier to enjoy this nutrient-dense seafood option. Canned sardines should not be considered off-limits or “bad” because of the processing they require.

2. Is it healthy to eat canned sardines every day?

Yes, both Shea Rawn and Manaker suggest you can eat canned sardines daily, but there are a few things to consider if you do. Manaker notes that recommended seafood intake is 8 to 12 ounces per week (depending on your age and individual factors). If you are consuming a small portion of canned sardines daily and are within this suggested consumption range per week, there shouldn’t be cause for concern.

3. Are canned sardines better for you than canned tuna?

Both canned sardines and canned tuna provide similar nutrients and contribute to the recommended weekly seafood intake. However, both Shea Rawn and Manaker advise consumers to be aware of the mercury content of canned tuna versus canned sardines. Shea Rawn shares, “Canned sardines do have a lower amount of mercury than canned tuna (both light and white) because of their smaller size, since the mercury content of fish typically increases as you move up the food chain.”

The Bottom Line

Canned sardines are a nutrient-dense seafood option that can be included in a balanced, variety-filled diet. Not only are canned sardines convenient and versatile to use in your eating pattern, but they also provide heart-healthy omega-3s that may help with reducing inflammation, improving cognition and more. While it’s important to be aware of mercury content of your seafood choices, canned sardines are a lower-mercury fish in comparison to larger types of seafood. If you’re new to sardines, try one of our healthy sardine recipes to help get you started.