Why You Should Be Eating More Sardines

About Laura Gooch

Laura Gooch, MFA, is a Content Specialist at Brookdale and a poet. She earned her BA in English from Pace University and an MFA in Creative Writing from Adelphi University. Laura uses her storytelling background to craft engaging blog and social media content. When she's not writing, she's reading voraciously, singing in her car, or spending time with her two wiener dogs.

sardines on toast and arugula on a slate cutting board

From seacuterie boards to sardine girl summer, tinned fish is trending. What was once a low-cost, shelf-stable pantry item is now being rebranded as an affordable luxury — or as Pinterest calls it a “new low-lift flex.” And with little treat culture on the rise and more expensive luxuries becoming increasingly out of reach, everyone is clamoring to get their hands on all things sardine.

Whether it’s sardine throw pillows, sardine plates or even sardines packaged in aesthetic tins, sardines have been transformed into a chic lifestyle symbol. But while the sardine motif is iconic, these oily fish also have multiple health benefits. Here are a few reasons why you should consider eating more sardines.

Protects heart health

As a fatty fish, sardines are rich in omega-3 fatty acids, essential nutrients shown to have cardioprotective benefits. And consuming fish on a regular basis is consistently associated with a lower risk of cardiovascular disease. Omega-3s can help lower your triglycerides and increase HDL cholesterol, which can decrease your risk of having a heart attack or stroke. Other benefits may include fewer incidences of arrhythmias and a lower risk of blood clots. In addition to omega-3 fatty acids, sardines have other nutrients like calcium, potassium, magnesium and iron. These are necessary for regulating the body’s inflammatory responses and managing oxidative stress related to the cardiovascular system. The American Heart Association recommends eating two servings of fish, namely fatty fish, per week.

Supports brain health

Omega-3 fatty acids aren’t just good for the heart — they may be good for the mind, too. Research suggests that omega-3s may reduce the risk of cognitive decline and slow brain degeneration. Sardines are also a great source of vitamin B-12, which is essential for neurological and cognitive health. One 3.75-ounce can has about 8.22 micrograms (mcg) of vitamin B12. This is more than three times the daily recommended amount of 2.4 mcg for adults. Since a B-12 deficiency can cause oxidative stress and neurodegeneration, eating sardines is a simple and effective way to meet your dietary requirements without having to supplement.

Aids muscle building and tissue repair

It’s a well-known fact that protein is a vital part of a balanced diet. The number of jobs this macronutrient has in your body feels countless, and they’re all extremely important. Protein helps slow age-related muscle loss, promotes wound healing and tissue repair and supports bone health, all of which can support mobility and healthy aging. Though sardines may be small, they’re high in protein, with one 3.75-ounce can containing approximately 22.6 grams of high-quality, complete protein.

Other essential nutrients like omega-3s, vitamin D and magnesium support muscle building and tissue repair. One study shows that omega-3s may help the body repair tissue faster. Low vitamin D levels have been linked to age-related loss of muscle strength, which may increase the risk of falls. And magnesium supports muscle mass and function, preserving muscle health for longer.

Builds better bones

Believe it or not, sardines have edible bones. These bones are great sources of calcium and phosphorus — a dynamic duo that works together to build and maintain strong bones and teeth. When combined, phosphorus and calcium can help prevent osteopenia and osteoporosis. This may help you avoid bone pain and reduce your risk of fractures, allowing you to stay mobile and active. With 27% of your daily value of calcium and 36% of your daily value of phosphorus in one 3.75-ounce can, sardines make it easier to reach your nutrition goals.

Easy ways to eat sardines

So you’re convinced it’s time to incorporate sardines into your diet. Guess what? It can be quite simple. Since canned sardines are pre-cooked, you can eat them straight from the tin, no prep required. If you’re looking to spice things up, here are a few different ways to enjoy sardines:

Sardines on crackers make for an easy midday snack
Toast topped with sardines is great for breakfast
Toss some into your favorite salad
Try a simple sardine pasta
Make a sandwich for lunch
Curate a seacuterie board for your next gathering

These fish are extremely versatile and can elevate many dishes with their rich, bold flavor and meaty taste.

Sardines may be small, but they’ve taken the world by storm. These oily fish, while trendy, are often affordable, shelf-stable, delicious and a nutritional powerhouse. Whether you want more nutrients or a bit of added luxury, sardines are worth a try. Happy eating!

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