Sardines Health Benefits: Five (5) Must-Know Plus Side Effects & Delicious Ways to Eat Them!

Some people used to view sardine and mackerel as ‘poor man’ food (based on my recollection from childhood), but that is certainly not the case, especially these days and times when the prices of almost all food items are ‘hitting the roof’ as people would say.  Remember the days of the humble mackerel or sardine with rice or simply bread? Well, I am still loving those days!

However, for this article, I will speak only about sardines and their many nutrients and health benefits, including its protein and vitamin A contents. I will also explore the age-old question: Are canned sardines healthy? What about any health concerns? Let’s Discuss!

You can learn more about vitamins and minerals in these articles:

• Vitamins Overview

• Why Minerals?

• Micro and Macro-nutrients – Getting to the Nut of the Matter!

The Discussion

Sardines are small fish, or the common names given for species of small, oily fish of the herring family (Britannica.com).  These types of fish are usually small, elongated and silver.

Sardines and species of the family they belong are popular in many countries and are usually used commercially as bait for those who love fishing, as well as canned for consumption.  You can find various canned versions; It all depends on which neck of the woods you live in.

Canned versions include sardines in water, oils (i.e. soy and olive) and even smoked or in tomato sauce.  In Jamaica, you can find almost all the versions, but especially the ones in just water and oils.

Sardines are notably packed with nutrients, the main one being omega-3 fatty acids. But what are some of the benefits of these little fish? Are there any side effects to consuming them? What about the safety of them being canned?

In this article, we will explore five (5) scientifically proven health benefits of consuming sardines. These include its high nutrient profile, its omega-3–3 fatty acids benefits, its cardiovascular health benefits and its effects where diabetes and hypertension are concerned. The article will also explore its noted side effects, the argument surrounding its canned varieties as well as tips on how to consume it.

You can learn more about vitamins and minerals in these articles:

• Vitamins Overview

• Why Minerals?

• Micro and Macro-nutrients – Getting to the Nut of the Matter!

Five (5) Scientific Health Benefits of Sardines:

• Nutrient-rich profile of sardine.
• Sardines and Omega-3 Fatty Acids.
• Sardines and cardiovascular health.
• Sardines and Diabetes.
• Sardines and Hypertension.

Sardine Nutritional Profile

Sardines are touted as having several minerals and amino acids such as calcium, magnesium, potassium, zinc, phosphorus, iron, sodium, copper, selenium, manganese (very trace amounts) and amino acids such as cystine, tyrosine, tryptophan, valine, lysine, among others. (USDA – U.S. Department of Agriculture, Food Data Central Database, 2019).  

Due to their impressive amino acid profile, sardines are usually touted as an excellent source of protein.  Additionally, the iron content in sardines is reportedly comparable to that found in meat (Czerwonka and Tokarz, 2017).  You can also find omega-3 fatty acids, both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

 Sardine is also packed with other nutrients such as vitamin K, A, E, vitamin B1 (Thiamin), vitamin B5 (Pantothenic acid), vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), vitamin B3, (Niacin), vitamin B12, vitamin D, vitamin E and choline (USDA – U.S. Department of Agriculture, Food Data Central Database, 2019).

These nutrients help with mild inflammation and oxidative stress, which are major precursors/ markers of disease development (Santos et al. 2023). 

Sardine and Omega-3

Omega-3 fatty acids reportedly play a major role in both the prevention and management of many health conditions such as diabetes, fatty liver disease, hypertension, heart health and overall health of the cardiovascular system (Santos et al. 2023).

Omega-3 fatty acids are considered a major nutrient that can help to modulate inflammation and, as such, the development of pro-inflammatory diseases such as type-2 diabetes, high blood pressure (hypertension) and fatty liver disease (Wu JH et al. 2012; Mori TA, 2006, Santos et al. 2020, etc.).

While supplementation of omega-3 can be seen as a viable option, especially if you do not have access to sardines, research contends that supplementation can lead to higher intake which can affect your overall health as well as noted side effects such as nausea, especially due to the fishy aftertaste in some of these supplements (Appel et al. 1993).

High levels of supplementation can also lead to what is known as polypharmacy (Volpe et al. 2010; Louis and Yannopoulos, 1998), especially when the dosages are not managed properly.  Polypharmacy is an umbrella term used to describe the act of taking multiple medications or supplements at the same time, usually five (5) or more daily, or to treat one or more conditions (Nisly et al. 2010). This can aggravate certain conditions, cause serious drug reactions, as well as result in adverse health effects.

Therefore, food is usually recommended as the best source of nutrients and in this case, omega 3, particularly, polyunsaturated fatty acids, which are abundant in sardines. To this extent, sardines are considered one of the most relevant sources of omega-3 fatty acids (Helland et al. 2017; Rajaram et al. 2009).  

According to the US Department of Agriculture – Food Data Central Database, One Hundred (100) grams or (3.5 oz.) of sardines contain about Nine Hundred Eighty-Two (982) mg of omega-3 fatty acids (EPA and DHA) (USDA.gov, 2018).

You can learn more about Omega-3- fatty acids in these articles:

• Fat, who me?

• Is Chia Seed really an Omega-3 and Protein Powerhouse!

Sardine and Cardiovascular Health

Due to sardines’ high omega-3 polyunsaturated fatty acids (n-3 PUFA) content, sardines are purportedly an excellent food to consume to help with the health of the cardiovascular system. This is because Omega-3 polyunsaturated fatty acids have cardioprotective properties.

The cardioprotective properties of sardine may help in both the prevention and management of cardiometabolic diseases which can result in other conditions such as type-2 diabetes and high blood pressure (Santos et al. 2023; McKenney and Sica, 2007).

Nonetheless, it must be noted that the consumption of omega-3 fatty acid supplements remains controversial, where the benefit to cardiovascular health is concerned.  As such, the supplementation of omega-3 is usually not recommended over the consumption of more sardines. 

This is because sardines, while having omega-3 polyunsaturated fatty acids as a major property, also have other nutrients that have been noted to contribute to the overall risks of cardiovascular events (Santos et al. 2023; McKenney and Sica, 2007).

Can Sardine help with Diabetes?

According to research, fish in general may play a preventative role in developing  type-2 diabetes. This includes sardines, which are considered an excellent source of omega-3 and taurine (an amino acid) as well as calcium and vitamin D, which may help to delay the onset of this disease due to the workings of several molecular mechanisms (Díaz-Rizzolo et al. 2021).

In fact, research contends that the consumption of a sardine-rich diet, twice per week, for one year, may help to reduce the risk factors in those with pre-diabetes and older adults (Díaz-Rizzolo et al. 2021). This randomized study was conducted with One Hundred Fifty-Two (152) participants of Sixty-Five (65) years and older, who reportedly consume at least Two Hundred (200) grams (about 2 cans) of sardines per week. While the study was conducted with older persons, researchers believe that this may also have equally preventative means for younger people.

It must be noted that even though sardines are rich in omega-3, taurine, calcium and vitamin D, taking these supplements in isolation may not produce the same effect.  This is because nutrients work in synergy in our foods. Therefore, consuming them via our food is usually the first recommended choice.

Can Sardines Help with Hypertension?

Research suggests that the regular consumption of sardines may help manage high blood pressure (hypertension). This is due to the many nutrients in sardines such as omega-3, potassium, magnesium and zinc. These nutrients have been shown to help lower blood pressure (Santos et al. 2019; Houston, 2011; Zhang et al. 2016, etc. ).  It is also a rich source of niacin, which may help improve lipids and lipoprotein circulation (Santos et al. 2019; Houston, 2011; Zhang et al. 2016, etc.).

Taurine, which is found in sardines, is an essential amino acid which contributes to many biochemical roles in the body. As such, its high antioxidant properties have been found to benefit the cardiovascular system, which can lead to the normalization of blood pressure (Inam et al. 2018; Zhang et al. 2004, etc.).  

Further, arginine, which is considered a conditionally essential amino acid, is purportedly vital for the stability of blood pressure and overall vascular health (Vasdev and Gill, 2008; Gokce, 2004).  Therefore,  regular sardine consumption may help manage one’s blood pressure daily.

You can read more about High Blood Pressure in this article:

• Understanding Blood Pressure and its Readings Plus Food that can help you manage it, Naturally!

Are there any Side Effects from Consuming Sardines?

Sardines are considered safe to consume regularly. However, sardines do have a high sodium content; as such, consuming more than one tin per day may contribute to elevated sodium levels.  In fact, a study conducted with rats found that when these animals were fed with sardines for two (2) months or Sixty (60) days, they were found to have an elevated level of uric acid in their blood, increase in lead and oxidative stress in the liver (Gdoura et al. 2012).  

According to the researchers, this result could be attributed to the accumulation of lead and high levels of purine that are usually found in sardines. Purine is a chemical that, when broken down, forms uric acid in the body.  

Uric acid build-up can cause a condition known as Gout (National Institute of Health, 2025).  It must be noted that purine is not only found in sardines but is present in other kinds of seafood. However, seafood such as anchovies, shellfish, tuna and sardines reportedly have higher amounts.  You can also find purine in meats and meat-related products (National Institutes of Health, 2025). 

Therefore, while sardines are reportedly a healthy functional food, it must be consumed in moderation. Also, it is recommended that you seek a variety and balance its consumption with other foods, including vegetables.

Are Canned Sardines Healthy or Safe?

I have not found any research indicating any danger in consuming canned sardines. Most reports contend that canned sardines are considered safe and a convenient way to get the nutrients abundant in sardines, especially omega-3 fatty acids. 

Canned sardines also have a higher shelf life, which makes them an even more reliable way of getting the necessary nutrients that they contain.  

Nonetheless, please bear in mind the salt content and ensure that you consume them with other foods, especially vegetables and herbs.

Also, please do not open your canned sardines and leave them exposed.  Once open, remove it from the can and put it into your chosen plate or bowl. This is because it can start to grow bacteria, which can harm our health.  Also, ensure that unused portions are placed in clean containers and stored in the refrigerator (USDA Food Safety and Inspection Service).

Some Ways to Enjoy Sardines

Most of us will have access to more canned sardines than fresh, and so do I. Sardines can be eaten in many ways,  including straight from the can with some onion powder and black pepper and even on their own, just like that (these are methods I love). You can also cook it in your favourite cooking oil and seasonings such as onions, tomatoes, etc.

This is also a very nutritious way, as it can help reduce its saltiness. You can also add chopped onions, black pepper and chilli flakes to sardines taken from the canned and enjoy them with bread, crackers and even as a sandwich by adding available vegetables such as lettuce, tomatoes, and cucumber, among others.

Illustrative Summary

Here is an illustrative summary of the Scientifically Proven Benefits of CONSUMING SARDINES

Let’s Sum Up!

Sardines are a great way to get your intake of omega 3 fatty acids both DHA and EPA as well as vitamins such as vitamins K, A, and E, vitamin B1 (Thiamin), vitamin B5 (Pantothenic acid), vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine), vitamin B3, (Niacin), among others.

In this article, we explored five (5) of its researched benefits, including its nutritional profile and effects on diabetes and hypertension (High Blood Pressure, etc.).  Additionally, if you cannot get it fresh, you can always get it canned, which has proven healthy and convenient.

So, now that we have explored sardines, their nutritional profile and benefits, how will you include them in your diet? How often do you consume it? Share it Nuh!

You can read more on omega-3 fatty acids, diabetes, hypertension and vitamins and minerals in the articles below:  

• Fat, who me?

• Pycnogenol and Diabetes – Is there a Positive Link?

• Understanding Blood Pressure and its Readings Plus Food that can help you manage it, Naturally!

• Vitamins Overview

• Why Minerals?