8 Benefits of Sardines (& How to Make Them Taste Great)

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8 Benefits of Sardines and How to Make Them Taste Great
Wellness Mama » Blog » Health » 8 Benefits of Sardines (& How to Make Them Taste Great)

Let me guess, you are one of two kinds of people when it comes to sardines:

  1. You love them and eat them regularly
  2. Or you can’t stand them and don’t even know why you are reading a post about them.

Statistically, it’s likely you are in the latter group, as 73% of people claim to dislike sardines. But give me 5 minutes and I might convince you to try them… and maybe even love them enough to bulk order them each month like I do!

Here’s why:

Why I Eat Sardines (& You Should Too)

Sardines are often called the healthiest fish and they are certainly one of the most budget-friendly. In fact, I order sustainably caught canned sardines and we consume them regularly. Some experts call them a natural multivitamin and they are one of the few truly healthy canned portable foods.

But I get it…

Sardines have a strong smell and a stronger taste. And they are weird and scary because they have bones and skin and you don’t want to try them. I get it, but here’s why you should anyway:

Health Benefits of Sardines

Sardines are a tiny fish with a very big nutrient profile! In fact, very few other foods pack the same amount of nutrients per ounce. Liver comes pretty close, but it is often more dreaded than the humble sardine.

Real food is often more expensive than processed foods, but sardines are a notable exception. Canned sardines are one of the few super-healthy, budget-friendly portable “fast foods” out there. They also don’t carry the same mercury risk as bigger fish do.

Here are eight reasons you should learn to love sardines:

Source of Omega-3

Omega-3s benefit the body in many ways and are well-studied for their importance in the body. One can of sardines contains over half of the recommended daily dose of omega-3. Sardines provide both EPA and DHA fats, which are beneficial for the brain, heart, and to reduce inflammation.

Many people consume large amounts of high omega-6 oils like vegetable oil and margarine. This may disturb the balance of omega-3 to omega-6 fats in the body and lead to a variety of problems. Experts claim that DHA and EPA are the most easily usable forms of omega-3 for the body and consuming these from foods like sardines and other fatty fish can help correct this ratio.

Various studies show the importance of consuming enough omega-3 to keep cholesterol levels in healthy ranges, for heart health, to support the brain and for optimal fertility and hormone balance.

Super Source of Selenium

Experts like Chris Kresser and Dr. Paul Jaminet explain the importance of selenium for thyroid and adrenal health. One theory is that too much iodine (found in processed foods) without enough selenium may be hard on the thyroid and adrenals. Selenium is also needed for glutathione production in the body.

Selenium and iodine are synergistic and occur together in most naturally occurring sources, including sardines. In fact, one can of sardines contains almost the entire RDA (recommended daily allowance) of selenium and a smaller amount of iodine. This may help the body obtain a proper balance of selenium and iodine.

Personally, I’ve found that consuming rich food sources of selenium (like sardines and brazil nuts) and omega-3s has reduced my thyroid symptoms.

Bioavailable Calcium & Phosphorus

Sardines (even canned ones) are great because they are one of the few animal foods that we still consume all of, including the bones and skin. While this makes some people squeamish, these “odd bits” of the fish have important vitamins and minerals, including a great dose of calcium from the bones. One can contains about 1/3 of the recommended daily amount of calcium in a highly absorbable form.

More and more people are having reactions to dairy, and consuming fish with bones is one of the ways to get enough calcium without consuming dairy. With some studies finding some scary results of supplementing with calcium, sardines are a safe food-based way to get enough.

Phosphorus is an important mineral for bone and tooth health as well and difficult to find in food sources. Sardines are one of the best natural food sources, which is why they are often recommended for healthy skin, teeth, and bones.

Vitamin D Boost

The vast majority of us are vitamin D deficient. And this number is even more drastic if we consider the optimal levels of vitamin D and not just the minimum! It is one of the reasons that experts are calling for a change to the recommendation to avoid the sun! Some have even gone so far as to claim that we have a sun deficiency and that widespread vitamin D deficiency is contributing to various cancers and health problems.

One can of sardines contains almost half of the daily recommended amount of vitamin D.

High in Protein

Sardines are a great protein choice. One 3-ounce can provides 23 grams of protein and a big dose of vitamins. These tiny fish are considered a very “efficient food” since they contain a very high amount of vitamins, protein and omega-3 for the amount of calories they contain.

Low in Mercury and Other Metals

Heavy metal contamination is an understandable concern with consuming fish. Especially in the wake of recent contamination, many people are concerned about eating fish. Thankfully, sardines are considered one of the safest fish to consume due to their small size.

Sardines eat plankton and are at the bottom of the ocean food chain. This means that they contain much less mercury and other heavy metals than larger fish such as tuna.

Sustainable

With the rise of farmed fish and overfishing, sustainability is also a problem. Thankfully, sardines are considered one of the most sustainable fish available. They are still abundant in the oceans and don’t show the same signs of deletion that many species are experiencing.

Personally, I make sure to stick to sustainably caught seafood and sardines.

Budget Friendly

Real food costs more than the subsidized processed foods on grocery store shelves. Sardines are one of the few amazing nutrient-dense foods that won’t break the bank. I’ve been ordering sustainably caught wild sardines for just a little over $2 a can (from here) and we use them all the time. They can also substitute for canned tuna in almost every recipe, and it’s healthier and cheaper! Win!

How to Choose Good Sardines

If you’re convinced enough about the benefits to give them a try, make sure to find a high-quality source. If you’re new to the taste, I recommend starting with canned sardines in olive oil instead of water. The oil seems to help improve the taste for many people.

Most grocery stores carry canned sardines on the same aisle with tuna and other canned fish. I typically order them in bulk once a month since they’re cheaper than the ones our local store carries and specify that they’re from a sustainable source.

Ways to Eat Sardines (Without Gagging)

So, you have some sardines. You know they are healthy. Yet, that sardine tin stares back at you like a menacing foe! The most common way to consume them is on saltine crackers. If you avoid grains like I do, or just aren’t a fan of the refined flour, there are many other delicious ways to eat them. They are a little bit of an acquired taste, but you can learn to love them. Promise!

If you’re having a hard time learning to actually *like* them, try these ideas:

  • Straight out of the can with a squeeze of fresh lemon juice
  • On healthier crackers with a little bit of cheese
  • On a Caesar salad with homemade or avocado oil Caesar dressing
  • Mashed into half of an avocado with a squeeze of fresh lemon
  • In place of tuna in “tuna salad” with homemade mayo (or this avocado oil mayo), mustard, and pickles
  • With cottage cheese and hot sauce
  • Fisherman’s eggs- bake sardines with onions, eggs, and spices
  • Scrambled into eggs and topped with hollandaise sauce
  • Mix canned sardines with some chopped red onions and olives
  • Served with a side of lemon garlic aioli

Sardine Cautions

As one of the lowest contamination sources of seafood, sardines don’t carry the same risk many fish do. Recent recommendations even list them as a safe food for pregnant women when consumed 1-2 times per week. They’re also high in purines, so those with gout or other disorders should check with a doctor before consuming.

Bottom Line: Sardines Are Good for You!

Congrats if you made it this far! Did I convince you to give sardines a try?

These nutrient-packed little fish are one of the most budget-friendly real foods. They taste delicious when prepared correctly and your body will love the nutrient boost. Take a deep breath and give them a try. You may even learn to love them!

This article was medically reviewed by Dr. Robert Galamaga, who is a board-certified internal medicine physician. As always, this is not personal medical advice and we recommend that you talk with your doctor or work with a doctor at SteadyMD.

Do you like sardines? Will you try them?

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Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

99 responses to “8 Benefits of Sardines (& How to Make Them Taste Great)”

  1. Mark Cleland Avatar
    Mark Cleland

    Why are sardines repulsive? Same reason as liver, brains, eyeballs or any other animal foods (if you REALLY think about what it is you’re eating!). The reason is: we are plant eaters folks, not meat eaters-sorry! Does anyone get queasy thinking about eating bread, potatoes, corn….no! Cause that’s our food! My cat will eat a raw moldy dead mouse from head to tail while I can barely watch without vomiting. But I have never felt sick watching a monkey eat a banana. Think about it and go watch Dr John McDougall on youtube-might change your life and your health!

  2. Katie Avatar

    I love sardines. I eat them out of the can doused in hot sauce (sriacha being my favorite). People think I’m weird but hey it’s a great healthy food, fills me up and keeps me full for a decent amount of time. They’re missing out. I was curious exactly how good for you they are though so thanks for the article!

  3. Elyse Avatar

    I was about to buy I an expensive jar of fish oil when I read this article. Instead I went out and bought some sardines! I’m on the fence about the taste. I have to put a little effort in to masking the flavor. But I’m a fan!

    However, my question now is how much to eat in order to be sure I’m getting enough omega 3 and b12 in my diet? I eat the wild planet sardines (which have a little over 4 oz of sardines in each can). My goal is to try and eat 3 cans a week. Is that enough? Too much?

    Katie, how many cans of sardines do you eat a week?

  4. Chalee Avatar

    I was eating sardines as I read this! They do look and smell weird but it’s well worth it. I eat mine on Ezekiel toast with avocado. Brain food!

  5. gina jagim Avatar
    gina jagim

    Thank you Katie for a very informative article on the health benefits of sardines and different ways to eat them. I love sardines on a salad with honey mustard dressing, very tasty!

  6. Sunshyne Avatar

    Love those little fish. My favorite way to eat them is in a salad with avocado and roasted butternut squash. Even my toddler has found a taste for them!

    Which reminds me…it’s been awhile. I know what’s for lunch today ?

  7. Marcia Avatar

    I, too, would like them in glass jars. I love sardines, but I won’t eat anything from a can. I used to buy the Ortiz brand, but I don’t know if the olive oil is really olive oil or one of the contaminated oils. Does anyone know of a source in a glass jar with Water or certified olive oil?

  8. Julie Avatar

    I didn’t realise they had so many health benefits!
    My daughter eats them straight from the can?
    I will try and eat more as part of my thyroid repair plan, thank you.

  9. Philippa Avatar

    Yup one of my go too’s for an easy lunch…. I mash with mayo, bit of chili sauce and a bunch of cultured vegetables and hummm great on anything…

  10. Julie Saldana Avatar
    Julie Saldana

    I can’t eliminate the smell of fish before. Thanks for this post help me. Now i can enjoy my favorite fish!

  11. Sara H Avatar

    I have recently started eating sardines. It was suggested to me by a friend that I should eat them with pickle relish. Boy was she right! I just put the sardines on a plate, spread some pickle relish on top and chow down! So yummy!!!! I do want to try them in place of tuna, but the relish is just so good!

  12. jeanne Avatar

    I came across your sardine article by accident while researching Omega 3 for ADHD for my grandchild. Never had any idea of the health benefits of the little guys. It was just cheap eating sixty plus years ago when I regularly ate sardines with mayonnaise on rye bread. I loved those sandwiches and never noticed the skin and bones! Maybe it was a New York “thing” (kind of like grits in the South) because I don’t know anybody else who still eats sardines. I actually think I miss those sandwiches of old and tomorrow I am getting some sardines. Thanks for your article! Anybody else remember ways to eat sardines “way back when”??

  13. Christina V Avatar
    Christina V

    Are there any organs that we should remove from the sardines before eating (in the cans/jars with whole sardines)? I am not sure how to identify what is what.

    1. Rayray Avatar

      You can eat the entire thing. The bones are soft and a good source of calcium.

  14. Penny Avatar

    I adore sardines. I love them on paleo toast with a splash of vinegar. I ate them every day when pregnant, craved them!!

  15. Karen Avatar

    I’ll eat liver every day and twice on Sunday. I will not eat sardines. I can not get pat the stink!

  16. Lisa Avatar

    So funny, I have that can in the pantry right now. It’s been there for a month staring at me. I guess I’ll try one of your creative ways to get them eaten buuuuuut…….

  17. Nick S. Avatar

    For over seven years, sardines have been my daily lunch option. About years ago, I had to take a physical for a job. My physician referred me to a cardiologist because of some irregularities that resulted from an EKG. Come to find out, the irregularities were due to an enlarged heart. The cardiologist conformed this and began to ask some questions about my diet and exercise. I told him that I exercised regularly doing running, swimming, and weight training. I also informed him about my aversion to sugar and routine consumption of sardines. At this, his eyes lit up and he encouraged me to keep up the good work. My blood pressure was (and still is) phenomenal and my cholesterol levels were just right, The good doctor went on to explain the rich health benefits of sardines and how he only wished that more people would incorporate them into their diets. This article has just confirmed what I already expected to be true, that sardines are a vastly underrated food source.

  18. Neena Avatar

    What is the little greyish pouch inside the sardine and is it edible?
    Thank you…

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