Fish, sardines, canned
Common food
Photo: Wikipedia
Canned sardines are small, oily fish preserved in oil, water, or tomato sauce, offering a rich, savory flavor with a tender, flaky texture and a distinctively briny, umami-packed taste. Nutritionally, they are a powerhouse of high-quality protein and healthy fats, with virtually no carbohydrates, making them a staple for nutrient-dense meals.
💚 Why it's loved
People love sardines for their intense, oceanic flavor that can elevate simple dishes, and their remarkable versatility in everything from salads to pasta. They are a cherished, affordable staple in many coastal cuisines, symbolizing both humble sustenance and gourmet potential.
⚠️ Watch-outs & how to enjoy it better
The strong, fishy taste and soft, sometimes bony texture can be off-putting to some. Those watching sodium intake should opt for varieties packed in water and rinse them, as canned versions can be high in salt. As a common fish allergen, they must be avoided by individuals with fish allergies. Tip: To mellow the flavor, pair with acidic ingredients like lemon or vinegar, or mix into a milder dish like pasta or bean salad.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in omega-3 fatty acids, supporting heart and brain health.
- Provides essential minerals like calcium, phosphorus, and selenium.
- Naturally low in carbohydrates and sugars.
- Long shelf life makes it a convenient pantry staple.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Sardines are named after the island of Sardinia, where they were once abundant, though the connection is likely more linguistic than strictly biological.
Full nutrition (scales with serving)
| Water | 59.6 g |
| Energy | 208 kcal |
| Protein | 24.6 g |
| Total lipid (fat) | 11.4 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 382 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 490 mg |
| Potassium, K | 397 mg |
| Sodium, Na | 307 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 52.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.08 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 10.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 10.0 ug |
| Choline, total | 75.0 mg |
| Vitamin B-12 | 8.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 4.8 ug |
| Vitamin K (phylloquinone) | 2.6 ug |
| Fatty acids, total saturated | 1.5 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.19 g |
| SFA 16:0 | 0.99 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 3.9 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.42 g |
| MUFA 22:1 | 1.1 g |
| Fatty acids, total polyunsaturated | 5.1 g |
| PUFA 18:2 | 3.5 g |
| PUFA 18:3 | 0.50 g |
| PUFA 18:4 | 0.13 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.47 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.51 g |
| Cholesterol | 142 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Are canned sardines a good source of omega-3s?
Yes, they are one of the best dietary sources of EPA and DHA omega-3 fatty acids, which are crucial for heart and brain health.
Should I eat the bones in canned sardines?
Yes, the soft, edible bones are an excellent source of calcium and are a traditional part of consuming them.
How do I reduce the 'fishy' taste?
Rinse them under cold water, soak briefly in milk or lemon juice, or pair with strong flavors like mustard, herbs, or onions.