Super source
Protein
23.4 g · 47% DV target
A dense, oily fish with a rich umami profile and tender edible bones, canned sardines serve as a shelf-stable powerhouse of essential fatty acids and minerals.
Canned sardines are classified as a processed food rather than an ultra-processed food, as they typically consist of whole fish preserved in oil or water with minimal additives .5
These small pelagic fish (species that live in the open ocean) are a primary source of omega-3 fatty acids, which are essential fats the body cannot produce on its own .78
Choosing small fish like sardines is an effective strategy for obtaining the benefits of aquatic foods while minimizing exposure to mercury, which tends to accumulate in larger, long-lived predatory fish .78
Early research suggests that incorporating sardines into the diet may have protective effects against type 2 diabetes in specific populations, such as older adults with prediabetes .11
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
23.4 g · 47% DV target
0.01 g · 1% DV target
Not a benefit — best kept low
2.50 g · Top 3% of fish & seafood
1.50 g · 600% DV target
4.05 μg · 20% DV target
1.14 mg · 8% DV target
Seasonality has not been estimated for this ingredient yet.
Unopened cans remain safe for years.
Transfer to a non-metallic airtight container.
Small pelagic fish have some of the lowest carbon footprints and highest nutrient densities of all animal proteins.
The name 'sardine' is widely believed to have originated from the Mediterranean island of Sardinia, which was once famous for the abundance of these small fish in its coastal waters.