Sardines

Overview

Sardines are small oily fish eaten whole, providing long-chain omega-3 fatty acids EPA and DHA, vitamin B12, selenium, calcium from the softened bones, and highly digestible protein. Because canned sardines typically include the skeleton, they contribute meaningfully to both marine omega-3 intake and calcium alongside B12 and other micronutrients [1]. These intrinsic nutrients support neuronal membrane structure, mitochondrial bioenergetics, and red blood cell formation.

Within the BRAIN Diet framework, sardines are treated as a compact, shelf-stable oily fish that can be used when fresh fish is less practical. Regular intake of oily fish rich in EPA and DHA is associated with reduced cardiovascular risk and may support aspects of cognitive and mood outcomes [1,2]. Compared with larger predatory fish, sardines sit low in the marine food chain and generally accumulate less mercury, which supports their use as a frequent marine omega-3 source in many dietary patterns [3].

Key Nutritional Highlights

• Highest total omega-3 among BRAIN Diet fish and seafood pages (per 100 g).
• Provides complete, highly digestible protein.
• Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species.
• EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
• Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
• Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).

Food Context

Sourcing

• Choose sardines from reputable brands and fisheries that publish sustainability and contaminant information; smaller pelagic species such as sardines typically show lower mercury levels than larger predatory fish.
• Canned sardines packed in extra-virgin olive oil or water are preferable to those in refined oils or heavily sweetened sauces, to maintain a healthier overall fat profile.

Preparation

• Sardines can be eaten directly from the can or lightly warmed; avoid prolonged high-temperature frying or charring that can oxidize lipids.
• When tolerated, consuming the bones together with the fillet maximizes calcium intake from the food; combining sardines with vegetables and whole grains helps integrate this dense source of omega-3s into balanced meals.

Recipes

no recipes found

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	208 kcal	—
Protein	24.6 g	—
Total fat	11.5 g	—
Saturated fat	1.5 g	—

Key vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Selenium	52.7 µg	95.8%
Calcium	382 mg	38.2%
Vitamin B12	8.9 µg	372.5%
Vitamin B3	5.2 mg	32.8%

Bioactive compounds

Explicitly identified compounds, including individual fatty acids, with a defensible quantity or an explicit qualitative status. Asterisks (*) identify supplementary sources below. Unquantified or trace constituents are not automatically admitted to the Substances list.

Compound / class	Amount per 100 g	Notes
EPA	473 mg	—
DHA	509 mg	—
CoQ10	Present — quantity not established *	—

Source notes (supplementary):

• * CoQ10: Food-composition surveys report coenzyme Q10 in Sardines (e.g. Mattila & Kumpulainen 2001); USDA SR Legacy does not include a CoQ10 field.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Fish, sardine, Atlantic, canned in oil, drained solids with bone, FDC ID 175139, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

7 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

DHA (Docosahexaenoic Acid)

Accounts for ~10–15% of total brain fatty acids, 20–30% of neuronal phospholipids (PE, PS), and >90% of brain omega-3 PUFA; critical for membrane fluidity, synaptic vesicle fusion, neurodevelopment

EPA (Eicosapentaenoic Acid)

Potent anti-inflammatory; precursor to E-series resolvins; modulates dopamine and serotonin signalling

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Vitamin B12 (Cobalamin)

Methylation; myelin; mitochondrial odd-chain FA metabolism

Vitamin B3 (Niacin; Niacinamide)

NAD+ precursor; supports mitochondrial biogenesis and ATP production

Coenzyme Q10 (CoQ10)

Electron transport chain cofactor and antioxidant relevant to mitochondrial function

References

[1] Because canned sardines typically include the skeleton, they contribute meaningfully to both marine omega-3 intake and calcium alongside B12 and other micronutrients. McNamara & Carlson 2006. Omega-3 fatty acids in brain development, function, and psychopathology

[2] DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial. Stonehouse et al. 2013. DHA supplementation and cognitive performance in healthy adults

[3] Compared with larger predatory fish, sardines sit low in the marine food chain and generally accumulate less mercury, which supports their use as a frequent marine omega-3 source in many dietary patterns. FAO 2013. Dietary protein quality evaluation in human nutrition (DIAAS report)