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Sardines are small oily fish, most often eaten canned, and they pack a lot of nutrition into a small serving. According to USDA data, 3 ounces of canned sardines in oil with the bones supply about 21 grams of protein, more than three times the Daily Value for vitamin B12, about 80% for selenium, a quarter for calcium and a fifth for vitamin D, plus the omega-3 fats EPA and DHA. The FDA places sardines in its lowest-mercury fish group. Below are the USDA sardines nutrition facts, how they compare with salmon and tuna, and the sodium, allergy and purine points worth knowing.
Peptide Labs does not sell sardines or fish products. This article is general nutrition information, not medical advice.
Key Takeaways
- Three ounces of canned sardines in oil have about 177 calories and 21 grams of protein in USDA data.
- The same serving covers about 317% of the Daily Value for vitamin B12 and 81% for selenium.
- Eating the soft bones is what makes canned sardines a calcium source: about 25% of the Daily Value.
- FDA and EPA list sardine among their lowest-mercury fish.
- Canned sardines carry sodium, fish is a major allergen, and fish is relatively purine-rich.
Sardines nutrition per 3 ounces
The table uses the USDA FoodData Central SR Legacy entry for Atlantic sardines canned in oil, drained, with bone (FDC 175139), converted to a 3-ounce (85-gram) serving. A standard 3.75-ounce can holds about 92 grams of drained fish. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (canned in oil, with bone) | Per 3 oz (85 g) | % Daily Value |
|---|---|---|
| Calories | 177 | Not applicable |
| Protein | 20.9 g | 42% |
| Total fat | 9.7 g | 12% |
| Saturated fat | 1.3 g | 6% |
| EPA plus DHA (omega-3) | 0.83 g | No Daily Value set |
| Vitamin B12 | 7.6 micrograms | 317% |
| Selenium | 44.8 micrograms | 81% |
| Phosphorus | 417 milligrams | 33% |
| Niacin (vitamin B3) | 4.5 milligrams | 28% |
| Calcium | 325 milligrams | 25% |
| Vitamin D | 4.1 micrograms | 20% |
| Iron | 2.5 milligrams | 14% |
| Sodium | 261 milligrams | 11% |
| Cholesterol | 121 milligrams | 40% |
A few points stand out. Sardines are among the richest everyday sources of vitamin B12, which is why they appear in our guide to B12 foods. They are one of the few foods with natural vitamin D (see vitamin D foods), and their selenium content is high enough to matter (our selenium guide explains why more is not better from supplements). They also add complete animal protein with no carbohydrate, so they fit our list of protein-rich foods.
Why the bones matter
Canned sardines are cooked until the small bones are soft enough to eat, and that is where most of the calcium comes from. The USDA entry above includes the bones, giving about a quarter of the Daily Value per serving. Boneless, skinless sardines will supply much less calcium, so check the label if calcium is the reason you are buying them. Our guide to calcium-rich foods lists other non-dairy options.
Sardines benefits: omega-3s and what the evidence says
Much of the interest in sardines comes from EPA and DHA, the long-chain omega-3 fats found mainly in seafood. USDA data list about 0.83 grams of EPA plus DHA in 3 ounces of sardines in oil and about 1.19 grams in Pacific sardines in tomato sauce. There is no FDA Daily Value for EPA and DHA, so labels do not show a percentage. Our omega-3 guide covers what the research on these fats has and has not shown, and our comparison of krill oil vs fish oil explains how supplements differ from eating the fish itself.
The research on sardines specifically is thin; most evidence is about fish and seafood patterns in general, such as the Mediterranean diet. The Dietary Guidelines for Americans 2025 to 2030 name sardines, along with salmon and trout, as examples of low-mercury, omega-3-rich seafood for pregnant women, and list seafood among the protein foods to include. That is a nutrition recommendation, not a claim that sardines reverse or protect against any condition.
Sardines vs salmon and tuna
The comparison below uses USDA values for 3 ounces of each fish. Canned options differ mostly in sodium and in whether bones are included.
| Fish (USDA entry) | Calories | Protein | EPA + DHA | Calcium %DV | Vitamin D %DV | Sodium |
|---|---|---|---|---|---|---|
| Sardines in oil, with bone (175139) | 177 | 20.9 g | 0.83 g | 25% | 20% | 261 milligrams |
| Sardines in tomato sauce (175140) | 157 | 17.7 g | 1.19 g | 16% | 20% | 352 milligrams |
| Pink salmon, canned, drained (175175) | 117 | 19.6 g | 0.92 g | 19% | 62% | 324 milligrams |
| Atlantic salmon, farmed, cooked (175168) | 175 | 18.8 g | 1.82 g | 1% | 56% | 52 milligrams |
| Light tuna, canned in water (173709) | 73 | 16.5 g | 0.19 g | 1% | 5% | 210 milligrams |
Sardines and canned salmon both deliver omega-3s and calcium from bones for a modest number of calories. Farmed salmon has more EPA and DHA per serving, and canned light tuna is leaner but much lower in omega-3s and calcium. Each has a place; variety is the point of most official seafood advice.
Sardines mercury: where they sit in FDA advice
Mercury is the main safety question people ask about fish. The FDA and EPA joint advice, written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, sorts fish into three groups by mercury level: a lowest-mercury group, “Good Choices” and “Choices to Avoid”. Sardine is in the lowest-mercury group, alongside anchovy, Atlantic mackerel, salmon, shrimp and canned light tuna. The avoid list includes king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico and bigeye tuna.
The FDA chart also gives serving counts per group by age; check the official FDA page for those numbers rather than relying on a secondhand summary, and ask your obstetrician or pediatrician if you have questions about fish during pregnancy or for a child.
Are sardines good for you? Who should be careful
For most people, sardines are a nutrient-dense, low-mercury protein. People eating smaller meals on GLP-1 medicines sometimes value foods that pack protein and micronutrients into a small portion (see our GLP-1 diet guide). A few cautions apply:
- Fish allergy: the FDA lists fish among the nine major food allergens. Anyone with a fish allergy should follow their allergist’s advice.
- Sodium: in USDA data, sardines in oil carry about 11% of the Daily Value for sodium per 3 ounces and the tomato-sauce version about 15%. Brands vary, so compare labels if you are limiting salt.
- Purines and gout: a 2014 laboratory analysis of 270 foods (Kaneko and colleagues, Biological and Pharmaceutical Bulletin) listed fish meats among relatively purine-rich foods, along with meats, organ meats and yeast. If you have gout or high uric acid, talk to your clinician about how sardines fit your diet.
- Cholesterol: USDA lists about 121 milligrams of dietary cholesterol per 3 ounces of sardines in oil. If your clinician has given you a cholesterol target, include this in the conversation.
Choosing canned sardines
Canned sardines come packed in water, olive oil or other oils, tomato sauce or mustard, with or without skin and bones. Packing liquid changes calories and sodium more than the fish itself does. If you want the calcium, choose bone-in; if you are watching salt, compare the Nutrition Facts panels for sodium. Our sibling guide to chickpeas covers a plant protein that pairs well with sardines in salads and grain bowls.
Frequently Asked Questions
What are the main sardines benefits?
USDA data show sardines are rich in protein, vitamin B12, selenium, phosphorus and vitamin D, and bone-in canned sardines add calcium. They also supply the omega-3 fats EPA and DHA.
Are sardines high in mercury?
No. FDA and EPA advice places sardine in the lowest-mercury group.
Are canned sardines as nutritious as fresh?
Canned sardines with bones are a convenient source of calcium because the bones soften during processing. Canned versions also add sodium, so compare labels.
How much protein is in a can of sardines?
USDA data list about 21 grams of protein in 3 ounces of sardines canned in oil, and a 3.75-ounce can holds about 92 grams of drained fish.
Are sardines safe during pregnancy?
The Dietary Guidelines name sardines as a low-mercury, omega-3-rich seafood for pregnant women. Follow the FDA chart for servings and ask your obstetrician about your own diet.
Can people with gout eat sardines?
Fish is relatively purine-rich, so people with gout or high uric acid should ask their clinician how sardines fit their diet.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Omega-3: Benefits, Foods, Side Effects and Heart Research, Foods High in Calcium: USDA List, Non-Dairy Sources and Absorption, Krill Oil vs Fish Oil: Absorption, Evidence and Safety Compared.