Sardines Health Benefits: Good News For Heart, Brain And Bone Health

2025 saw sardines have their fashion moment (Vogue declared ‘sardine girl summer’ a thing) – and it seems in 2026, they’re gaining popularity on people’s plates, too.

The act of sardinemaxxing (aka cramming sardines into one’s diet) has gained popularity on TikTok, while industry reports suggest the canned sardines market is experiencing “steady expansion” due to “rising global demand for shelf-stable, nutrient-rich seafood”.

And nutrient-rich they certainly are…

“Sardines are one of the most nutrient-dense foods available and punch well above their weight nutritionally,” registered dietitian Dalia Weinreb told HuffPost UK.

We asked the expert about the top three health benefits of this tiny tinned fish – and how many you should be aiming to consume each week to reap the full rewards.

Weinreb notes sardines are an “excellent source” of omega-3 fatty acids, particularly EPA and DHA.

“These healthy fats help support cardiovascular health, may help reduce inflammation, and play an important role in brain function and mood,” she explained.

They may be small, but they’re also mighty.

“A single tin of sardines provides a substantial amount of high-quality protein, which is essential for maintaining muscle mass, supporting healthy ageing, and helping us feel fuller for longer after meals,” said the dietitian.

Because sardines are typically eaten with their soft edible bones, Weinreb said they’re a “fantastic source of calcium”.

“They also provide vitamin D, phosphorus and other minerals that work together to support strong bones and teeth,” she added.

The expert noted that an additional benefit of sardines is that they are relatively low on the food trend, “meaning they tend to contain lower levels of mercury [a neurotoxicant] than larger oily fish such as tuna”.

One to two portions of sardines per week is a “great way” to benefit from the omega-3 content, said Weinreb.

“This aligns well with current recommendations to include at least two portions of fish per week, one of which should be oily fish,” she added.

Cheaper supermarket options can start from £1.15, while more premium brands like Ortiz cost around £6.

If you can’t quite stretch to two portions a week, even including them in your diet occasionally can “make a valuable contribution to nutrient intake, particularly for people who don’t regularly eat oily fish”, added the expert.

One thing about sardines is that they can certainly be an acquired taste. For those who don’t enjoy the flavour, but still want to enjoy similar health benefits, the dietitian recommends other oily fish such as salmon, mackerel, herring and trout, as they “provide similar amounts of omega-3 fats and high-quality protein”.

If you don’t eat fish, she recommends foods such as walnuts, chia seeds, flaxseeds and hemp seeds are beneficial and can contribute to overall omega-3 intake.

That said, it’s worth noting plant-based sources provide ALA, which is a different type of omega-3 “that is converted inefficiently into EPA and DHA”.

The expert added that, as a result, some people might also choose an algae-based omega-3 supplement, which provides DHA and is suitable for vegetarians and vegans.