Benefits of sardine

Written By The HealthMeth Team - Updated On Saturday, March 13, 2021 6:00 PM


Sardine is a fatty fish, which is distinguished by its small size and its many health benefits. There are twenty-one types of sardines, and one of these types is what is sold in the form of canned fish. Sardines were famous in Europe in the eighteenth century The shape of canned fish, and at the beginning of the twentieth century increased its spread in the United States of America [1] It is worth noting that it is believed that the name sardine came from the Italian island of Sardinia, due to its abundance in it. [2]

The nutritional value of sardines

Canned sardines contain the same nutrients as fresh sardines, and the following table shows the value of these nutrients found in 100 grams of canned and cooked sardines: [3] [4]

Food Canned and cooked sardines
water 59.61 milliliters
Calories 208 Calories
Protein 24.62 grams
Fats 11.45 grams
Calcium 382 milligrams
Iron 2.92 milligrams
magnesium 39 milligrams
Phosphorous 490 milligrams
Potassium 397 milligrams
Sodium 307 milligrams
Zinc 1.31 milligrams
Copper 0.186 milligrams
Selenium 52.7 micrograms
Vitamin B1 0.08 milligram
Vitamin B2 0.227 milligrams
Vitamin B3 5.245 milligrams
Vitamin B6 0.167 milligrams
Folate 10 micrograms
Choline 75 milligrams
Vitamin B12 8.94 micrograms
Vitamin A 32 micrograms
Vitamin E. 2.04 milligrams
Vitamin D 4.8 micrograms
Vitamin K. 2.6 mcg
Saturated fat 1.528 grams
Monounsaturated fats 3,869 grams
Polyunsaturated fats 5.148 grams
Cholesterol 142 milligrams

Benefits of sardine

The nutrient content of sardine

  • A rich source of vitamin D and vitamin B12: Both vitamin D and vitamin B12 are among the most important vitamins for maintaining bone health, supplying the body with energy, and reducing the risk of cardiovascular disease. [1]
  • A source rich in omega-3: Sardine is one of the richest sources of omega-3, as it contains more quantities of omega-3 in fish oil supplements, despite the availability of omega-3 more in large fish, and omega-3 is associated with reducing the risk of disease Heart and blood vessels, as it is an anti-inflammatory, in addition to that it is necessary for brain function, mood, and the building of cell membranes. [5]
  • A rich source of calcium: Sardine is an excellent dietary source of calcium, so people who suffer from lactose intolerance or a milk allergy can get calcium from sardine, in addition to that sardine is a good option for calcium For people who need calcium, such as pregnant women. [2]

Studies on the benefits of sardine

  • A study published in the journal Lipids in Health and Disease in 2016 showed that if people with type 2 diabetes, eat sardines five times a week for six months, it may affect the control and control of diabetes, which may affect the reduction of the risk of cardiovascular disease . [6]
  • A laboratory study published in the International Journal of Molecular Medicine in 2012 indicated that sardine protein improves the metabolic syndrome associated with fructose sugar in mice, as it can reduce the risk of insulin resistance, hyperglycaemia, hyperlipidemia, and oxidative stress. , And infections . [7]

Benefits of canned sardines

Canned sardines contain the same nutrients found in fresh sardines as previously mentioned, except that canned sardines may contain a greater amount of added salt, and it can be preserved either in water or in oil, and it is preferable to choose sardines preserved in water instead of that preserved in oil In addition to choosing the low sodium type. [8]

Damage to sardine fish

Sardines are fish that may cause allergies, [9] and symptoms of a fish allergy are rash, hives, nausea, stomach cramps, indigestion, vomiting, diarrhea, stuffy or runny nose, sneezing, headache, asthma, in addition to anaphylactic shock , which is the least common of these symptoms, and may be life-threatening, as it leads to difficulty breathing, [10] and it is worth noting that canned sardine contains a high amount of salt, so those who seek to reduce salt consumption should avoid Eat canned sardines and read the food label. [2]

Common questions about sardines

What are the benefits of sardine for children

There is no information available about the benefits of sardine for children in particular, but fish in general is good for children, as it is a rich source of high-quality protein, vitamins , minerals, and beneficial fats such as DHA, which are necessary for the development of the mind, nervous system, and eyesight. Children, and some research indicates that eating fish at an early age may help reduce the chance of exposure to allergies such as asthma and eczema, and to ensure that the child gets the important food sources found in fish, it is recommended to eat a small portion of seafood once to twice a week. . [11]

What are the benefits of sardine for hair

Information about the benefits of sardines for hair is not available, but the nutrients present in fish in general are necessary to promote and maintain hair health, as it contains an abundant amount of omega-3 and vitamin D that are necessary for healthy hair. [12] In a study conducted on mice and published in In the International Journal of Molecular Sciences in 2018, it was found that taking a fish oil extract containing omega-3 promotes hair growth by stimulating a group of body proteins. [13]

What are the benefits of sardines for pregnant women

There is no information available about the benefits of sardine for pregnant women, but pregnant women are usually advised to eat fish in general, as fish, as mentioned previously, is a source of many nutrients necessary for the development of the fetus, such as protein, iron, and zinc , and the omega-3 found in fish is essential for the growth of Fetal brain. [14]

The American College of Obstetricians and Gynecologists encourages pregnant women or those planning to become pregnant and breastfeeding women to eat fish once to twice a week, or the equivalent of about 226.7 to 340 grams per week, and it is advised not to eat more than one serving of some fish that contain mercury per week , Such as tuna , and you should avoid eating fish that contain high concentrations of mercury. [15] It is worth noting that sardine is a healthy choice for pregnant women, as it contains a low amount of mercury. [14]


  1. ^ A b the Emilia Benton (14-10-2019), "Sardine Nutrition Facts Pets " , , Retrieved 8-3-2020. Edited.
  2. ^ A b t of Katherine Marengo (1-3-2020), " Post Are Sardines Good For You?" , , Retrieved 8-3-2020. Edited.
  3. "Sardines, cooked" , , 1-4-2019, Retrieved 8-3-2020. Edited.
  4. "Fish, sardine, Atlantic, canned in oil, drained solids with bone" , , 1-4-2019, Retrieved 8-3-2020. Edited.
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  6. Mariona Balfegó, Silvia Canivell, Felicia A. Hanzu And Others (18-4-2016), “Effects of sardine-enriched diet on metabolic control, inflammation and gut microbiota in drug-naïve patients with type 2 diabetes: a pilot randomized trial " , Lipids in health and disease , Issue 1, Folder 15, Page 78. Edited.
  7. Zohra Madani, Karim Louchami, Abdullah Sener And Others (2012), “Dietary sardine protein lowers insulin resistance, leptin and TNF-α and beneficially affects adipose tissue oxidative stress in rats with fructose-induced metabolic syndrome” , International Journal of Molecular Medicine , Issue 2, Folder 29, Page 311-318. Edited.
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  12. Danielle Dresden (12-4-2019), “Top 5 foods for hair growth” , , Retrieved 8-3-2020. Edited.
  13. Jung-Il Kang, Hoon-Seok Yoon, Sung Min Kim And Others (9-2018), “Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways” , International journal of molecular sciences , Issue 9, Folder 19 , Page 2770. Edited.
  14. ^ A b "Pregnancy and fish: What's safe to eat?" , , 13-7-2018, Retrieved 8-3-2020. Edited.
  15. "Fish & Pregnancy: What is Safe to Eat?" , , 19-11-2019, Retrieved 8-3-2020. Edited.