When it comes to canned fish, tuna and salmon tend to be America’s go-tos. But lately the humble sardine has been getting lots of social media love in the form of TikTok videos tagged #sardinemaxxing.
Like fibermaxxing and proteinmaxxing, sardinemaxxing aims to optimize a specific aspect of a nutrient or food to boost your health. With sardinemaxxing, TikTok creators extol the health benefits of sardines and share creative ways to eat more of them.
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In one TikTok video, @brock.toks pops one of the silvery filets into his mouth and refers to sardines as the “most underrated protein in the game.” Creator @arahooshmand admits that sardines “look disgusting but the nutrient profile isn’t.”
So, how healthy are sardines? And how many should you eat? Here’s what registered dietitians say about these oily little fish.
Potential Health Benefits of Sardinemaxxing
“Sardines are a highly nutritious, convenient, and affordable protein source that is best when consumed in a balanced diet,” says Sheri Gaw, RDN, CDCES, a registered dietitian nutritionist in San Jose, California, and owner of Sheri The Plant Strong Dietitian.
The fish, a type of herring often sold tinned (usually in oil, brine, water, or sauce), contain a variety of nutrients. Here’s why sardines can be good for you.
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Rich in Omega-3 Fatty AcidsThe American Heart Association recommends eating two 3-ounce (oz) servings of fish per week,
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particularly fish rich in omega-3 fatty acids, Gaw says. Sardines are one of the best sources — a 3 oz can contains about 2 grams (g) of omega-3s.
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Omega-3s are good for heart and blood vessel health and may help relieve rheumatoid arthritis and migraine pains. They’ve been shown to support brain health and potentially lower your risk for Alzheimer’s disease and dementia.
Low Calorie, High Protein
“Depending on the kind of sardines you purchase, they can be lower in fat and sodium than many typical protein sources,” says Joel Ramdial, EdD, RD, the program director of nutrition in the department of allied health, kinesiology, and sport sciences at Southeast Missouri State University in Cape Girardeau.
A 3.75 oz tin of sardines canned in oil contains 191 calories, 10.5 g of fat, and 22.6 g of protein, according to the U.S. Department of Agriculture.
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Ramdial suggests choosing sardines canned in water, which may have fewer calories.
Contain Calcium and Vitamin DSardines are rich in calcium and vitamin D, mainly due to their bones, which you can and should eat. Calcium and vitamin D are essential for bone health and could potentially help prevent osteoporosis. A 3.75 oz can contains 351 milligrams of calcium and 4.4 micrograms of vitamin D.
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These are nutrients many people struggle to get enough of, Ramdial says. “Sardines are a great option to help fill this common nutrient gap,” he notes.
Low in MercurySardines are lower in mercury than other types of fish, including canned tuna. That’s because they’re lower on the food chain, meaning they don’t concentrate toxins like mercury the way bigger fish do, says Dana Hunnes, PhD, MPH, a senior clinical dietitian at UCLA Health in Los Angeles.
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