Sardines have recently gained popularity on social media, particularly TikTok, where users are promoting the concept of "sardinemaxxing." This trend encourages people to consume sardines for their health benefits, positioning them alongside other nutrient-focused practices like fibermaxxing and proteinmaxxing.
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Registered dietitian Sheri Gaw notes that sardines are a nutritious, convenient, and affordable protein source. Often sold canned in oil, brine, water, or sauce, these small fish are packed with a variety of nutrients.
Sardines are particularly rich in omega-3 fatty acids. The American Heart Association suggests eating two 3-ounce servings of fish weekly, focusing on varieties high in omega-3s, such as sardines, which offer about 2 grams of omega-3s per can. These fatty acids support heart health, may alleviate rheumatoid arthritis and migraine symptoms, and could lower the risk of Alzheimer's disease and dementia.
From a nutritional standpoint, sardines can be low in calories and high in protein. A 3.75-ounce tin of sardines in oil contains approximately 191 calories, 10.5 grams of fat, and 22.6 grams of protein, according to the U.S. Department of Agriculture. Dietitian Joel Ramdial recommends choosing sardines packed in water for a potentially lower calorie option.
Sardines are also a significant source of calcium and vitamin D, largely because their edible bones contribute to their nutrient profile. A typical 3.75-ounce can contains about 351 milligrams of calcium and 4.4 micrograms of vitamin D, essential nutrients that can help improve bone health and potentially reduce the risk of osteoporosis.
Additionally, sardines are lower in mercury compared to other fish, such as canned tuna, due to their position lower in the food chain. Dana Hunnes, a clinical dietitian at UCLA Health, emphasizes that sardines do not accumulate toxins like mercury as larger fish do.