Sardines 101: Nutrition, Benefits, How To Use, Buy, Store | Sardines: A Complete Guide

What are Sardines

Sardines are small, oily fish that live in large schools in the ocean. They’re named after the Italian island of Sardinia, where they were once super common, but now you can find them all around the world. They usually get canned right after they’re caught, so when you buy them at the store, they’re often packed in olive oil, water, or tomato sauce. People either love them or hate them; they have a strong flavor and a soft, flaky texture. They’re packed with nutrients like omega-3 fatty acids, which are good for your heart and brain, and are also high in protein, calcium, and vitamin D. Some folks eat them straight out of the can on crackers, while others toss them in salads or pasta. You might think they’re a weird food to try at first, but they’re actually a big part of traditional diets in a lot of coastal cultures.

Other Names of Sardines

Sardines go by a bunch of different names around the world. Here’s a list of some of the names people might use:

• Pilchards – In parts of Europe, especially the UK, they often call sardines “pilchards.” It’s actually kind of the same fish but maybe just a bit bigger.
• Brisling – These are small sardines found mostly in the colder waters, like around Norway. Brisling sardines are usually what’s in those fancy cans.
• Herring – Sardines and herring are part of the same fish family, and sometimes people just use the term herring, even though they’re a bit different.
• Sprats – Sprats are another cousin of sardines, common in the Baltic region. They’re usually tiny, even smaller than most sardines, and sometimes canned in similar ways.
• Anchovies – Even though anchovies are technically a different fish, some people mix them up with sardines. They’re both small and oily, but anchovies have a stronger, saltier taste.
• Sardina – In Spanish-speaking countries, they use “sardina” for sardines. Simple as that!
• Iwashi – In Japan, they call certain types of sardines “iwashi,” which are often grilled or used in sushi.

These names can get a bit confusing, especially since some of them look and taste pretty similar. But no matter the name, they’re all small, nutritious fish that people have been eating for ages.

Nutritional Value of Sardines

Here’s the nutritional value of sardines per 100 grams (3.5 ounces) of raw, fresh fish:

Nutrient	Amount Per 100 grams
Calories	208
Protein	25.4 grams
Fat	11.5 grams
Saturated Fat	2.7 grams
Monounsaturated Fat	4.9 grams
Polyunsaturated Fat	2.4 grams
Omega-3 fatty acids	1.4 grams
Omega-6 fatty acids	0.97 grams
Cholesterol	142 milligrams
Sodium	93 milligrams
Potassium	397 milligrams
Calcium	382 milligrams
Iron	2.9 milligrams
Magnesium	39 milligrams
Phosphorus	490 milligrams
Zinc	1.3 milligrams
Vitamin A	426 IU
Vitamin E	2.8 milligrams
Vitamin K	0.1 micrograms
Vitamin B6	0.2 milligrams
Vitamin B12	8.9 micrograms
Folate	9 micrograms
Niacin (B3)	5.4 milligrams

Please note that these values can vary slightly depending on factors such as the specific species of sardines and their preparation method.

Benefits of Sardines

Sardines actually pack a lot of benefits for such a small fish. Here’s why they’re good for you:

• High in Omega-3s – Sardines are full of omega-3 fatty acids, which are super good for your heart. They help reduce inflammation, keep your blood vessels healthy, and can even improve your mood.
• Great Source of Protein – These little fish have a ton of protein, which helps build and repair muscles. Plus, protein keeps you full longer, so sardines are a good snack if you’re trying to stay satisfied between meals.
• Rich in Calcium – If you eat them with the bones (yep, it sounds weird, but they’re soft and edible), sardines are a great source of calcium. This is good for your bones and teeth, especially if you don’t eat a lot of dairy.
• Good for Brain Health – The omega-3s and other nutrients in sardines, like vitamin B12, are great for brain health. They’re thought to help keep your brain sharp and may even reduce the risk of memory problems as you get older.
• Vitamin D Boost – Sardines are loaded with vitamin D, which is kind of rare in foods. This vitamin is important for your immune system, and it also helps your body absorb calcium for stronger bones.
• Low in Mercury – Since sardines are small and don’t live super long, they don’t collect as much mercury or toxins as bigger fish like tuna. That makes them a safer choice if you’re worried about contaminants in seafood.
• Affordable – Compared to other types of seafood, sardines are usually pretty cheap. You get a lot of nutrition without spending a lot of money, which is nice if you’re on a budget.
• Eco-Friendly – Sardines are considered sustainable since they’re low on the food chain and reproduce quickly. So, eating sardines is often better for the environment compared to larger fish.

So, even though they’re tiny, sardines come packed with all kinds of good stuff for your body and mind.

Varieties of Sardines

There are actually a bunch of different types of sardines, each with its own taste and texture. Here’s a list of some common varieties:

• European Pilchard (Sardina pilchardus) – These are the classic sardines from the Mediterranean and Atlantic waters. They’re probably what comes to mind when people think “sardine.” They have a rich flavor and are often packed in olive oil.
• Pacific Sardine (Sardinops sagax) – Found along the U.S. west coast and in other parts of the Pacific, these sardines have a slightly milder taste. They’re pretty popular in California, especially fresh-grilled.
• Brisling Sardine (Sprattus sprattus) – These small sardines are usually found in colder northern waters, like Norway. They’re tiny, even for sardines, and have a delicate flavor. Brislings are often canned in fancy sauces or olive oil.
• Indian Oil Sardine (Sardinella longiceps) – Found in the Indian Ocean, these sardines have a high oil content, which gives them a stronger, richer taste. They’re popular in India and used in a lot of traditional dishes.
• Japanese Sardine (Sardinops melanostictus) – Known as iwashi in Japan, these sardines are common in Japanese cuisine. They’re usually a bit saltier and often grilled or used in sushi.
• South American Pilchard (Sardinops sagax) – These sardines are mostly found along the coast of South America. They have a light taste and are often canned in tomato sauce or brine.
• Round Sardinella (Sardinella aurita) – This type of sardine is common in the Mediterranean and parts of the Atlantic. It’s slightly bigger than other sardines and has a bit more of a “meaty” taste.

Each type of sardine has its own unique flavor, so if you’re not a fan of one kind, it might be worth trying another.

What Does Sardines Taste Like

Sardines have a bold, distinct taste that’s kind of hard to compare to anything else. They’re definitely “fishy,” but not in a bad way—it’s more of a rich, savory flavor that can be a bit salty, especially if they’re canned in oil or brine. The texture is soft and flaky, and if you eat them straight from the can, they’re kind of moist. Some people say they taste a little like tuna, but with a stronger, more intense flavor that lingers. If they’re fresh and grilled, they can be even milder and a bit smoky. Sardines aren’t everyone’s favorite at first, but for those who enjoy a seafood flavor that’s a little on the stronger side, they’re a treat.

How To Cook Sardines

There’s actually a lot you can do with sardines! Here are some ways to use them that might make them a bit more interesting:

• On Toast or Crackers – This one’s simple but good. Just put a sardine on a piece of toast or a cracker, maybe add a squeeze of lemon or a little hot sauce. The bread or cracker cuts down on the fishiness, making it easier to enjoy.
• In Pasta – Sardines go great with pasta! Just flake them up and toss them with spaghetti, some garlic, olive oil, and maybe a sprinkle of chili flakes. It’s an easy way to make a flavorful, protein-packed pasta dish.
• In Salads – Add sardines to a salad for a protein boost. They go well with greens, tomatoes, olives, and a tangy vinaigrette. They can add a nice savory kick without having to cook anything.
• Mashed with Avocado – If you’re into avocado toast, try mashing a sardine into the avocado before you spread it on bread. It might sound strange, but it adds a good salty, savory flavor.
• In Tacos – For a twist, add sardines to a taco. Mix with some salsa, avocado, and maybe a bit of shredded cabbage. The bold flavors go well together, and it’s a new way to enjoy tacos.
• Mixed into a Rice Bowl – Sardines work really well in rice bowls. Add some cooked rice, a sardine or two, and whatever veggies or seasonings you like. It’s a fast, filling meal.
• Blended into a Spread – You can blend sardines with cream cheese, yogurt, or even a bit of mayo to make a creamy spread. It’s great for dipping veggies or spreading on bagels.
• As Pizza Topping – If you’re feeling adventurous, try adding sardines to a pizza. They work well with tomato sauce, cheese, and maybe a few veggies. They’re salty, so you don’t need much!
• Grilled or Fried – If you’ve got fresh sardines, try grilling or frying them. They get crispy and smoky, and you can eat them whole (yes, bones and all). Just a bit of salt and lemon is all you need.

There are tons of ways to use sardines, so don’t just stick with eating them plain from the can.

How To Cook Sardines

If you’re looking to cook sardines but want to try different methods, here are four easy ways to prepare them. Each one brings out different flavors and textures, so you can find the method that works best for you:

1. Grilling Sardines

Grilling sardines is super easy and gives them a nice smoky flavor. First, make sure your grill is nice and hot. If you’re using fresh sardines, rinse them under cold water and pat them dry with paper towels. You can leave the heads and bones in—sardines are small enough that it’s not hard to eat them whole. Drizzle them with some olive oil, then sprinkle salt and pepper. You can also add a little lemon juice or herbs like thyme or rosemary for extra flavor. Grill them for about 2-3 minutes on each side, until the skin gets crispy. Grilled sardines are great on their own, or you can serve them with a fresh salad or some crusty bread.

2. Pan-Frying Sardines

If you want something quick and crispy, pan-frying is the way to go. Start by heating some olive oil in a skillet over medium-high heat. While the oil heats up, season your sardines with salt, pepper, and a light dusting of flour or cornmeal (this gives them a crispy coating). Once the oil is hot, carefully place the sardines in the pan. Fry them for 2-3 minutes on each side, until golden brown and crispy. You can add a little garlic or herbs to the pan for extra flavor. Pan-fried sardines are great served with a squeeze of lemon or tossed into a salad for a nice crunch.

3. Baking Sardines

Baking sardines is a simple and hands-off method that still brings out their natural flavors. Preheat your oven to 400°F (200°C). Place your sardines on a baking sheet lined with parchment paper. Drizzle them with olive oil and season with salt, pepper, and any herbs you like—garlic and parsley work really well. You can also stuff the sardines with lemon slices or a few sprigs of rosemary for extra flavor. Bake them for about 10-12 minutes, until the skin crisps up and the flesh is cooked through. Baked sardines are perfect with roasted vegetables or a side of rice.

4. Sardines in Tomato Sauce

If you’re looking for a rich, flavorful dish, cooking sardines in a tomato sauce is a great choice. Start by heating some olive oil in a pan and sautéing garlic and onions until softened. Add a can of crushed tomatoes (or fresh ones if you prefer) and let them simmer for a few minutes. Season with salt, pepper, and dried herbs like basil or oregano. Once the sauce is bubbling, add the sardines and gently simmer for another 10 minutes. The sardines will soak up the sauce and become tender. This method works really well if you serve the sardines over pasta or with some crusty bread to soak up all the sauce.

Each of these methods makes sardines taste amazing, so it’s all about picking the one that fits your mood or the ingredients you have at hand.

Substitute for Sardines

If you don’t have sardines or just aren’t a fan, there are some good substitutes that can bring a similar flavor or texture to your dishes. Here’s a list of options:

• Anchovies – Anchovies are small, salty, and full of flavor, like sardines. They’re a bit stronger and more intense, so use them sparingly, but they work great in pasta sauces, salads, and pizza.
• Mackerel – Mackerel has a similar oily texture and strong taste. You can find it canned or fresh, and it’s perfect for adding to pasta, rice bowls, or even spreading on toast.
• Herring – Herring is another oily fish that’s somewhat close to sardines in taste. It’s often pickled or smoked, which gives it a different texture, but you can still use it in salads, sandwiches, or on crackers.
• Smoked Salmon – If you’re looking for something a bit milder, smoked salmon is a good choice. It’s softer and less intense than sardines but still has that rich, savory flavor. It works well on bagels, in salads, or mixed into spreads.
• Tuna – Canned tuna is an easy-to-find substitute. It’s milder and less oily, but it can work in many of the same dishes, like sandwiches, salads, and pasta. It’s also a good source of protein, just not as flavorful as sardines.
• Trout – Smoked trout has a rich, slightly smoky taste that can be a nice stand-in for sardines. You can use it in pasta, on toast, or in spreads. It’s less fishy than sardines but still has a bold taste.
• Kippers – Kippers are smoked herring, so they’re close to sardines in terms of flavor. They’re a bit stronger and saltier, though, and are often eaten with breakfast foods in some places.
• Whitebait – These are tiny fish (usually sprats or young herring) that can be fried whole. They’re great if you’re looking for a crunchy, mild fish option, especially in salads or rice bowls.

Each of these can give you that savory, umami flavor sardines bring, even if they’re a little different in texture or taste.

Where to Buy Sardines

If you’re looking to buy sardines, there are a few good places to check out. Here’s a list of where you can usually find them:

• Grocery Stores – Most grocery stores carry sardines in the canned fish section, usually near the tuna. You’ll find different options, like ones packed in olive oil, water, or tomato sauce. Some stores even have fresh sardines if you’re lucky.
• Health Food Stores – Places like Whole Foods and other health food stores often carry a variety of sardines, sometimes from smaller, sustainable brands. They might be a little pricier, but they usually have some high-quality options.
• Online Retailers – If you can’t find what you’re looking for locally, Amazon and other online retailers have tons of options. You can buy in bulk or try different brands, and they’ll get delivered right to your door.
• Fish Markets – Local fish markets or seafood shops sometimes have fresh sardines, especially if you live near the coast. Fresh sardines have a different taste and texture from canned, so it’s worth trying if you find them.
• International Markets – Sardines are popular in Mediterranean and Asian cuisines, so international markets or specialty food stores might have unique varieties or brands you don’t see elsewhere. They’re often imported, so you might get a more authentic taste.
• Big-Box Stores – Stores like Costco or Walmart usually have sardines in their canned goods aisle, often in larger quantities or multipacks. They’re often more affordable in bulk if you’re a fan.
• Farmers Markets – In some areas, especially near the coast, farmers markets may have fresh sardines when they’re in season. It’s a good option if you want to support local fishers and get the freshest fish possible.

These are all great places to check out, depending on what kind of sardines you’re after.

How To Store Sardines

Here’s a bit more detail on how to store sardines, depending on whether they’re canned, fresh, or cooked:

• Storing Unopened Canned Sardines – Keep cans in a cool, dry place, like your pantry or a cabinet away from heat sources, since temperature fluctuations can affect the quality. Canned sardines are vacuum-sealed, so they can last up to 3-5 years unopened. However, it’s always good to check the expiration date, as flavors may slowly change over time.
• Storing Opened Canned Sardines – After opening, transfer any leftovers out of the can to prevent a metallic taste from developing. Place the sardines in an airtight container or cover them with plastic wrap if they’re in a bowl. Add a small amount of olive oil to cover the top layer if they aren’t already packed in oil, as this acts as a natural preservative. Store them in the fridge at 40°F or below. Opened sardines will keep for 2-3 days before their taste and texture start to change. Don’t store them in their original tin in the fridge, as this can lead to rust or spoilage.
• Storing Fresh Sardines – Fresh sardines are very perishable and should ideally be used within a day of purchase. For short-term storage, rinse the sardines lightly under cold water, pat them dry, and wrap them in wax paper or a damp paper towel to keep them moist. Place them in a shallow container and cover them with a layer of crushed ice, if possible. Keep this container in the coldest part of your fridge, usually the bottom shelf at the back. Replace the ice every day if you plan to store them for more than a day, but try to use them within 1-2 days for the best quality.
• Freezing Fresh Sardines – If you need to freeze fresh sardines, start by cleaning them (removing the heads and guts) if they haven’t been cleaned already. Rinse them under cold water, pat them dry thoroughly, and place them on a baking sheet lined with parchment paper. Freeze them individually for a couple of hours until they’re firm, then transfer them to a heavy-duty freezer bag or an airtight container to prevent freezer burn. Label and date the package. Frozen sardines keep well for up to 3 months, but it’s best to use them within that timeframe to maintain their texture and flavor. Thaw frozen sardines overnight in the fridge when you’re ready to cook them.
• Storing Leftover Cooked Sardines – Cooked sardines, like grilled or fried, can be stored in an airtight container in the fridge. They’ll stay fresh for about 2 days. To reheat, do it gently on low heat in a pan, or enjoy them cold by mixing into a salad or pasta. Be aware that reheating may intensify the fishy smell, so you might want to do this in a well-ventilated area.
• Storing Sardine-Based Spreads or Salads – If you make a sardine spread or salad with ingredients like mayonnaise, yogurt, or spices, store it in an airtight container in the fridge. These usually last 2-3 days. Keep them covered tightly to prevent them from absorbing other odors in the fridge.

Each method helps keep sardines fresh and flavorful, so whether they’re canned, fresh, or cooked, you’re getting the best taste possible. Just be mindful of how long they’ve been stored—sardines are best enjoyed as fresh as you can get them.

Frequently Asked Questions (FAQs)