From the Guidelines
Sardines are the single most nutritionally dense food, excluding liver, salmon, eggs, sweet potato, kale, and spirulina, due to their high content of protein, omega-3 fatty acids, vitamin D, and various minerals. These small, oily fish provide a significant amount of nutrients in a small package, making them an excellent addition to a healthy diet. A 3.5-ounce serving of sardines offers about 25 grams of high-quality protein, 1.5 grams of omega-3 fatty acids, and is one of the few natural food sources of vitamin D 1. Sardines are also exceptionally rich in vitamin B12, providing over 300% of the daily needs in one serving, as well as substantial amounts of calcium, phosphorus, selenium, and iron.
The nutritional benefits of sardines are further emphasized by their low position on the food chain, resulting in lower accumulation of environmental toxins like mercury compared to larger fish 1. For practical consumption, canned sardines are a convenient, affordable, and long-lasting option that can be eaten straight from the can, added to salads, or spread on whole grain toast. It is recommended to choose sardines packed in water or olive oil rather than vegetable oils for the best nutritional profile.
Some key points to consider when incorporating sardines into your diet include:
- High nutrient density in a small serving size
- Low risk of environmental toxin accumulation
- Convenient and affordable packaging options
- Versatility in preparation and consumption
- Alignment with recommended dietary patterns for cardiometabolic health, as outlined in studies such as those published in Circulation 1.
From the Research
Nutritionally Dense Foods
- The question of the single most nutritionally dense food, excluding liver, salmon, eggs, sweet potato, kale, and spirulina, can be informed by various studies on nutrient-dense foods 2.
- Sardines have been identified as a nutrient-dense food, rich in omega-3 fatty acids, vitamin D, and taurine, among other essential nutrients 3, 4.
Sardine Nutritional Profile
- Sardines are an excellent source of bioactive lipids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) 4.
- The fatty acid profile of sardines includes saturated, monounsaturated, and polyunsaturated fatty acids, with a high concentration of omega-3 fatty acids 4.
- Sardines are also a good source of essential amino acids, including histidine, arginine, and threonine 4.
Comparison with Other Foods
- While spirulina is known for its high nutritional value, including protein, vitamins, and minerals, its potential therapeutic health benefits and toxicological consequences must be considered 5.
- In comparison, sardines have been shown to have a positive effect on preventing type 2 diabetes and cardiovascular events, with a lower risk of toxicological consequences 3.
- The nutritional density of sardines, combined with their potential health benefits, makes them a strong candidate for the single most nutritionally dense food, excluding the specified foods 3, 4.