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Food Profile
Sardines
Score: 1/10Anti-Inflammatory
Anti-InflammatoryInflammatory
Sardines are small, oily fish packed with omega-3 fatty acids, protein, and calcium. They are one of the most sustainable and least mercury-contaminated seafood options.
Benefits
- Very high in anti-inflammatory omega-3 fatty acids
- Low mercury content due to small size
- Excellent source of calcium (with bones)
- Rich in vitamin D and B12
- Sustainable and affordable protein source
Concerns
- Strong flavor not appealing to everyone
- Canned varieties can be high in sodium
- Contains purines — caution for gout sufferers
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Key Nutrients
Omega-3CalciumVitamin DVitamin B12SeleniumProtein
Serving Size
1 can (3.75 oz / 106g) drained
Tips
Choose sardines packed in olive oil or water. Add to salads, pasta, or eat on whole-grain toast. Look for wild-caught varieties for the best omega-3 content.
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