Is Sardines good for your health condition?
Sardines are small oily fish that are a rich source of omega-3 fats and calcium when eaten with the bones. They are also very high in purines.
Nutrition per 100 g
| Calories | 208 kcal |
|---|---|
| Protein | 24.6 g |
| Carbohydrate | 0 g |
| Sugars | 0 g |
| Fibre | 0 g |
| Fat | 11.4 g |
| Saturated fat | 1.5 g |
| Cholesterol | 142 mg |
| Sodium | 307 mg |
| Potassium | 397 mg |
| Purines | 210.7 to 399 mg per 100 g (varies between tested samples) |
Source: USDA FoodData Central (SR Legacy), entry "Fish, sardine, Atlantic, canned in oil, drained solids with bone". Purines: USDA and ODS-NIH Database for the Purine Content of Foods, Release 2 (2025).
Quick guide by condition
| Diabetes or prediabetes | Usually fine in normal portions |
|---|---|
| High blood pressure | Watch the portion |
| High cholesterol | Limit or keep portions small |
| High uric acid or gout | High purine: limit or avoid |
| Weight loss goal | Moderate calories |
This guide only uses the nutrient numbers above (rules explained on How it works). It is general information and does not know your medicines, test results or portion size.
Common questions
Can people with diabetes eat sardines?
Going by its sugar and carbohydrate numbers, the general guide is: usually fine in normal portions. Portion, cooking method and what you eat it with all change the effect on blood sugar, so check with your doctor or dietitian before changing your diet.
Is sardines OK for high uric acid or gout?
Purine level: 210.7 to 399 mg per 100 g (varies between tested samples). General guide: High purine: limit or avoid. Purine tables describe the food, not your body, so ask your doctor what is right for you.
Is sardines good for high blood pressure?
Sodium is 307 mg per 100 g. General guide: watch the portion. Salt added during cooking often matters more than the food itself.