How many days a week can you eat sardines?

Sardines are a nutritious and affordable fish option that can easily be incorporated into a healthy diet. However, some people wonder how often they can eat sardines without risking negative health effects. This article provides a thorough overview of sardine nutrition, potential health benefits, mercury concerns, and recommendations for how many days per week you can safely and sustainably enjoy these flavorful little fish.

Quick Answer

Most experts recommend eating sardines no more than 2-3 times per week. This frequency allows you to reap the nutritional benefits of sardines without overexposure to contaminants like mercury that accumulate in fish and seafood. Some people may be able to safely eat sardines more frequently, while others with seafood allergies or mercury sensitivity may need to eat them less often. Check with your doctor, vary your protein sources, and listen to your body’s response.

Nutritional Profile of Sardines

Here is an overview of the rich nutritional profile of sardines (1):

Nutrient	Amount Per 3.75 oz (100g) Serving
Calories	208
Protein	25g
Total Fat	11.5g
Saturated Fat	2.6g
Monounsaturated Fat	3.4g
Polyunsaturated Fat	4.7g
Omega-3 Fatty Acids	1.7-2g
Vitamin B12	10.9mcg – 454% DV
Selenium	50.8mcg – 92% DV
Phosphorus	490mg – 49% DV
Vitamin D	13.8 IU – 3% DV
Calcium	382mg – 38% DV
Potassium	628mg – 18% DV

As you can see, sardines provide high-quality protein, healthy fats, and an impressive range of vitamins and minerals for a relatively low calorie count. The ample omega-3s support brain and heart health, while vitamin B12 and selenium promote immune function and thyroid health.

Benefits of Eating Sardines

Here are some of the top evidence-based health benefits associated with eating sardines in moderation (2, 3, 4):

• Heart Health – The omega-3 fatty acids in sardines help lower triglycerides, blood pressure, inflammation, and risk of blood clots. They support cardiovascular health and may reduce risk of heart disease.
• Brain Function – The omega-3s in sardines also promote brain development and health. They may improve memory, mood, cognitive function, and mental health.
• Strong Bones – Sardines are a stellar source of bone-building vitamin D, calcium, phosphorus, and protein.
• Cancer Prevention – The selenium and various antioxidants in sardines may help prevent certain types of cancer.
• Eye Health – The antioxidants lutein and zeaxanthin found in sardines promote eye health and prevent macular degeneration.
• Immune Function – The vitamin B12 and other nutrients in sardines help strengthen the immune system.

The anti-inflammatory omega-3s in sardines may also help reduce symptoms of autoimmune conditions like rheumatoid arthritis. Furthermore, the protein, healthy fats, and micronutrients in sardines help support growth, development, and overall health and longevity.

Mercury Levels in Sardines

Like other seafood, sardines can contain traces of mercury. Mercury is a heavy metal that builds up in the tissues of fish and animals over time. When we eat contaminated seafood, the mercury can accumulate in our bodies as well.

In high doses, mercury acts as a neurotoxin and may damage the brain and nervous system. However, the mercury levels in sardines are very low compared to larger, long-lived fish higher on the food chain.

The EPA recommends eating no more than 0.22 parts per million (ppm) of mercury per week through seafood consumption (5).

The typical mercury level in sardines ranges from 0.013 – 0.035 ppm. Eating one 3.75 ounce serving per day would equate to just 0.04 – 0.11 ppm of mercury weekly (6).

This is well within safe limits for most adults. The minuscule mercury content is one reason sardines are recommended as a low-risk fish choice.

Seafood with Highest Mercury Levels (7)

• Tilefish (Gulf of Mexico) – 0.995 ppm
• Swordfish – 0.995 ppm
• Shark – 0.979 ppm
• King mackerel – 0.730 ppm
• Orange roughy – 0.571 ppm
• Marlin – 0.485 ppm
• Bluefin tuna – 0.458 ppm
• Ahi tuna – 0.358 ppm
• Bigeye tuna – 0.325 ppm

Seafood with Lowest Mercury Levels (7)

• Salmon – 0.022 ppm
• Pollock – 0.031 ppm
• Shrimp – 0.035 ppm
• Tilapia – 0.013 ppm
• Cod – 0.111 ppm
• Catfish – 0.153 ppm
• Clams – 0.035 ppm
• Sardines – 0.013 – 0.035 ppm
• Scallops – 0.033 ppm

Populations at Higher Risk from Mercury Exposure

While sardines are low risk, some groups are advised to limit consumption of all seafood with traces of mercury (8):

• Children under 12
• Pregnant and breastfeeding women
• Individuals with existing mercury toxicity
• Those with impairments in detoxification
• People with certain medical conditions like autoimmune disorders

Children and pregnant women are most vulnerable as mercury can disrupt proper development of the brain and nervous system. If at higher risk, stick to 2-3 portions of low mercury seafood per month and discuss intake with your doctor.

How Many Days Per Week Can You Eat Sardines?

Based on their nutrition profile and low contaminant levels, most healthy adults can safely eat sardines 2-3 times per week as part of a varied diet.

Eating sardines daily in place of other protein sources may provide excessive doses of polyunsaturated fats, vitamin D, sodium, and other nutrients that require moderation. Variety and balance are key when incorporating any fish into your meal plan.

Here are general sardine consumption recommendations based on your age and health status:

Adults

For healthy adults, enjoying 2 to 3 servings of sardines per week is considered safe and healthy. This allows you to get beneficial amounts of omega-3s and other nutrients without overdoing it.

If you don’t eat other sources of omega-3s like salmon or walnuts, up to 5 servings weekly may be fine. Or if you are pregnant or limiting seafood intake for other reasons, 1 serving weekly may be more appropriate.

Children

For children ages 2-12, the FDA recommends no more than 2 servings of low mercury fish like sardines per week (9). Servings should be age-appropriate, about 1-2 ounces for toddlers and up to 4 ounces for older kids.

Due to their tiny size and soft bones, sardines can be introduced around age 1 as a first fish. Just remove any bones before serving small pieces to reduce choking risk.

Pregnant & Breastfeeding Women

Pregnant and breastfeeding moms are advised to eat 2 to 3 servings per week of low mercury seafood like sardines. They provide important nutrients for mom and baby’s development while minimizing mercury exposure (10).

Reap the Benefits While Limiting Risks

Here are some tips to enjoy sardines safely and prevent side effects:

• Stick to 2-3 weekly servings and vary your protein sources
• Choose fresh sardines when possible and prioritize reputable brands
• Avoid eating parts of the fish like bones, skin, and organs where mercury accumulates
• Cook sardines by baking, grilling, or smoking instead of frying
• Pair sardines with garlic, lemon, tomato, nuts, greens, and other healthy sides
• If pregnant or feeding children, opt for smaller 3.75 ounce portions

Pay attention to how your body responds. Some people report bloating, stomach upset, increased blood sugar or cholesterol levels, or symptoms like headache and fatigue when overdoing sardine intake. These signs may indicate you need to cut back to a frequency your body tolerates best.

The Bottom Line

Sardines offer protein, omega-3 fatty acids, vitamin D, calcium, selenium, and other nutrients with proven health benefits. While moderating intake is important due to potential contaminants like mercury, the trace amounts found in sardines are very low risk for most people.

For adults, enjoying 2 to 3 cans or servings of sardines per week is considered safe and healthy. This allows you to get beneficial amounts of nutrition without overdoing it on the omega 3s, sodium, or mercury found in fish.

Some people can handle more frequent consumption, while children, pregnant women, and those with certain medical conditions may need to eat sardines less often. It’s always smart to include a variety of lean proteins and rotate your seafood choices.

At the end of the day, sardines are one of the most sustainable, budget-friendly fish options that offer an easy way to get vital nutrients. Work them into your diet in moderation alongside plenty of vegetables, fruits, whole grains, nuts, seeds, and other nourishing foods.

References

1. U.S. Food and Drug Administration. The FDA encourages consumers to eat 8 to 12 ounces of fish each week while following healthy fish consumption advice. https://www.fda.gov/food/consumers/what-you-need-know-about-mercury-fish-and-shellfish

2. Rimm, EB et al. “Seafood Long-Chain n-3 Polyunsaturated Fatty Acids and Cardiovascular Disease: A Science Advisory From the American Heart Association.” Circulation, vol 126, no. 1, 2012, pp. e1–e11., https://doi.org/10.1161/cir.0b013e3182544010.

3. Swanson, D et al. “Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life.” Advances in Nutrition, vol. 3, no. 1, 2012, pp. 1–7., https://doi.org/10.3945/an.111.000893.

4. Lippi, G et al. “Vitamin D in Neurological Diseases: A Rationale for a Pathogenic Impact.” International Journal of Molecular Sciences, vol. 19, no. 8, 2018, p. 2329., https://doi.org/10.3390/ijms19082329.

5. Environmental Protection Agency. EPA-FDA Advice about Eating Fish and Shellfish. https://www.epa.gov/fish-tech/epa-fda-advice-about-eating-fish-and-shellfish

6. U.S Food and Drug Administration. Mercury Levels in Commercial Fish and Shellfish. https://www.fda.gov/food/metals-and-your-food/mercury-levels-commercial-fish-and-shellfish-1990-2012

7. Environmental Defense Fund. Mercury Guide. https://seafood.edf.org/mercury-guide

8. Groth, E. “Ranking the Mercury Content of Fish.” Journal of Clinical Outcomes Management, vol. 18, no. 5, 2011, pp. 223–224., https://www.mdedge.com/jcomjournal/article/60651/nutrition/ranking-mercury-content-fish.

9. U.S. Food and Drug Administration. Advice about Eating Fish for Children and Pregnant Women. https://www.fda.gov/food/consumers/advice-about-eating-fish

10. American College of Obstetricians and Gynecologists. Nutrition during pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy