The 6 Healthiest Sardines Brands in 2025 + Fascinating Benefits (Updated with New Research)
📋 Table of Contents
🆕 New Research Findings on Sardines (2024–2025)
If you needed more reasons to eat sardines regularly, science is delivering them rapidly. Here is a roundup of the most compelling new findings that have emerged since our last update.
Landmark Study: Sardines Beat Fish Oil Supplements
A highly cited 2023 review published in Frontiers in Nutrition (Santos, May & Bueno) concluded that eating whole sardines delivers broader cardiovascular benefits than isolated omega-3 supplements. Sardines provide not just EPA and DHA, but also a whole food "matrix" of nutrients — including taurine, arginine, calcium, magnesium, zinc, iron, and selenium — that work synergistically. The researchers specifically noted that sardines "modulate mild inflammation and exacerbated oxidative stress" seen in cardiovascular disease. Read the study →
2024 UK Biobank: Omega-3 Dramatically Cuts Death Risk
One of the largest studies of its kind — analyzing 117,702 participants over 12.7 years — found that people with the highest DHA blood levels had a 17% lower risk of all-cause mortality and a 21% lower risk of dying from cardiovascular disease. Sardines are one of the most concentrated food sources of DHA available, making regular consumption a scientifically grounded strategy for longevity.
Gut Microbiome & Sardines: The iFISH Study
A study published in the Proceedings of the Nutrition Society (iFISH study) found that consumption of oily fish like sardines may beneficially modulate the gut microbiota, particularly in states where Bacteroidetes is elevated. This points to yet another pathway through which sardines support gut health — beyond just the well-established anti-inflammatory omega-3 effects. Combined with the omega-3 fatty acids that reduce intestinal inflammation, sardines are increasingly recognized as a gut-supportive food.
Blue Zones Research Reconfirmed in 2025
Sardinia, Italy is one of the world's original "Blue Zones" — regions where people routinely live past 100 in good health. A December 2025 paper in The Gerontologist, co-authored by the original Sardinian Blue Zone discoverer Dr. Giovanni Mario Pes, independently validated the extraordinary longevity data from these regions. While sardines aren't the only factor, their traditional consumption — especially by Sardinian shepherds — has long been part of this longevity story. The fish are literally named after this island. Learn more →
Type 2 Diabetes Prevention
A 2021 randomized controlled trial found that eating two servings of sardines per week for 12 months significantly reduced type 2 diabetes risk in elderly pre-diabetic adults, with notable improvements in cholesterol, blood pressure, and insulin sensitivity. These findings were further supported by a 2025 large observational study using NHANES 2005–2018 data (26,416 participants) that linked higher omega-3 intake with a lower systemic inflammatory response index.
Types of Sardines
You will find many names of sardines out there, but they refer to similar types of small fish in the Sardina family. Common names include:
- Sardina / Clupea pilchardus — the classic European sardine
- Pilchards — larger, older sardines common in Atlantic waters
- Brisling sardines — smaller, younger sardines; slightly softer in texture
- Round sardines
- White sardines
- Herring — closely related small oily fish
🐟 Key Nutrients in Canned Sardines (per ~3.75 oz can)
Sources: USDA FoodData Central; Frontiers in Nutrition 2023
Flavorings in Sardines
Sardines vary by taste preference and also by flavorings added. The ingredients can greatly affect health benefits:
- Extra Virgin Olive Oil — best choice; adds heart-healthy polyphenols
- Tomato/Marinara sauce — healthy, but usually saltier; look for low-sodium options
- Mustard — moderate sodium; adds a pleasant tang
- Spicy/chili varieties — spices can enhance flavor and add anti-inflammatory benefits
- Water-packed — lowest sodium; preserves omega-3s well (omega-3s don't leach into water the way they may into non-fish oils)
- Avoid: Soybean oil or other seed oils — these are pro-inflammatory and counteract sardines' benefits
Best Healthy Sardine Brands Ranked
| Rank | Brand | Pros | Cons |
|---|---|---|---|
| 1 | Matiz Sardines | Spanish gourmet, wild-caught, certified B Corporation, firm texture, variety pack | Slightly more expensive; 340 mg sodium per serving |
| 2 | King Oscar | 3,000 mg omega-3 per can; organic EVOO; wild-caught from Portugal; BPA-free; firm meaty texture | More expensive; brisling variety is softer in texture |
| 3 | Santo Amaro | Iberian-style from Portugal; 100% natural; low-acidity tomato sauce; meaty texture; GMO-free; BPA-free; 190 mg sodium | Contains sunflower oil instead of EVOO; some find it too salty |
| 4 | Vital Choice | 1,700 mg omega-3/serving; no salt added; kosher; Friend of the Sea certified; organic EVOO option; firm texture | Most expensive of the group |
| 5 | Season Brand | No salt added; kosher; BPA-free; GMO-free; Friend of the Sea certified; 1,700 mg omega-3/serving; good for low-sodium diets | Less flavor when packed in water; tomato sauce version is very salty |
| 6 | Connetable | 2,400 mg omega-3/serving; only 41 mg sodium; wild-caught & 3rd-party certified; BPA-free; kosher; budget-friendly | Less flavorful without sodium; from Morocco |
More Information About Healthy Sardine Brands
1. Matiz Sardines in Olive Oil, Value Pack ⭐ Editor's Pick
Matiz sardines are my personal favorite for taste — they have a firm, wild salmon-like texture that many people are surprised to find in a canned sardine. As a certified B Corporation, Matiz holds itself to the highest environmental and social standards, which aligns perfectly with choosing sustainable seafood.
- Spanish gourmet; wild-caught natural fish
- Certified B Corporation (highest environmental standards)
- Gluten-free and GMO-free
- Variety pack including spicy wild sardines
- Free of artificial ingredients
- 340 mg sodium per serving (moderate)
Tip: The Matiz spicy sardine variety adds a mild kick that balances out the natural fish flavor beautifully — great for sardine newcomers.
Find Matiz Sardines on Amazon →2. King Oscar Wild Caught Sardines in Extra Virgin Olive Oil 🫀 Highest Omega-3
For pure omega-3 potency, King Oscar is unmatched in this category. With up to 3,000 mg of omega-3 per can (including 1,000 mg each of EPA and DHA per serving), this brand is what researchers point to when they say sardines can replace fish oil supplements. The organic extra virgin olive oil adds a dose of polyphenols for additional antioxidant protection.
- Richest in omega-3 fats: up to 3,000 mg per can (1,000 mg EPA + 1,000 mg DHA per serving)
- Organic extra-virgin olive oil
- Wild-caught from Portugal; BPA-free
- Brisling sardines (small, high-quality fish)
- 330 mg sodium per can
New research context: Given the 2024 UK Biobank findings linking high DHA levels to 21% lower cardiovascular mortality, King Oscar's 1,000 mg DHA per serving makes it a standout.
Find King Oscar on Amazon →3. SANTO AMARO European Wild Sardines in Tomato Sauce
Santo Amaro's Iberian-style sardines are a delicious gateway for sardine skeptics. The natural low-acidity tomato sauce gives them a mellow, rich flavor, and their meaty texture holds up beautifully. At just 190 mg of sodium per serving, they're one of the lower-sodium options in a sauce variety.
- Iberian style from Portugal; 100% Natural
- Canned in natural low-acidity tomato sauce
- GMO-free and BPA-free
- Meaty, firm texture — not mushy
- 190 mg sodium (lower than most sauce varieties)
Note: Contains sunflower oil rather than extra virgin olive oil, which is a minor drawback from an anti-inflammatory standpoint.
Find Santo Amaro on Amazon →4. Vital Choice Wild Sardines 🏆 Premium Quality
Vital Choice is the gold standard for those who prioritize premium sourcing and certification above all else. Their no-salt-added option is ideal for those on sodium-restricted diets, and Friend of the Sea certification ensures rigorous sustainability standards — important given that recent research confirms wild-caught sardines are among the most sustainable seafood choices.
- 1,700 mg omega-3 per serving
- No salt added; kosher certified
- Friend of the Sea certified
- Organic extra-virgin olive oil
- Wild-caught from Portugal; firm texture
5. Season Brand Sardines in Water
Season Brand is the best choice if you want low-calorie, low-sodium sardines. The water-packing preserves omega-3s well (they don't leach into water the way they may into non-fish oils). Choose the smoked variety for significantly better flavor if you're new to water-packed sardines.
- Best water-packed sardine for nutrition
- No salt added option available
- Kosher; BPA-free; GMO-free
- Friend of the Sea Certified
- 1,700 mg omega-3 per serving
- Both people- and pet-friendly
Avoid the tomato sauce variety — at 560 mg sodium per serving, it's one of the saltier options in this category.
Find Season Brand on Amazon →6. Connetable Sardines 💰 Best Value
Connetable offers an impressive nutritional profile at a bargain price point. With only 41 mg of sodium and 2,400 mg of omega-3 per serving, this is an excellent option for those watching sodium intake or budget. The brand is wild-caught from Morocco with rigorous third-party sustainability certification.
- 2,400 mg omega-3 per serving
- Only 41 mg sodium — lowest of any brand reviewed
- Wild-caught from Morocco; 3rd party certified
- BPA-free and Kosher certified
- High in vitamin D
- Lowest cost per can of the healthy brands
Brands to Avoid
🚫 Brands We Don't Recommend
Chicken of the Sea sardines in water — Not recommended due to mushy texture. If cost is the only concern, these are the cheapest option, but the eating experience is poor and may put you off sardines entirely.
Brunswick sardine fillets — The bones are removed, which means you lose the calcium, collagen, and minerals that make sardines superior to many other protein sources. Good safety rating, but nutritionally diminished.
Any brand in soybean oil or cottonseed oil — Industrial seed oils to avoid include soybean oil. Adding pro-inflammatory fats defeats the purpose of eating anti-inflammatory sardines.
Are Canned Sardines Healthy?
Most people know about the heart health benefits of fish, but sardines deliver far more than just omega-3s. Here is an updated look at the evidence-backed benefits, including new 2024–2025 findings.
Exceptionally Nutritious
Rich in vitamin B12, niacin, vitamin D, calcium, magnesium, iron, selenium, and phosphorus — all in one small can.
Heart-Protective
The 2024 UK Biobank study (117,702 people) found the highest DHA levels correlated with 21% lower cardiovascular mortality. Sardines reduce triglycerides, blood pressure, and arterial inflammation.
Brain Food
Omega-3 DHA is a structural component of brain tissue. Sardines also contain phospholipids linked to improved focus and memory. B12 supports healthy neurotransmitter function.
Bone Builder
100 g of sardines provides up to 38% of daily calcium RDA plus vitamin D — a combination few foods can match. The edible soft bones are a remarkable calcium source. A 2023 study found regular healthy fat intake improved bone mineral density.
Safe in Pregnancy
FDA lists sardines as a "Best Choice" seafood — very low in mercury. DHA and EPA support fetal brain development, and research links fish consumption in pregnancy to reduced preterm birth risk.
Gut Health
The iFISH study found oily fish like sardines may positively modulate gut microbiota composition. Omega-3s also reduce intestinal inflammation, supporting the gut lining and overall microbiome diversity.
Type 2 Diabetes Prevention
A clinical trial found 2 sardine servings/week for 12 months significantly reduced diabetes risk in pre-diabetic older adults, with improvements in cholesterol, blood pressure, and insulin sensitivity.
Immune & Anti-Aging
Sardines are rich in type 1 collagen, zinc, and omega-3 fats that reduce inflammation and support healthy skin. They may reduce risk of autoimmune conditions like rheumatoid arthritis.
Highly Sustainable
Wild-caught sardines are among the most sustainable fish choices. Look for Marine Stewardship Council (MSC), Friend of the Sea, or Certified B Corporation logos for verified sustainability.
Sardines vs. Fish Oil Supplements: What the Research Says
This is one of the most asked questions in nutrition right now — and the research is increasingly clear. While fish oil supplements have been popular for decades, whole sardines appear to offer advantages that isolated supplements simply can't match.
🐟 Whole Sardines
- Full nutrient matrix (taurine, arginine, calcium, selenium, zinc)
- No capsule compliance issues
- No fishy aftertaste or eructation
- Cost-effective protein + omega-3 source
- Collagen and phospholipids included
- Gut microbiome benefits
- Iodine for thyroid health
💊 Fish Oil Supplements
- Isolated EPA/DHA only
- High doses (≥3g/day) required for therapeutic effect
- Common side effects: fishy burps, nausea
- Can contribute to polypharmacy
- Oxidation risk if not stored properly
- No protein, calcium, or B-vitamins
- Mixed clinical trial results
The landmark Frontiers in Nutrition 2023 review concluded: sardines are a cost-effective source of omega-3 that "could reduce the need for n-3 PUFA supplementation" while simultaneously providing cardioprotective nutrients not found in capsule form. Research specifically calls out taurine and arginine as key amino acids in sardines that maintain stable blood pressure and support vascular antioxidant systems.
That said, if you cannot eat sardines regularly due to allergy or taste preference, a high-quality fish oil supplement remains a valid option. See our related guide on how to find the best omega-3 supplements.
Buying Tips: What to Look For (and Avoid)
✅ Look for These Quality Indicators
- Wild-caught label
- Extra virgin olive oil (not soybean oil, cottonseed oil, or "vegetable oil")
- Marine Stewardship Council (MSC) certification
- Friend of the Sea certification
- Certified B Corporation logo
- BPA-free can lining
- GMO-free
- Gluten-free (if sensitive)
- Bones included (for calcium and collagen)
🚫 Avoid These
- Soybean oil, cottonseed oil, or generic "vegetable oil" — inflammatory omega-6 fats counteract sardines' benefits
- Boneless/skinless fillets — you lose calcium, collagen, and many trace minerals
- Brands with artificial flavors or preservatives
- Very high sodium varieties if you're watching blood pressure (some exceed 500 mg per serving)
- Mushy texture brands — often a sign of lower-quality fish or poor processing
What About Organic Sardines?
Since sardines live in the wild sea, organic certification for the fish itself is not possible. However, you can look for sardines packed in organic extra virgin olive oil — as Vital Choice and King Oscar offer — which ensures the oil additive meets organic standards.
Frequently Asked Questions About Sardines
Matiz Sardines in Olive Oil ranks as our top pick for taste and quality — wild-caught, certified B Corporation, gluten-free, and GMO-free. For omega-3 potency, King Oscar wild-caught sardines in extra virgin olive oil delivers up to 3,000 mg of omega-3 per can, making it the best choice for maximizing cardiovascular benefits.
Yes — canned sardines retain most of the omega-3 fatty acids, protein, calcium, vitamin D, B12, and other nutrients found in fresh sardines. In fact, canned sardines with bones provide significantly more calcium than boneless fresh sardines. The canning process does not meaningfully degrade omega-3 content.
Eating sardines daily is generally considered safe because they are very low in mercury — the FDA lists them as a "Best Choice" seafood. Most registered dietitians recommend 2–4 servings of fatty fish per week as a practical, sustainable target. A 2021 clinical trial specifically used 2 servings per week and demonstrated significant health improvements.
Emerging research strongly suggests yes. A 2023 review in Frontiers in Nutrition concluded that whole sardines deliver broader cardiovascular benefits than isolated omega-3 supplements because they deliver a naturally balanced "matrix" of nutrients — including taurine, arginine, calcium, magnesium, and selenium — that work together in ways isolated capsules cannot replicate.
Extra virgin olive oil is the best choice for canned sardines because it adds antioxidant polyphenols on top of the sardine's own nutrients. Avoid sardines packed in soybean oil or other industrial seed oils, as these are pro-inflammatory and counteract the anti-inflammatory omega-3 benefits of eating sardines.
Sardines are one of the safest fish for pregnancy because they are extremely low in mercury. The EPA and DHA omega-3 fats in sardines support fetal brain and nervous system development. Research also shows that eating fish rich in omega-3s during pregnancy may reduce the risk of preterm birth. Choose sardines packed in extra virgin olive oil or water for the cleanest option.
Most nutrition research supports eating fatty fish like sardines at least 2 times per week. A 2024 UK Biobank study of over 117,000 participants found that those with the highest DHA levels had a 17% lower risk of all-cause mortality and a 21% lower risk of cardiovascular death over nearly 13 years. Two to four servings per week is a practical target for meaningful health benefits.
Yes. Research from the iFISH study found that consuming oily fish like sardines may help modulate gut microbiota composition, particularly by influencing Bacteroidetes levels elevated in certain disease states. The omega-3 fatty acids in sardines also reduce intestinal inflammation, supporting a healthier gut environment overall.
Disclosure: This post contains affiliate links. As an Amazon Associate, The Healthy RD earns from qualifying purchases at no extra cost to you. All product recommendations are based on independent research and personal testing.
References
The health claims in this article are supported by peer-reviewed research. Key studies are listed below.
- Santos HO, May TL, Bueno AA. Eating more sardines instead of fish oil supplementation: Beyond omega-3 polyunsaturated fatty acids, a matrix of nutrients with cardiovascular benefits. Frontiers in Nutrition. 2023;10:1107475. doi:10.3389/fnut.2023.1107475 →
- Pais-Costa AJ, Marques A, Oliveira H, et al. New perspectives on canned fish quality and safety on the road to sustainability. Foods. 2025;14(1):99. doi:10.3390/foods14010099 →
- UK Biobank DHA Mortality Study. Omega-3 DHA levels and all-cause/cardiovascular mortality risk over 12.7 years in 117,702 participants. 2024. (As reported in Nutrition Advance systematic review, 2024–2025.) View summary →
- Diaz-Rizzolo DA, Serra A, Colungo C, et al. Type 2 diabetes preventive effects with a 12-month sardine-enriched diet in elderly population with prediabetes: an interventional, randomized and controlled trial. Clinical Nutrition. 2021;40:2587–2598. doi:10.1016/j.clnu.2021.03.014 →
- NHANES 2005–2018 Observational Study. Omega-3 intake and systemic inflammatory response index in 26,416 US adults. 2025. (As cited in Nutrition Advance, 2025.) View summary →
- iFISH Study. Effect of fish consumption on the interactions between the gut microbiota and inflammatory markers. Proceedings of the Nutrition Society. 2024. Ulster University / NICHE. View study →
- Austad SN, Pes GM. The validity of Blue Zones demography: a response to critiques. The Gerontologist. Published December 17, 2025. doi:10.1093/geront/gnaf246 →
- Kalogerakou T, Antoniadou M. The role of dietary antioxidants, food supplements and functional foods for energy enhancement in healthcare professionals. Antioxidants. 2024;13(12):1508. doi:10.3390/antiox13121508 →
- Systematic review of omega-3 EPA/DHA and cardiovascular events (2024–2025). As summarized in: Nutrition Advance. Sardines: Nutrition & Benefits. October 2025. View →
- USDA FoodData Central. Sardines, Atlantic, canned in oil, drained solids with bone. FDC ID: 376346. View nutrient data →
- Candal-Pedreira C, et al. Blue Zones, an Analysis of Existing Evidence through a Scoping Review. Aging and Disease. 2026;17(3):1335–1346. doi:10.14336/AD.2025.0461 →
- Dewailly E, et al. Eating fish reduces the risk of heart disease and stroke. NCBI/PMC. 2018. View →
- Omega-3 fatty acids and neurotransmitter function. NCBI/PMC. 2014. View →
- Phospholipids and memory/focus. NCBI/PMC. 2012. View →
- Omega-3 fats in pregnancy and preterm birth risk. PubMed. 2017. View →
- Bone mineral density and healthy fat intake. NCBI/PMC. 2023. View →
- Fish consumption and autoimmune disease / rheumatoid arthritis. NCBI/PMC. 2018. View →
- Soybean oil and inflammation. NCBI/PMC. 2015. View →
Pingback: Vitamin D Test Cost: Is it Worth the Price? -
Pingback: Natural Antivirals: Foods, Herbs, Spices, and Nutrients |
Pingback: Gut-Healing Diet Tips + Helpful Supplements
Pingback: Chia vs Flax vs Hemp: Gut Health Friends?
Pingback: Should You Follow a Lectin-Free Meal Plan?
Pingback: Gut Healing Diet Tips + Helpful Supplements
Pingback: 15 Powerful Superfoods for Gut Health and Healing
Re:The King Oscar sardines that you say don’t make the cut because they are in soybean oil. The can says they are in extra virgin olive oil. What’s up with that?
Hi Connie, thanks for your comment! I double-checked and they changed the product ingredients. It no longer has soybean oil, thankfully! That flavor of King Oscar is now a good choice.
Heidi Moretti, MS, RD
Today I was at my local grocery outlet store and seen King Arthur sardines and in soybean oil or in olive oil , and a 25 cents difference in price ,
I love sardines! I’m so glad to see that there are so many healthy brands out there. I’m excited to try them all!
Me too! I’m so glad you found this post useful!
Can you get me information on Henry & Lisa’s wild Sardines in spring water
Hi Karen,
Thanks for your question. As far as I can tell, they look like a good choice for sardines. I hadn’t seen this brand before, so it’s nice to know of this option.
Best regards,
Heidi
Heidi Moretti, MS, RD
The Healthy RD
I have purchased a few tins of Sea Chef sardines in sunflower oil from China To try at a local Dollar Store in a 106 gm. tin. I have been told by others to avoid them as they may contain some bad items. Can you comment on this please. I have not consumed them yet.
Hi Tom,
So far I haven’t been able to find any information on Sea Chef sardines. Good luck!
I recently bought a couple of cans of Sea Chef sardines in tomato sauce. I would have enjoyed them a lot more if the can would have opened all the way. I actually went online to write to the Sea Chef company and came across this web site instead. It’s interesting to note the cons of buying sardines from China. Not a whole lot of seasoning but they were okay. :-)
Can you please advise your thoughts on the safe consumption of Sea Chef sardines from China.
I bought my canned Sardines at Costco in Olive oil.
What about cleaning the sardines insides before you eat them?
Hi Russ,
Thanks for your comment! I don’t think that’s possible because they are so tiny.