The best sardines in a can are hard to find because sardines vary-a lot. Brand to brand can be like experiencing entirely different foods. You may even cringe at the thought of a mushy, fishy experience and waste a lot of money pursuing the best one out there. You are not alone.
There are some really GOOD sardines out there and also some really BAD ones, as far as taste. Pursuing a good sardine is a very important task; it will safely boost your omega-3 fatty acids and nutrition.
Sardines are also a great food to have on hand when food is flying off the shelves due to a pandemic. Hint: it is more nutritious than most foods that many people are stocking up due to viral concerns.
Like most Americans, you probably don’t get enough omega-3 fats in your diet. Sardines are a great way to eat fish that is sustainable and that is good for you too.
Here, I will review the important criteria to get the best sardines out there, the health benefits of sardines, and review sardine brands for you so that you can make an informed choice.
Types of Sardines
You will find many names of sardines out there, but they are referring to similar types of small fish in the Sardina family. These common names can include:
- Clupea pilchardus
- Brisling sardines-younger, smaller sardines
- Round sardines
- White sardines
Are Canned Sardines Healthy?
Most people know about the heart health benefits of fish, but may not think to grab a can of sardines. Sardine health benefits include:
Sardines calories are all healthy ones.
These little fish are rich in vitamins like vitamin B12, niacin, and vitamin D. They are also packed with minerals like calcium, magnesium, iron, selenium, and phosphorus.
Tip: Choose sardines extra virgin oil-style to give them an extra dose of antioxidants.
Bonus: sardines are rich in iodine, which supports brain function, thyroid function, and breast health [R].
High in omega 3 fats
Sardines are packed with omega-3 fats for health.
Omega-3 fatty acids are a type of fat that reduce inflammation, help boost brain health and mood, and may reduce diseases like heart disease and cancer [R].
Low in mercury
Fish are healthy, but you don’t want a bunch of mercury served up with your meals. This is because mercury definitely has negative effects on your health.
Wild sardines are on the list of lowest mercury fish out there, so you can feel good about eating them. Sardines are among the safest fish to eat for this reason [R].
Eating fish like sardines reduce the risk of heart disease and stroke. This is because sardines have lots of omega-3 fats, which protect artery and heart tissues [R].
Fish like sardines also help improve blood triglyceride levels and helps the body with healthy metabolism of cholesterol [R].
If that wasn’t enough, fish also reduces inflammation in the vascular system.
Omega-3 fats from fish help with brain growth, development, and maintenance. They help improve mood, may improve memory, and more.
This is because omega-3 fats help with neurotransmitter function, brain structure, and much more [R].
Sardines also have a compound linked to improved focus and memory called phospholipids [R].
Sardines Pregnancy Benefits
Low in mercury, sardines are a good choice for pregnant women. Since they are so nutritious, they support a healthy baby and healthy mom.
Omega 3 fats like DHA and EPA support healthy brain development in utero. Eating fish during pregnancy may even reduce the risk of preterm birth [R].
Good for joints
Healthy joints require omega 3 fats and sardines are an obvious choice for joint health for this reason. They also have high nutrient content to support joint health.
Healthy for bones
Sardines contain bone-building minerals, including calcium, selenium, magnesium, selenium, and phosphorus. These minerals support healthy bone strength.
Sardines also have collagen, which may boost bone health [R].
Fish like sardines may temper a loss of immune tolerance that occurs in diseases like autoimmune diseases.
Want to stay young? Eating sardines may help. This is because sardines are full of type 1 collagen and omega 3’s. Both of these compounds reduce the appearance of aging and support healthy skin tissue.
These tiny fish also have zinc, which supports collagen formation in the skin [R].
Unlike some types of fish, sardines are very sustainable if wild-caught.
To find the most sustainable sardines out there, look for a sardine brand with the following labels:
- Marine Stewardship Council (MSC) logo
- Friend of the Sea logo
- Pacific sardines
- Certified B Corporation logo-guarantees the highest environmental standards.
- Greenpeace brands
A note about sardine taste
I’ve tasted many sardine brands, and quality can vary dramatically between them.
In other words, you sometimes get what you pay for: cheap brands often taste quite awful and may throw you off the taste of sardines for good.
Trying high-quality sardines should be a pleasurable experience. Even if it isn’t, the 4 ounce cans still won’t set you back much cash.
The healthiest sardines are often also the tastiest sardines.
Criteria I used here for the best sardine brands include:
- sustainability certification
- no genetically engineered ingredients
- high ratings for taste
What about organic sardines?
Since sardines live in the sea and are wild, there is no way to establish organic certification with these fish.
I do recommend looking for added oils that are organic.
Avoid sardines in soybean oil
I generally recommend avoiding soybean oil in canned fish because it may be inflammatory in the body [R].
Adding in inflammatory fats defeats the purpose of eating fish to a large extent.
Best sardines to buy
Sardines vary by taste preference and also by flavorings that are added. That is why I divided them into categories of sardines for you:
- Olive Oil Sardines
- Packed in Marinara
- Sardines in Mustard
- Spicy Sardines
- Packed in Water
Packed in Olive Oil
Matiz Sardines in Olive Oil, Pack of 5, Spanish Wild Caught Natural Fish
Wild Planet Wild Sardines in Extra Virgin Olive Oil, Lightly Smoked, Pack of 12
King Oscar Royal Selection Sardines in Extra Virgin Olive Oil with Sliced Spanish Manzanilla Olives
Vital Choice Wild Portuguese Sardines in Olive Oil
Best Canned Sardines in Marinara Sauce
Best Spicy Sardines
Best Sardines In Mustard Sauce
Crown Prince Brisling Sardines in Mustard, 3.75-Ounce Cans
King Oscar Wild Caught Sardines in Mustard, 3.75 Ounce (Pack of 12)
MW polar Herring Fillets in Mustard Sauce, 6 Ounce (Pack of 14)
Currently Out of Stock
Currently Out of Stock
Best Smoked Sardines
Best Sardines in Water
Safe Catch Wild Sardines in Water
Wild Planet Sardines in Water, No Salt Added, Keto and Paleo, 4.4 Ounce (Pack of 12)
Vital Choice– Natural, Organic, Certified Sustainable and Kosher No Added Salt
Season Sardines in Water, No Salt Added, Pack of 12
Ocean Prince Sardines in Water, (Pack of 12) no added salt
More Information About Canned Sardines
Here are the important details about each sardine brand that you may want to know in terms of quality and taste.
*Please note that there have been recent shortages of sardines due to shifts in food purchasing due to pandemic concerns.
Vital Choice Wild Sardines in Olive Oil
Vital Choice brand wild sardines in olive oil features:
- *Richest in omega-3 fats at 2600 mg per can (1000 mg EPA and 1600 mg DHA per serving)
- 6 pack of 4.4 oz cans
- Organic extra-virgin olive oil
- From Portugal wild-caught
- Firm, meaty texture
For nutrition and quality, this is probably the best brand out there. While not as big of a company, this is one to seek out if you are trying to be healthy.
Wild Planet Wild Sardines in Marinara Sauce
Wild Planet Sardine Features:
- Keto and Paleo
- 4.4 Ounce (Pack of 12)
- Greenpeace tuna rated #1
- High ratings for taste.
- A little higher sodium (490 mg), but these are almost a whole meal by themselves.
- Sustainable caught
- California Pacific sardines
- Firm sardines, a bit larger than brisling variety
- Great in recipes and on a sandwich
With a slightly larger sardine, these have my favorite kind of texture and flavor. Very sustainable and caught in the United States.
Matiz Sardines in Olive Oil, Value Pack
Matiz Sardines in olive oil features:
- Spanish gourmet
- Wild caught natural fish
- Certified B Corporation
- Moderate sodium content
- 4.2 Ounce Can
- My personal favorite for taste: has a firm wild salmon-like texture
- Gluten free
- GMO free
- Variety pack including spicy wild sardines
- Free of artificial ingredients
- Some reviews state that you can detect fish scales.
- In my opinion, this wasn’t a concern at all and I can’t even tell what people are talking about.
If you want a pack of sardines that has an extra zip of flavor, my go-to is the Matiz spicy sardine in a can. Don’t worry, the spice is overall mild and won’t make your mouth on fire.
King Oscar Wild Caught Sardines in Extra Virgin Olive Oil
King Oscar olive oil with jalapeno features:
- Skinless and Boneless Mediterranean Style Mackerel Fillets
- With hot jalapeno peppers
- 4.05 Ounce, Pack of 12
- BPA free
- Small, high-quality brisling sardines
- Wild caught sardines
- Moderate sodium (330 mg per can)
Note that these are brisling, which means they are a smaller fish. The smaller sardines tend to be softer in texture, like this variety. The spice helps to balance out the stronger flavor of sardines compared to other brislings.
Ocean Prince Sardines in Water
Ocean Prince sardines in water features:
- Pack of 12 cans
- 4.25 oz per can
- BPA free can
- Pull-top lids
- Non GMO
- Only 85 mg of sodium per can
- Bargain price compared to many others
- Wild caught from Morocco
Many people love the taste or Ocean Prince sardines. However, some complain of fish scales in this brand. Personally, I always prefer the taste of sardines in oil, but for those who are trying to limit salt and cost, this water-packed sardine is a great option.
King Oscar Sardines Extra Virgin Olive Oil
King Oscar sardines features:
- King Oscar wild royal selection sardines
- Extra Virgin Olive Oil
- Contains sliced Spanish Manzanilla Olives
- Wild caught salmon
- MSC certification
- Contains red bell pepper, garlic, and hot chili flavor
- All natural ingredients
- BPA free
- Natural wood smoked flavor
These brisling sardines are very tasty with some extra flavorings. If you enjoy small sardines, you are going to love the taste of these.
Wild Planet Sardines in Olive Oil
Wild Planet wild sardines in olive oil are a great choice for anyone looking for taste and health.
- Greenpeace tuna rated #1
- High ratings for taste.
- Organic extra virgin olive oil
- Sea salt
- Light, natural smoke flavor.
- No BPA in the can
- 3rd party mercury testing
- California coastline, Pacific caught.
- Lower sodium at 190 mg for the Extra Virgin Olive Oil with Lemon flavor
SANTO AMARO European Wild Sardines in Tomato Sauce
Santo Amaro sardine features:
- 12 pack of 120 grams per can (about 4 oz)
- Iberian style from Portugal sardines canned with the highest standards
- 100% Natural
- Canned Wild Sardines in Natural Tomato Sauce, low acidity tomatoes
- Meaty texture, not mushy
- GMO FREE
- BPA free cans
- Great firm texture
- Lower sodium sardines at 190 mg
Iberian-style sardines have a great texture and flavor. Less fishy than many brands out there, so you will love the flavor and value of this 12-pack.
Season Brand Sardines in Water
Season Brand sardines features:
- Best sardines in a can-water variety
- No salt added
- Kosher sardines
- Larger sardine with firm texture
- Both people and pet-friendly
- 4.375-Ounce Tins (Pack of 12)
- Friend of the Sea Certified
- BPA free can
- GMO free
- 1700 mg omega 3 per serving
If you want a low calorie sardine, water-packed is the way to go. Be aware that the taste and texture aren’t as rich when they are packed in water.
Sardines in water nutrition amounts are quite good- they are typically lower sodium, mineral and vitamin-rich, and have all of the concentrated omega-3 fats.
MW polar Herring Fillets in Mustard Sauce
- 9-pack of 6 oz cans
- MSC certified
- Harvested in Germany
- Higher in sodium (400 mg) so if you are trying to limit, you may want to choose a different brand, but taste ratings are off the charts good.
- 1400 mg omega-3 per serving
Caveat: they do not specify the type of vegetable oil that these contain. They also contain some soy and gluten as a thickener. If you have wheat allergy or celiac disease, definitely avoid this flavor.
The only reason I kept this one on the list is because sardines in mustard are scarce right now.
King Oscar Wild Caught Sardines in Mustard
- Norwegian brisling sardine
- 3.75 Ounce (Pack of 12)
- BPA free can.
- Sodium is high, so this is good for people not needing to restrict sodium.
Currently out of stock, check back soon for more information.
Crown Prince Brisling Sardines in Mustard
- 3.75-Ounce Cans (Pack of 12)
- Boasts 2 grams of omega-3 per serving
- Currently out of stock- check back soon for more information.
Not recommended Brands
Chicken of the Sea sardines in water
Not recommend for taste because of mushy texture.
- Although if you don’t care about that, these are the best value as far as cost goes.
Brunswick sardine fillets
- Bones taken out so they lose their nutritional value.
- Good rating for health, but taste isn’t ideal.
King Oscar Sardines in Extra Virgin Olive Oil with Spicy Cracked Pepper
- Don’t make the cut because they are in soybean oil.