Health Benefits of Sardines on Keto

April 9, 2025

Sardines are nutritious and a perfect addition to a ketogenic low-carb diet. They contain no carbs and are packed with anti-inflammatory omega-3 fats, vitamins, and minerals.

Here’s why sardines are an excellent choice for your health and how you can incorporate this fish into your keto lifestyle.

What are sardines?

Sardines are a type of herring closely related to other oily, small schooling fish such as anchovies.

Canned sardines are sometimes called pilchards, and there is some debate about whether sardines and pilchards are different species of fish.

In fact, they’re the same. The younger, smaller fish are known as sardines, and the older and slightly larger ones are called pilchards.

Sardines rank amongst the most consumed fish species alongside tuna, salmon, and cod. They’re a staple of the heart-healthy Mediterranean diet and have a rich, oily flavor.

While sardines are typically canned in oil or water, fresh sardines also taste delicious. They can be grilled, smoked, or pickled.

Watch the video below to learn more about the health benefits of eating sardines.

Are sardines Healthy Keto®-approved?

Sardines are an excellent source of nutrients, including omega-3 fatty acids, vitamin D, magnesium, and calcium. Because they contain no carbs, sardines are a perfect choice for those following low-carb diets.

“Healthy Keto® is a low-carb, high-fat plan that focuses on nutrient-dense, high-quality keto-friendly foods,” explains Dr. Berg. “Sardines are a fantastic source of protein, rich in healthy fats, highly nutritious, and meet all the requirements to be Healthy Keto-approved.”

Sardine nutritional facts

A serving of five drained sardines contains:

125 calories
7 g total fat
15 g protein
0 g total carbs
- 0 g fiber
- 0 g net carbs

Not only are sardines carb-free and relatively low-calorie, but they also contain essential nutrients, including vitamins and minerals.

Sardines are an excellent source of:

Vitamin D
Vitamin B12
Calcium
Phosphors
Zinc
Selenium

Benefits of sardines

Sardines are an often overlooked superfood that promotes heart health and blood sugar balance, reduces inflammation, and supports brain health.

Research published in the Journal of Clinical Nutrition suggests that consuming sardines twice a week can reduce the risk of heart disease and diabetes.¹

Sardines’ many health benefits are hard to ignore—here are four reasons why you should eat them regularly!

1. Promote a healthy heart

Sardines are a rich source of omega-3 fatty acids, including docosahexaenoic acid (DHA). These are potent anti-inflammatory fatty acids that promote a healthy cardiovascular system.

Omega-3 fatty acids raise heart-healthy high-density lipoprotein (HDL) cholesterol, help lower blood pressure, and reduce the risk of arterial plaques and blood clots linked to heart attacks and stroke.

2. Support brain health

Most of the fatty tissue in your brain contains DHA, an omega-3 fatty acid found in the meat and skin of sardines.

DHA supports healthy brain function, reduces inflammation, and can slow age-related cognitive decline. Eating fish rich in omega-3 fats may reduce the risk of dementia and improve memory.

3. Promote strong bones

Sardines are tiny fish and typically are served with bones. Sardine bones are an excellent source of calcium, promoting strong bones and reducing the risk of osteoporosis in later life.

4. Build healthy muscles

The combination of healthy fats, protein, and other essential nutrients, including magnesium and zinc, make sardines a fantastic option to support healthy muscle growth.

How to enjoy sardines on keto

Whether you choose fresh or canned sardines, they’re an excellent keto-friendly ingredient. They work well in salads and taste delicious when combined with avocado and olives.

If you don’t like to eat sardines because of their bones, you can finely chop them or use a food processor. Add fresh lemon juice, cream cheese, salt, and pepper for a tasty sardine keto spread.

Opt for sardines canned in olive oil or water, and avoid sardines in soybean oil. Most soybean oil is made from genetically modified (GM) crops and can contain glyphosate residues.

According to evidence published in Environmental Research, glyphosate exposure has been linked to potential adverse health implications, including fertility problems and gastrointestinal issues.²

The authors of this study conclude, “Serious adverse events of GM consumption include mortality, tumour or cancer, significantly low fertility, decreased learning and reaction abilities, and some organ abnormalities.”

Key takeaways

Sardines are a keto-friendly superfood. They’re carb-free and rich in heart-healthy omega-3 fats, vitamin D, vitamin B12, calcium, and zinc.

Regular consumption of sardines has been shown to support overall health, reduce inflammation, promote brain function, and may help prevent heart disease.

Both fresh and canned sardines packed in olive oil or water are keto-approved—just be sure to avoid those packed in soybean oil.

FAQ

1. Are sardines low-carb?

Yes, sardines are carb-free and rich in health-promoting fats, making them an excellent choice for those following a health-focused ketogenic diet.

2. Can I have sardines on keto?

Yes, sardines are keto-friendly! Sardines contain no carbs and are high in healthy fats and other essential vitamins and minerals. They’re nutritious oily fish that provide heart-healthy and anti-inflammatory omega-3 fats.

3. What do sardines taste like?

Sardines have an oily texture and a rich, salty flavor. Fresh sardines typically have a stronger fish taste than canned varieties.

4. Is canned fish okay on a keto diet?

Yes, canned fish is keto-friendly, but it’s important to choose wisely. Opt for fish canned in water or olive oil, and steer clear of those packed in soybean oil.
Soybean oil is often derived from genetically modified (GMO) crops and is high in pro-inflammatory omega-6 fatty acids, making it a less desirable choice for a healthy keto diet.

5. Are canned sardines healthy?

Yes, canned sardines are exceptionally healthy and nutritious. They’re rich in omega-3 fats and other essential nutrients, including vitamins D and B12, zinc, selenium, and calcium.
Regular sardine intake can reduce your risk of diabetes and heart disease, and promote brain health and strong bones.

6. Do sardines contain mercury?

Sardines are at the bottom of the food chain and forage on plankton, which contains almost no heavy metals. As a result, sardines contain very little to no mercury, making them a great source of omega-3 fatty acids for pregnant women.