Sardines are generally considered a lower-mercury fish, especially compared with large predatory fish such as shark, swordfish, king mackerel, and some types of tuna.

One reason is their position lower on the food chain.

Nevertheless, seafood consumption should still follow local dietary guidance, particularly for:

• Pregnant people

• Breastfeeding individuals

• Young children

Choosing a variety of lower-mercury seafood is generally a sensible approach.

What Should You Look for When Buying Canned Sardines?

Not all canned sardines are identical.

Check the nutrition label and ingredient list.

Watch the Sodium

Some canned sardines contain considerable amounts of sodium.

If you're trying to reduce sodium intake, look for:

• Low-sodium versions

• No-salt-added options

Check the Oil

Sardines may be packed in:

• Water

• Olive oil

• Vegetable oils

• Tomato sauce

• Other sauces

Oil-packed sardines aren't necessarily unhealthy, but they can contain more calories.

Look at the Ingredients

A shorter ingredient list can make it easier to understand what you're eating.

How Often Should You Eat Fish?

For general health, many dietary guidelines recommend eating seafood regularly, commonly around two servings per week, depending on the guidance in your country.

The key is variety.

You don't have to eat sardines every day.

You can rotate:

Sardines → salmon → trout → other low-mercury fish → sardines

This provides a broader range of nutrients while helping reduce dependence on any single seafood source.

Sardines vs. Salmon: Which Is Better?

There's no simple winner.

Salmon

Often provides: