Sardines

Omega-3, calcium with bones, vitamin D & B12.

Category: Proteins
Plate rating: 90/100
Glycemic index: ≈0 (no carbs)
Pesticide residue: Lower

Medicine note: Dairy, calcium and certain antibiotics

Calcium can bind some antibiotics and stop them working well. Read more.

What sardines offers

Omega-3 for heart & brain
Calcium (with bones)
Vitamin D & B12
Low in mercury

When to eat it

Lunch or dinner.

Tip

Canned with bones boosts calcium

Pairs well with

Whole Grain Toast · Lemon · Olive Oil

Blood sugar

Contains little or no carbohydrate, so it has almost no direct effect on blood sugar. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More proteins

SalmonOmega-3 (EPA & DHA), protein, vitamin DProteins

LentilsPlant protein, fiber, iron, folateProteins

EggsComplete protein, choline, vitamin B12Proteins

Greek YogurtProbiotics, protein, calcium, gut healthProteinsMedicine note

EdamameComplete plant protein, fiber, folateProteinsMedicine note

ChickpeasPlant protein, fiber, folate, ironProteins

Sources

Nutrient data: USDA FoodData Central (search “Sardines”)
MedlinePlus: Tetracycline
MedlinePlus: Ciprofloxacin
FDA: Advice about Eating Fish

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.