scored 97/100
Also known as sardine, canned sardines
Sardines are small, nutrient-dense fatty fish exceptionally rich in omega-3 fatty acids, vitamin D, and bioavailable calcium, making them one of the most longevity-supporting seafood options available.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 97.
Sardines are small pelagic fish consumed whole—bones, skin, and all—providing a complete nutritional package unavailable in most other foods. Traditionally a staple in Mediterranean and Asian cuisines for millennia, sardines have regained prominence in modern nutrition science due to their extraordinary micronutrient density. Per 100g, they deliver 1,480 mg of EPA and DHA omega-3 fatty acids, supporting cardiovascular and cognitive health. Their whole-fish consumption means bioavailable calcium (382 mg) and phosphorus (490 mg) for bone health, plus 272 IU of vitamin D and 8.9 mcg of B12—nutrients critical for aging populations. Sardines contain astaxanthin, a potent carotenoid antioxidant, and selenium (52.7 mcg), supporting immune function and thyroid health. The high-quality protein (24.6g) aids muscle maintenance during aging. Being low on the food chain, sardines accumulate minimal mercury compared to larger predatory fish, making them safe for frequent consumption. Their affordability and sustainability make sardines an ideal longevity food for diverse populations.
EPA and DHA omega-3 fatty acids reduce triglycerides, lower blood pressure, decrease arterial inflammation, and reduce thrombotic risk through anti-platelet mechanisms
Omega-3 fatty acids are structural components of neuronal membranes; DHA specifically supports synaptic plasticity and reduces neuroinflammation associated with cognitive decline
Bioavailable calcium, phosphorus, and vitamin D work synergistically to maintain bone mineral density and optimize calcium absorption in the intestine
Astaxanthin and selenium provide antioxidant protection; omega-3s suppress pro-inflammatory cytokine production, supporting healthy aging trajectories
Complete protein with all essential amino acids (including leucine) stimulates mTOR pathway and muscle protein synthesis, critical for maintaining lean mass with aging
Sardines are nutrient-dense without being high in calories, making them suitable for any meal. Consuming with lunch or dinner optimizes fat-soluble vitamin (D, A, E) absorption when dietary fat is present. No specific timing advantages for longevity outcomes.
Breaks a fast
While not fasting-compatible due to caloric and nutrient content, sardines break fasts exceptionally well, providing satiety, complete amino acids, and micronutrients without digestive stress.
Per 100 g of the default form. Bars show how much higher or lower sardines is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
Sardines is classified as a fatty fish (seafood). Sardines are small, nutrient-dense fatty fish exceptionally rich in omega-3 fatty acids, vitamin D, and bioavailable calcium, making them one of the most longevity-supporting seafood options available.
Sardines scores 97/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B12, Selenium, Phosphorus. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 85 g serving provides about 20.9 g of protein (~42% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, sardines is highest in Vitamin B12 (~315% DV), Selenium (~81% DV), Phosphorus (~33% DV), Niacin (~28% DV), Calcium (~25% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0 g of net carbs (0 g total minus 0 g fiber).
Best any time of day. Sardines are nutrient-dense without being high in calories, making them suitable for any meal. Consuming with lunch or dinner optimizes fat-soluble vitamin (D, A, E) absorption when dietary fat is present. No specific timing advantages for longevity outcomes.
A typical serving is around 85 g (~177 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating sardines alongside several other seafood sources.
Sardines falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Sardines pairs nicely with: Pair with leafy greens (spinach, kale) because their vitamin K works synergistically with sardine calcium and vitamin D to activate bone-building proteins (osteocalcin); Combine with tomatoes because lycopene's antioxidant properties complement astaxanthin and selenium, amplifying anti-inflammatory effects; Eat with lemon or citrus because vitamin C enhances non-heme iron absorption from sardines and preserves omega-3 stability from oxidation; Serve with olive oil because its polyphenols (oleuropein, oleocanthal) enhance omega-3 bioavailability and add independent anti-inflammatory benefits.
Encyclopedia entries that supply the same signature nutrients sardines contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients sardines contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.