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    "parsed_content": "How Healthy Are Sardines?The little fish are swimming in nutrients.Credit...David Chow for The New York TimesSkip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Win ProjectionsNEWSLETTERSThe PulseDelivering the top stories in sports, Sunday to Friday.See all newslettersPLAYConnections: Sports Edition Connections: Soccer Edition Connections Coach U.S.InternationalCanadaEspa\u00f1ol\u4e2d\u6587How Healthy Are Sardines?The little fish are swimming in nutrients.Credit...David Chow for The New York TimesSupported bySKIP ADVERTISEMENTListen \u00b7 6:07 min Share full articleBy Amanda SchupakSept. 14, 2026Leer en espa\u00f1olSardines don\u2019t often get the love they deserve.They have a perceived \u201cick factor,\u201d said Celine Beitchman, the director of nutrition education and a chef instructor at the Institute of Culinary Education in New York City, but in reality they are \u201cconvenient, super nutrient-dense, budget friendly and neutral tasting.\u201dYou can buy fresh sardines and eat them filleted, but they\u2019re more commonly consumed from a tin. Here\u2019s what sardines have to offer, along with recipes from New York Times Cooking.They help build and maintain healthy bones.Tinned sardines are eaten whole, including the bones, which are partially dissolved and softened by the canning process.\u201cBefore you let that image ruin sardines forever,\u201d that\u2019s what makes them rich in calcium, which is essential for maintaining bone health, said Abby Chan, a dietitian in Flagstaff, Ariz. Sardines also contain vitamin D, which helps the body absorb calcium.AdvertisementSKIP ADVERTISEMENTOne can of sardines (the standard serving) has about 350 milligrams of calcium and 4 micrograms of vitamin D \u2014 about a third the amount of each nutrient that most adults need daily.It is possible to cook fresh sardines until the bones melt, \u201cbut that requires a lot of patience,\u201d said Heitor O. Santos, a dietitian and visiting professor of nutritional sciences at the Federal University of Para\u00edba in Brazil who has studied sardines\u2019 health benefits. Typically, people remove the bones in fresh sardines, so they get the vitamin D, but not the calcium.They\u2019re heart healthy.Sardines are an essential part of the Mediterranean diet and richer in omega-3 fatty acids than many other fish. Omega-3s can lower blood pressure, improve cholesterol, fight inflammation and reduce the risk of heart disease, said Jacqueline Vernarelli, an associate professor of public health at Sacred Heart University in Fairfield, Conn.In one small Spanish study of older patients with prediabetes, eating 200 grams (about two cans) of sardines a week for a year was linked to reduced blood pressure and increased HDL, or \u201cgood,\u201d cholesterol.The American Heart Association recommends eating fatty fish \u2014 such as sardines, mackerel, tuna or salmon \u2014 at least twice a week for cardiovascular health. Since they are small, sardines don\u2019t accumulate concerning levels of mercury, making them a safe choice.AdvertisementSKIP ADVERTISEMENTThey have good amounts of iron and protein.Many Americans don\u2019t get enough iron, especially women of reproductive age and people who don\u2019t eat meat. The body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen to your organs. A can of sardines contains almost 3 milligrams of iron \u2014 more than a third of what most adult men need in a day, and a sixth of what most adult women require (pregnant women need even more).With around 20 grams of protein per can, a serving of sardines gets most people to about a third of their daily protein needs, \u201cas long as you\u2019re not a bodybuilder,\u201d said Ms. Beitchman, since heavy lifting can require a higher protein intake.Sardines are also rich in vitamin B12, which is important for making red blood cells and for nerve and muscle function. The 8 micrograms per serving can easily satisfy most adults\u2019 daily requirement.What\u2019s the best way to eat them?Fresh sardines take some work, said Dr. Santos, who admitted he hasn\u2019t mastered deboning them. But including tinned sardines in your diet requires \u201cexactly zero culinary skill beyond opening a can,\u201d Ms. Chan said.People who are concerned about their salt intake should check the labels on canned sardines because some can have up to 500 milligrams of sodium per tin. The American Heart Association recommends eating no more than 2,300 milligrams a day.AdvertisementSKIP ADVERTISEMENTMs. Beitchman said she keeps tins of sardines in her office for busy days when she isn\u2019t able to break for lunch. \u201cI\u2019ll eat it right out of the can with a little bit of cracked pepper and salt,\u201d she said.Want to eat more sardines? Here are some recipes from New York Times Cooking.Greek Salad With Sardines and BeansImageCredit...Armando Rafael for The New York Times. Food Stylist: Rebecca Jurkevich.Sardines and white beans transform this refreshing salad into a protein-packed main dish, without turning on the stove.Recipe: Greek Salad With Sardines and BeansAdvertisementSKIP ADVERTISEMENTBroiled Sardines With Lemon and ThymeImageCredit...Evan Sung for The New York TimesMilder in taste than canned ones, fresh sardines need only a quick run under the broiler to cook through and brown the skin to a delicate crisp.Recipe: Broiled Sardines With Lemon and ThymeGrain Bowl With Sardines and Sauce MoyoImageCredit...Nico Schinco for The New York Times. Food Stylist: Barrett Washburne.The tangy blend of tomatoes and peppers in this no-cook sauce from West Africa balances the savory richness of tinned sardines.Recipe: Grain Bowl With Sardines and Sauce MoyoAdvertisementSKIP ADVERTISEMENTSardine Toasts With Tomato and Sweet OnionImageCredit...Ryan Liebe for The New York Times. Food Stylist: Barrett Washburne.All you need to enjoy the sea-saltiness of tinned sardines is buttered toast. Add garlic, tomatoes, onion and basil and you have dinner.Recipe: Sardine Toasts With Tomato and Sweet OnionAdvertisementSKIP ADVERTISEMENTSizzled Scallion Rice With SardinesImageCredit...Rachel Vanni for The New York Times. Food Stylist: Monica Pierini.With the Caribbean seasonings of chile, thyme and vinegar, this is an utterly delicious one-pan meal.Recipe: Sizzled Scallion Rice With SardinesAdvertisementSKIP ADVERTISEMENT Get four individual logins in one account.Add three people to your subscription.Savings for the whole family.Switch to All Access FamilyCancel\u00a0anytime.",
    "published_at": "2026-09-14T09:00:19+00:00",
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