Seafood

Sardines

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

Small oily fish, often canned with edible bones.

Excellent omega-3 and calcium; a budget superfood.

Benefits

  • Omega-3
  • Calcium (with bones)
  • Vitamin D
  • B12

Pros

  • Cheap and sustainable
  • Calcium and omega-3
  • Long shelf life

Cons

  • Strong flavour
  • Canned versions can be salty

Sources & references

  1. WHO — Q&A on red/processed meat
  2. British Nutrition Foundation

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