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Also Known As : Pilchard, Clupeidae
Technical Name : Sardina pilchardus


Taste Profile

They have a strong and rich taste.

Usage Tips

  1. Sardines can be used as a salad or as a part of the main course.
  2. Canned sardines should be washed under cold water.


Sardine is a nutrient-rich, small, oily fish of herring family, Clupeidae. The name "sardine" came from the Mediterranean island of Sardinia, around which sardines were in abundance once. They are silvery, elongated fishes with a single short dorsal fin, no lateral line and no scales on the head. They range in length from 15 to 30 cm. They can be eaten grilled, pickled, or smoked.

Health benefits

  • Sardine contains omega-3 fatty acids which are helpful to reduce the risk of blood clots and lower blood pressure.(1)
  • They contain vitamin B12 and vitamin D which is beneficial for bone health. Sardines are a very good source of calcium as well.(1)
  • They are an excellent source of protein which helps to build healthy bones and muscles.(1)
  • Sardines also contain iron, zinc, magnesium, potassium, niacin and phosphorus.(1)

Selection Guide

Look for sardines that have fresh smell, bright eyes, shiny skin and are firm. If buying canned, choose sardines that are in olive oil rather than soybean oil. Also, check the expiration date.


Those who have kidney or gout issues should avoid consuming sardines. They have high salt content which might raise blood pressure levels, so check the content before consuming sardines.(2)

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