A 3.75-ounce can of sardines contains about 10.53 grams of fat, but only 1.4 grams of saturated fat. Sardines are rich in omega-3 fatty acids, compounds that help to reduce inflammation.
Sardines are also high in calcium, with one can containing about 351 milligrams of calcium and 2.69 grams of iron. Sardines are also high in phosphorous, providing 451 of the 700 milligrams required daily.
One can of sardines, packed in oil and drained, contains 310 calories and 37 grams of protein. Sardines are also one of the few food sources of vitamin D. Vitamin D is essential for the absorption of calcium from food and helps to keep bones strong to prevent fractures. Additionally, sardines supply vitamin B12, which helps in the production of red blood cells.