Sardine Fish Oil: Nutritional Facts and Health Benefits

Sardine fish oil is derived from herring fishes named sardines. Sardine fish oil is also rich in essential fatty acids like other fish oils. (1) 

The fish oil is extracted from sardine (Sardinops sagax caerulea) captured from the Gulf of California in Mexico. (2) 

The oil is rich in omega-3 fatty acids that have roles in decreasing the risk of coronary heart diseases. The essential omega-3 fatty acids in the oil are DHA, DPA, and EPA. (3)

Fish consumption helps reduce hypertriglyceridemia, unhealthy weight gain, hypertension, and insulin resistance. (3) It also helps in maintaining cholesterol levels. (3)

Sardine fish

Nutritional Facts

Sardine oil is also rich in omega-3 essential fatty acids like other fish oils. It also provides a good amount of energy. Besides omega-3, some amounts of omega-9 fatty acids are also present in the oil. (4)

NameAmountDaily Requirements for Adults
Energy902 Kcal2000-2,500 Kcal
Total fat100 g60-80 g

100 g of sardine oil provides 902 Kcal energy and 100 g of fats. It also provides 8.3 mcg of vitamin D, and according to dietary reference intakes, daily requirements for adults are 15 mcg. (4, 5 ) 

Fatty Acids (SFA)

Although saturated fatty acids (SFAs) are not considered suitable for health, 10% of calories from saturated fatty acids is recommended by dietary guidelines for Americans. SFA in sardine fish oil are myristic acid, palmitic acid, stearic acid, and lauric acid. 29.9 g of saturated fatty acids in 100 g of sardine fish oil. 100 g of the fat has each following amounts of SFA: (4) 

SFA 12:0 (Lauric acid)0.103 g
SFA 14:0 (Myristic acid)6.52 g
SFA 16:0 (Palmitic acid)16.6 g
SFA 18:0 (Stearic acid)3.89 g

Fatty Acids (MUFA)

Monounsaturated and omega-9 fatty acids like oleic, erucic, and palmitoleic acids are in sardine fish oil. 100 g of sardine fish oil has 33.8 g MUFA. Oleic acid is found in high amounts among other MUFAs. (4). 100 g of sardine oil has the following amounts of MUFA: (4)

Name Amount
MUFA 16:1 (Palmitoleic acid)7.51 g
MUFA 18:1 (Oleic acid)14.8 g
MUFA 20:1 (Paullinic acid)5.99 g
MUFA 22:1 (Erucic acid)5.59 g

Fatty Acids (PUFA)

Polyunsaturated fatty acids (PUFAs) are present in sardine fish oil. Omega-9 fatty acids, omega-6 fatty acids, and omega-3 fatty acids like linoleic, linolenic acid, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) are found in sardine oil. 100 g of sardine oil has the highest amount of DHA and EPA, which are essential fatty acids. (4). 

100 g of sardine oil has 710 mg of cholesterol. 100 g of the fat has following amounts of PUFAs: (4)

PUFA 18:2 (Linoleic acid)2.01 g
PUFA 18:3 (Linolenic acid)1.33 g
PUFA 18:4 (Stearidonic acid)3.02 g
PUFA 20:4 (Arachidonic acid)1.76 g
PUFA 20:5 n-3 (EPA)10.1 g
PUFA 22:5 n-3 (DPA)1.97 g
PUFA 22:6 n-3 (DHA)10.7 g
Cholesterol710 mg

Health Benefits

Consumption of sardine oil carries a high degree of health benefits. Its consumption in a limited amount is beneficial to heart health, weight gain, and diabetes. The oil is rich in omega-6 and omega-9 fatty acids and is proven to be highly advantageous to human health. 

Omega-3 fatty acids have been known to play an essential role in the development and proper functioning of the cell membrane. (6) Omega-9 fatty acids decrease cholesterol and LDL levels. The detailed benefits carried by sardine fish oil are as follows:

  1. Helps control triglyceride level: Sardine oil has omega-3 fatty acids like DHA and EPA, which are known nutrients that can reduce the serum triglyceride level in individuals. So, its consumption in limited amounts can help maintain cholesterol levels. (7)
  2. Can help maintain good heart health: Since consuming omega-6 fatty acids lowers hypertension, cholesterol, and triglycerides levels, it helps prevent various heart diseases. Sardine oil is a good source of omega-3 fatty acids, and its small consumption benefits heart health. (7)  
  3. May help against inflammation: Oleic acid in the sardine oil has been effective against inflammation in the eye, skin, lung, and liver. Likewise, other omega-9 fatty acids are helpful anti-inflammatory agents. (8) 
  4. Can be effective against some cancers: Omega-9 fatty acids are also effective against ulcerative colitis and tongue squamous cell carcinoma. (8) 
  5. May help reduce insulin resistivity: Consumption of foods rich in omega-9 fatty acids is considered to have been seen to minimize insulin resistivity in individuals with type-2 diabetes. Sardine oil is a good source of omega-9 fatty acids, so its consumption may aid in reducing insulin resistance. (8)
  6. Proper development of brain and eye cell membrane: Research suggests that omega-3 PUFAs play an essential role in cell membrane function and development of the brain and eyes. Sardine oil is a rich source of omega-3 fatty acids, so its consumption is essential for eye and brain health. (6)
  7. Can benefit skin health: Vitamin D, DHA, linolenic acids, and EPA are known to be effective against skin cancers, photoaging, cutaneous wounds, allergy, melanogenesis, and dermatitis. (9)
  1. Correa-Matos NJ, Vaghefi SB. Dairy Foods and cardiovascular diseases. Bioactive Food as Dietary Interventions for Cardiovascular Disease. 2013;:319–32.  
  2. Noriega-Rodríguez JA, Ortega-García J, Angulo-Guerrero O, García HS, Medina-Juárez LA, Gámez-Meza N. Oil production from Sardine (sardinops sagax caerulea) producción de aceite a partir de Sardina (sardinops sagax caerulea. CyTA – Journal of Food. 2009;7(3):173–9.  
  3. OLIART ROS RM, RODRÍGUEZ IS, Sánchez OTERO MG, GIL OM, ESCOBAR-SAGASTUME I, ALEXANDER-AGUILERA A. Comparative effect between sardine oil and fish oil rich in omega-3 fatty acids on hypertension and the membrane composition of adipocytes in Shr Rats. Journal of Nutritional Science and Vitaminology. 2018;64(3):179–84.  
  4. Fooddata Central Search Results [Internet]. FoodData Central. USDA; 2019 [cited 2023Feb27]. Available from:
  5. Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press.
  6. Ruxton C. Health benefits of omega-3 fatty acids. Nursing Standard. 2004;18(48):38–42.  
  7. Goh YK, Clandinin MT, Jumpsen JA, Ryan EA. Effect of W3 fatty acid on plasma lipids, cholesterol and lipoprotein fatty acid content in NIDDM patients. Diabetologia. 1997;40(1):45–52.  
  8. Farag MA, Gad MZ. Omega-9 fatty acids: Potential roles in inflammation and cancer management. Journal of Genetic Engineering and Biotechnology. 2022;20(1).  
  9. Huang T-H, Wang P-W, Yang S-C, Chou W-L, Fang J-Y. Cosmetic and therapeutic applications of fish oil’s fatty acids on the skin. Marine Drugs. 2018;16(8):256.  

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