Sardines

Sardines are the tinned fish the 50 Man Foods recommends when fresh fish is not available. They carry B12, selenium and omega-3, with a bone you can eat for calcium.

Tinned sardines in olive oil are the reference preparation — short ingredient list, no vegetable oil.

  • Once or twice a week
  • Fish
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, tinned in oil Amount % DV Relative amount
Vitamin B12 8.2 mcg 342%
Selenium 52 mcg 95%
Protein 21 g 42%
Omega-3 1.7 g
Calories 208 kcal 10%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

B12 from sardines is the methylcobalamin form the body uses directly. The absorption from fish is far higher than from any supplement.

Selenium from sardines supports the thyroid and the conversion of T4 to T3.

How much, how often

  • 100–200 g

    Once or twice a week

    Calcium from bones plus selenium and B12.

  • Tinned in olive oil

    Not vegetable oil

    Short ingredient list: fish, oil, salt.

How to buy and prepare it

Tinned sardines in olive oil with a short ingredient list: fish, oil, salt.

Avoid sardines in vegetable oil or with added preservatives.

Drain and eat from the tin with a fork, or mash on toast with butter and lemon.

Sardines on toast with butter and salt is the 50 Man Foods breakfast.

Tinned sardines keep for years unopened. Once opened, eat within 2 days.

Store in a cool, dark place; heat degrades the omega-3.

Questions

Are sardines as good as fresh fish?
Tinned sardines retain the minerals and B12. The omega-3 is slightly lower than fresh but still excellent.
Are sardines in olive oil or water?
Olive oil. The fat carries the fat-soluble vitamins and improves absorption.
How many sardines per week?
100–200 g once or twice a week covers B12 and selenium.