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Sardines

Food Type

Fish (Finned)

Common Allergen

Yes

Age Suggestion

6 months

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Sardines

When can babies eat sardines?

Sardines may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. One of our favorite foods for babies, sardines are low in mercury, high in omega fatty acids, and fantastic alternative to canned tuna.

Recommended Guide: Fish for Babies

What are sardines and where do they live?

Sardines are small forage fish that are a vital food source for humans and oceanic creatures alike. They’re named after the Italian island of Sardinia, where the little silver fish were once abundant, but they’re not native to Italy. The name “sardine” collectively describes multiple species of small forage fish that live in schools in both coastal and deep waters in the world’s oceans. Ever heard of brisling, herring, iwashi, kipper, pilchard, shad, or sprat? Each has unique attributes, but they are all marketed as “sardines” around the world.

Videos

Marshall, 8 months, tries sardines for the first time.

Amelia, 9 months, eats deboned sardines.

Max, 11 months, eats canned sardines with mayonnaise.

Are sardines healthy for babies?

Yes. Sardines are an excellent food for babies. The tiny oily fishes are one of the top seafood sources of omega-3 fatty acids, including DHA to fuel cardiovascular health, central nervous system development, cell growth, and healthy eyesight. They also are packed with protein, all essential amino acids, and vitamin B12 for healthy blood and neurodevelopment, as well as other B vitamins for energy production. Sardines are among the few naturally-occurring food sources of vitamin D, which babies and toddlers need to grow healthy bones. The fish even offers vitamin E to protect cells, selenium for immune function, iron for healthy blood, and calcium for strong bones.

Sardines get a “best choice” rating in our guide to the Best & Worst Fish for Babies, in part because they are lower in mercury than many other fish species. A general rule of thumb is that the larger the sea animal, the higher the mercury concentration in its body. For example, tuna are large fish and typically high in mercury. Preserved sardines are a fantastic alternative to tuna from pouches or cans.

Sardines are sometimes sold fresh at fish counters, but more commonly are found canned. Some cans might be labeled as “boneless sardines,” which means that the fish’s primary bones have been removed and any remaining bones are tiny and softened by the canning process, making them edible for babies. Some sardines are packaged in brine or marinade containing lots of sodium or sugar, so be sure to read the fine print on the label before purchasing canned sardines, and wait on regularly serving smoked sardines until a child is older.

★Tip: When shopping for canned sardines, look for “low-sodium” or “no salt added” options in BPA-free containers. Brands that fit the bill include Connétable, Crown Prince, King Oscar, Reese, Season Brand, and Wild Planet. Note that Wild Planet sardines still have the backbone (which can be easily removed; see our video on this page for how to prepare).

Are sardines a common choking hazard?

No. Sardines are not a common choking hazard, but fish bones are. Most of the bones in sardine, herring, and other small fish are so tiny that it is impossible for fishmongers to remove them from fresh or frozen herring before sale. Canning softens the bones, making them edible and safe for babies and toddlers to eat. Bones or no bones, make sure to create a safe eating environment and always stay near baby at mealtime, because, in theory, an individual could choke on any food.

Are sardines a common allergen?

Yes. Finned fish like sardines are a common food allergen. While it’s estimated that only 0.2 percent of people are allergic to finned fish worldwide, the prevalence of fish allergies in children varies greatly. Unfortunately, most individuals who are allergic to finned fish do not outgrow the allergy. About 40 percent of people with finned fish allergies don’t experience their first allergic reaction until adulthood.

Some individuals with finned fish allergy may react from inhaling airborne proteins that are aerosolized when cooking fish. If this is the case for your baby, you may wish to avoid cooking fish in the household when baby is present.

Due to the risks of cross-contamination or mislabeling, allergists often recommend that individuals allergic to one species of finned fish avoid all finned fish, regardless of the labeling. This is an individualized recommendation, so be sure to confirm with your allergist before offering other finned fish if your baby is allergic to sardines.

If there is a family history of seafood allergies or you suspect baby may be allergic to fish, consult an allergist before introducing sardines. As with all common allergens, introduce a small amount of sardines at first and watch closely as baby eats. If there is no adverse reaction, gradually increase the amount served over future meals.

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How do you prepare sardines for babies with baby-led weaning?

Every baby develops on their own timeline, and the suggestions on how to cut or prepare particular foods are generalizations for a broad audience. Your child is an individual and may have needs or considerations beyond generally accepted practices. In determining the recommendations for size and shape of foods, we use the best available scientific information regarding gross, fine, and oral motor development to minimize choking risk. The preparation suggestions we offer are for informational purposes only and are not a substitute for child-specific, one-on-one advice from your pediatric medical or health professional or provider. It is impossible to fully eliminate all risk of a baby or child choking on any liquid, puree, or food. We advise you to follow all safety protocols we suggest to create a safe eating environment and to make educated choices for your child regarding their specific needs. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.

How to Cut Sardines for Babies

6 to 9 months old:

Offer whole sardine fillets, cooked and with bones removed, or whole sardines from a can. Canned or packaged sardines can be rinsed under water to remove excess sodium but can be offered with skin and bones still intact, as both are made soft and edible by the canning process. A fillet may be served on its own as finger food or mashed and mixed with soft foods like cooked vegetables, grains, or yogurt for baby to scoop.

9 to 12 months old:

As baby develops the pincer grasp (where the thumb and forefinger meet), try offering a sardine fillet broken into flakes for the child to try to pick up. Alternatively, you can keep serving whole fillets for biting practice.

12 to 24 months old:

Keep offering bite-sized pieces of sardine fillet, either on their own as finger food or as utensil practice. You can also mix the flakes into cooked grains, pastas, or vegetables; pile the flakes on buttered toast, or mix with a dollop of mayonnaise, tahini, or yogurt to encourage hand-scooping or utensil practice. If you are a fan of savory flavors when you wake up, small oily fish like sardines and herring are great additions to the morning routine. Mix flaked sardine into egg dishes, porridge, rice, or mashed avocado on toast.

a hand holding a canned sardine fillet for babies 6 months+
A sardine fillet for babies 6 months+
A hand holding four bite-sized pieces of sardine fillet for babies 9 months+
Bite-sized pieces of sardine fillet for babies 9 months+

How to remove the backbone of sardines.

Get a list of foods high in nutrients baby needs with our Nutrient Cheat Sheet.

Sardine Two Ways

Yield

½ cup (100 grams)

Cooking Time

5 minutes

Age Suggestion

6 months+

sardine paste spread on thin crackers on a countertop

Ingredients

  • 3 ounces (85 grams) boneless sardines (ideally from a tin marked “no salt added” and “BPA-free”)

  • 1 tablespoon (18 grams) unsweetened whole milk Greek-style yogurt or vegan mayonnaise

  • 1 pinch paprika (optional)

  • 1 sprig fresh parsley (optional)

  • 1 teething rusk, thin rice cake, or slice of toast

This recipe contains common allergens: dairy (yogurt), finned fish (sardine), and wheat (bread). Only serve to a child after these allergens have been safely introduced.

Directions

  1. Rinse the fillets under cold water to remove excess sodium. Pat dry.

  2. While the pin bones of preserved sardine are soft enough for babies and toddlers to eat, pull out any lingering bones if you like. Tweezers can help!

  3. Set aside 1 fillet to serve as a finger food. Place the remaining fillets in a small food processor along with the yogurt and paprika if you are using it.

  4. Wash and chop the parsley, then add to the food processor. Parsley stems are okay!

  5. Blend until smooth. Scoop out a spoonful or two of the mixture for the child’s meal. Exact serving size is variable. Let a child’s appetite determine how much is eaten. Store the rest in an air-tight container in the fridge for a future meal.

  6. Spread the blended sardine on your vehicle of choice—teething rusks for beginners, thin rice cakes for toddlers, or toasted bread for older children.

  7. Serve the sardine fillet and the blended sardine on the teething rusk, thin rice cake, or bread as finger food. Let the child eat independently by trying to scoop up the food with hands. If help is needed, you can pass the teething rusk or thin rice cake in the air for the child to grab from you.

To Store: Canned sardines, once opened, don’t last long in the fridge—maybe a day. And alas, the freezer doesn’t work either. Store any leftover sardine in an air-tight container in the fridge and pull it out to eat as a snack after baby goes to bed.

Pairings

Sardine is an oily fish that tastes delicious on its own or offset by acidic, creamy, or sweet flavors that are enhanced with herbs and spices. Try serving the preserved fish with fruits and vegetables like apple, artichoke, beet, carrot, celery, lemon, onion, or sweet potato. You can also mix sardine with mashed tomato to make a pasta sauce, sesame tahini to serve alongside cucumber, or goat cheese to spread on bread. Season with your favorite herbs and spices to put your own spin on this beloved little fish!

By

Kim Grenawitzke

Kim Grenawitzke

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

K. Tatiana Maldonado

K. Tatiana Maldonado

Speech-language pathologist, feeding & swallowing specialist

Alexia Derma Salazar

Alexia Derma Salazar

Speech-language pathologist & feeding therapist

Venus Kalami

Venus Kalami

Pediatric registered dietitian & nutritionist

Jamie Truppi

Jamie Truppi

Certified nutrition specialist

Dr. Rachel Ruiz

Dr. Rachel Ruiz

Pediatrician & pediatric gastroenterologist

Dr. Sakina Shikari Bajowala

Dr. Sakina Shikari Bajowala

Pediatrician & pediatric allergist/immunologist

Kary Rappaport

Kary Rappaport

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

Kim Grenawitzke

Kim Grenawitzke

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

K. Tatiana Maldonado

K. Tatiana Maldonado

Speech-language pathologist, feeding & swallowing specialist

Alexia Derma Salazar

Alexia Derma Salazar

Speech-language pathologist & feeding therapist

Venus Kalami

Venus Kalami

Pediatric registered dietitian & nutritionist

Jamie Truppi

Jamie Truppi

Certified nutrition specialist

Dr. Rachel Ruiz

Dr. Rachel Ruiz

Pediatrician & pediatric gastroenterologist

Dr. Sakina Shikari Bajowala

Dr. Sakina Shikari Bajowala

Pediatrician & pediatric allergist/immunologist

Kary Rappaport

Kary Rappaport

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

Kim Grenawitzke

Kim Grenawitzke

Pediatric occupational therapist, feeding & swallowing specialist, international board-certified lactation consultant

K. Tatiana Maldonado

K. Tatiana Maldonado

Speech-language pathologist, feeding & swallowing specialist

Alexia Derma Salazar

Alexia Derma Salazar

Speech-language pathologist & feeding therapist

Venus Kalami

Venus Kalami

Pediatric registered dietitian & nutritionist

Jamie Truppi

Jamie Truppi

Certified nutrition specialist

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