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.

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.

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.¹ 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.² 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.³

★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.⁴ 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.⁵ 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.^{6 7} Unfortunately, most individuals who are allergic to finned fish do not outgrow the allergy.⁸ About 40 percent of people with finned fish allergies don’t experience their first allergic reaction until adulthood.⁹

Some individuals with finned fish allergy may react from inhaling airborne proteins that are aerosolized when cooking fish.^{10 11} 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.

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

Every baby develops on their own timeline. The preparation suggestions below are for informational purposes only and are not a substitute for professional, one-on-one advice from your pediatric medical or health professional, nutritionist or dietitian, or expert in pediatric feeding and eating. Never disregard professional medical advice or delay in seeking it because of something you have read or seen here.

6 to 12 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.

12 to 24 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. 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.

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

Reviewed by

J. Truppi, MSN, CNS

V. Kalami, MNSP, RD, CSP

K. Rappaport, OTR/L, MS, SCFES, IBCLC

K. Grenawitzke, OTD, OTR/L, SCFES, IBCLC, CNT

S. Bajowala, MD, FAAAAI. Board-Certified Allergist & Immunologist (allergy section)

R. Ruiz, MD, FAAP. Board-Certified General Pediatrician & Pediatric Gastroenterologist

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