Ikan sarden kaya [[vitamin]] dan [[mineral]]. Satu sajian ikan sarden sudah dapat memenuhi 13 persen kebutuhan vitamin B, 25 persen niasin, dan 150% kebutuhan vitamin B12.<ref>{{cite web |title=Vitamin B12 |url=http://www.whfoods.com/genpage.php?tname=nutrient&dbid=107 |publisher=George Mateljan Foundation |accessdate=2012-04-11}}</ref><ref>http://www.livestrong.com/article/276201-sardine-benefits/ Retrieved 2012-2-22</ref> Sarden juga kaya akan mineral fosfor, kalsium, natrium, besi, dan selenium karena sarden dapat dimakan sampai ke tulangnya.<ref>{{cite book|url = http://books.google.co.id/books?isbn=9793927194|title = Mencegah Osteoporosis|author = Emma S. Wirakusumah|date =|publisher = Niaga Swadaya|isbn = 9793927194}}</ref>{{rp|51}} Selain itu, sarden merupakan sumber alami [[asam lemak omega-3]] yang memiliki banyak manfaat bagi kesehatan.<ref name="pmid12438303">{{Cite journal |doi=10.1161/01.CIR.0000038493.65177.94 |author=Kris-Etherton et al |last2=Harris |first2=WS |last3=Appel |first3=LJ |author4=American Heart Association. Nutrition Committee |title=Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease |journal=Circulation |volume=106 |issue=21 |pages=2747–2757 |date=November 2002 |pmid=12438303}}</ref><ref>http://www.nature.com/nrn/journal/v9/n7/full/nrn2421.html</ref><ref>{{Cite web| author=Sharon Johnson | title=Oily brain food ... Yum | url=http://www.mailtribune.com/apps/pbcs.dll/article?AID=/20071106/LIFE/711060318/-1/LIFE0203 | work=The Mail Tribune | date=6 November 2007 | accessdate=2009-11-01}}</ref><ref name="NIH Omega-3 fatty acids">{{Cite web|url=http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html |title=Omega-3 fatty acids, fish oil, alpha-linolenic acid: MedlinePlus Supplements |quote=Fish oil supplements may lower blood sugar levels a small amount. Caution is advised when using herbs or supplements that may also lower blood sugar. Blood glucose levels may require monitoring, and doses may need adjustment. |accessdate=2010-01-22}}</ref> Ikan sarden juga merupakan sumber vitamin D, kalsium, dan protein yang baik.<ref>{{Cite web| author= | title=Vitamin D and Healthy Bones | url=http://www.health.state.ny.us/diseases/conditions/osteoporosis/vitd.htm | publisher=New York State Health Department |date = November 2003| accessdate=2009-11-01}}</ref> Ikan sarden tidak berada dalam tingkatan trofik rantai makanan yang tinggi sehingga rendah kontaminan dibandingkan ikan lainnya seperti ikan [[tuna]].<ref>{{Cite news| author= | title=Mercury Levels in Commercial Fish and Shellfish | url=http://www.fda.gov/food/foodborneillnesscontaminants/metals/ucm115644.htm | publisher=U S Food and Drug Administration | date=5 July 2009 | accessdate=2009-11-01}}</ref><ref>{{cite news |url = http://www.theglobejournal.com/Kesehatan/berbahaya-bagi-otak-kandungan-merkuri-tuna-tinggi/index.php |title = Berbahaya Bagi Otak, Kandungan Merkuri Tuna Tinggi |date = 19 April 2014 |publisher = The Globe Journal}}</ref>
