Can Babies Eat Sardines? A Great First Fish
Sardines are one of the best early fish for babies: low in mercury, packed with omega-3, iron, and calcium, with soft canned bones you can mash right in. Choose no-added-salt cans and mash well.
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- When to introduce
- Around 9 months
- Common allergen?
- Yes (fish, a top-9 allergen)
- Texture
- Mashed soft, bones and all, drained of oil
- Key nutrients
- Omega-3, iron, calcium, protein, vitamin D, B12
Can babies eat sardines? Yes, from around 9 months, and they are honestly one of the best fish you can offer. Sardines are small, oily fish usually sold canned in water or olive oil, and they tick almost every box for a baby: they are low in mercury, rich in the omega-3 fats that support brain and eye development, and a good source of iron. Even better, the tiny bones in canned sardines are soft enough to mash, so they add calcium without any de-boning worry. The two things to keep an eye on are salt (choose a no-added-salt or low-salt can) and the fact that fish is a common allergen, so you introduce it on a calm day and watch for a reaction.
Why it matters: Mercury builds up as bigger, longer-living predator fish eat smaller ones, so a tiny, short-lived fish like the sardine sits near the bottom of that chain and stays very low in mercury, which is exactly why small oily fish are the safest way to give a baby fish's omega-3 and iron.
Prep School: how to prepare sardines for baby-led weaning (BLW) and purées
🍴 Baby-led weaning
🥄 Purées
Are sardines safe? Choking & prep
Sardines are a reassuring fish to start with, and it helps to know why. Because they are small and short-lived, they sit low on the food chain and stay very low in mercury, so unlike shark, swordfish, or big tuna, they are not a fish you have to limit for mercury; this is the main reason pediatric guidance points parents toward small oily fish1. The soft canned bones are edible and add calcium, so rather than picking them out, you simply mash them into the flesh until smooth, which removes any worry about a sharp piece. Two things do deserve attention. First, salt: many cans come in brine or with added salt, and babies need very little sodium, so reach for a no-added-salt or low-salt can packed in water or olive oil, and drain it well. Second, fish is one of the top-9 allergens, so the first time you serve sardines, offer them on their own on a day you can watch your baby, start with a small amount, and look for any reaction before making them a regular food. Mash sardines well so the texture is smooth and there are no firm chunks.
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Nutrition
Sardines are a small fish with an outsized nutrition profile. They are one of the richest everyday sources of the omega-3 fats DHA and EPA, which support a baby's developing brain, eyes, and nervous system, and they are a good source of iron, the nutrient babies most need more of from around 6 months. Because the soft bones stay in, canned sardines also deliver a real dose of calcium, along with vitamin D that helps the body use it. On top of that you get high-quality protein, vitamin B12, and selenium. Very few single foods pack this combination of omega-3, iron, and calcium, which is what makes sardines such a useful food to have in the rotation.
Goes well with
Mashed sweet potato · Cooked white rice or soft pasta · Avocado · Scrambled egg · Cooked peas · Tomato mashed into the fish
Storage & freezing
Store unopened cans in a cool cupboard until the best-by date. Once opened, move any leftover sardines into a sealed container in the fridge, not the open can, and use within 2 days. You can mash and portion sardines into an ice-cube tray and freeze, then thaw a cube as needed; use frozen portions within a month. Reheat thoroughly if serving warm, and throw out anything left on your baby's plate rather than saving it.
More proteins to explore
Introducing this allergen
- How to introduce sardines safely →
- Introducing the big 9 allergens →
- Signs of a food allergy in babies →
Related reading
- Fish for babies: mercury & safe choices →
- Iron-rich foods for babies →
- Best first proteins for babies →
- How to cut food to prevent choking →
- Signs your baby is ready for solids →
- Baby-led weaning vs. purées →
Common questions
Can babies eat sardines, and from what age?
Yes, from around 9 months. Sardines are low in mercury and rich in omega-3, iron, and calcium, which makes them one of the best early fish. Choose a no-added-salt can and mash the fish very smooth, bones and all.
Do I need to remove the bones from canned sardines?
No. The tiny bones in canned sardines are soft enough to mash right into the flesh, and they add a good dose of calcium. Just mash the whole fillet smooth so there are no firm pieces for a young baby.
Are sardines high in mercury?
No, sardines are very low in mercury. They are small, short-lived fish that sit low on the food chain, so unlike shark, swordfish, or big tuna, they are not a fish you have to limit for mercury.
Are sardines an allergen?
Yes. Fish is one of the top-9 allergens, so offer sardines on their own the first time, on a day you can watch your baby, and start with a small amount. Watch for any reaction before making them a regular food.
Which canned sardines should I buy for my baby?
Choose sardines canned in water or olive oil with no added salt or the lowest salt you can find. Drain them well before serving. Skip cans in brine or heavily salted sauces, since babies need very little sodium.
Should I use sardines in water or in oil?
Either works. Sardines in water or in olive oil are both fine; just drain them well and pick a no-added-salt option. The oil-packed ones are a little richer, which some babies take to more easily.
Are sardines a choking risk?
Sardines are soft and, when mashed smooth, are low risk. The main things to mash out are any firm pieces of flesh or bone. For younger babies, mash well and mix with a soft food; for older babies, offer soft flakes.
How often can babies eat sardines?
Because they are low in mercury, sardines can be part of your baby's regular fish rotation, a few times a week is fine for most families. The thing to watch is salt, so keep choosing no-added-salt cans.
How do I make sardines taste less strong for my baby?
Mash sardines into a familiar, mild food like sweet potato, avocado, or tomato, which mellows the flavor. Serving them mixed rather than plain the first few times often helps babies accept the taste.
Sources
Further reading
- American Academy of Pediatrics (HealthyChildren.org): Starting Solid Foods
- CDC: Foods and Drinks to Encourage and Limit
- NIAID: Addendum Guidelines for the Prevention of Peanut Allergy (2017)
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Start tracking for freeLast updated July 2026. Next review January 2027. How we write these: grounded in widely published pediatric guidance (the AAP, WHO, the NIAID 2017 allergen guidelines, and the LEAP study), and pending independent review by a pediatric professional. See our editorial and medical policy for how we research, source, and update these.
This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.
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