Sardines canned in water are healthier than canned in oil because of the lower cholesterol and fat, although the latter is richer in omega-3 fatty acids. A 3-ounce can of sardines in oil has 40 milligrams of cholesterol, 11 grams of total fat with 5 grams of saturated fat, compared to those canned in water with 30 milligrams of cholesterol, 5 grams of total fat with 1.8 grams of saturated fat.