― Salad, Sardines, Soo Foo. ∙ Sardines are very good for you, but you must be careful about the ones you buy. Often they are packed in oil, and since sardines are high in calories themselves, it's best to avoid the oil. Also, most are packed in soybean oil! I avoid soybean oil (and soy in general) due to the Omega 6 fatty acids. The Western diet includes way too much Omega 6 fatty acids, don't make it worse by ingesting vegetable oils! If you must choose a sardine in oil, look for one in [...].