Why Everyone Is Eating Sardines Right Now

Once dismissed as an old-fashioned pantry staple, sardines have re-entered the conversation for very valid reasons. As more of us are rethinking sustainability, ultra-processed foods and nutrient density, this small but mighty oily fish keeps showing up as a surprisingly sensible choice.

They’re affordable, shelf-stable, easy to eat and nutritionally dense, unlike many food trends, this one is firmly backed by some pretty strong science. From quick lunches to thoughtful sourcing and low heavy-metal exposure, sardines are increasingly recognised as a practical way to eat better without overcomplicating things which is always a win right?

We spoke to nutritionist Jasmine Bliss, to hear all about sardine health benefits, what makes sardines different and why they’re being dubbed as the ultimate superfood right now. 

Are sardines actually good for you?

Yes and in so many ways. According to Jasmine, sardines stand out because they deliver a wide range of essential nutrients in a single, whole food. “They’re affordable, shelf-stable, environmentally sustainable and exceptionally nutrient-dense for their size,” she explains. “From a nutrition perspective, they tick a lot of boxes at once: omega-3 fatty acids, high-quality protein, calcium (when bones are eaten), vitamin B12, iodine and selenium.” That combination is hard to replicate, especially in foods that require so little preparation.

Sardines nutrition: What you’re actually getting

A standard tin of sardines typically provides:

• Complete, high-quality protein

• Omega-3 fatty acids (EPA and DHA)

• Calcium (from soft, edible bones)

• Vitamin D

• Vitamin B12

• Selenium and iodine

This makes sardines particularly valuable for brain health, hormone balance, bone strength and energy metabolism.

Are sardines healthier than salmon or tuna?

Sardines and salmon are both oily fish, but sardines have a few unique advantages. “Like salmon, sardines are rich in omega-3 fatty acids, which support heart health, brain function, inflammation regulation and hormone signalling,” Jasmine says. “What makes them different is that you typically eat them whole… including the bones,” she adds. 

Those bones provide highly absorbable calcium, phosphorus and vitamin D together, which is rare in a single food. Tuna, on the other hand, doesn’t offer this mineral profile and comes with higher mercury exposure. “They’re much lower in mercury compared with tuna, which makes them safer to eat more frequently,” she adds.

Why are sardines considered a superfood?

If “superfood” means delivering multiple essential nutrients in meaningful amounts, sardines qualify comfortably. “As mentioned, the key standout nutrients include omega-3 fats, complete protein, calcium, vitamin D, vitamin B12, selenium and iodine,” Jasmine explains. “Many of these nutrients are commonly under-consumed, especially iodine and B12.” That density makes sardines especially useful if you’re not eating much dairy, want to support thyroid function or are looking for anti-inflammatory foods.

So, how often should you eat sardines?

You’ll be pleased to know you don’t need to eat them daily to see benefits. “For most people, once to twice a week is a sensible and beneficial amount,” says Jasmine. “Some people comfortably eat them more often, but there’s no strong evidence that daily consumption provides extra benefits beyond a balanced intake of oily fish.”

What about sardine cleanses that are circulating online right now?

Despite their popularity, sardine-only cleanses aren’t supported by evidence. “These are unnecessary,” Jasmine explains. “The body already has sophisticated detoxification systems (primarily the liver and kidneys) and eating one food repeatedly doesn’t enhance that process.” Overly restrictive approaches can also reduce dietary variety and risk nutrient imbalances.

Are sardines safe when it comes to mercury?

Yes… and this is one of their biggest advantages. “Mercury accumulates as you go higher up the food chain,” Jasmine says. “Sardines sit at the bottom, grow quickly and have short lifespans.” That makes them one of the safest fish to eat regularly, including for women of reproductive age.

Are canned sardines as good as fresh?

Absolutely and in some ways, they’re even more practical. “Tinned sardines retain most of their nutritional value,” Jasmine explains. “The canning process softens the bones, making calcium easier to consume, and omega-3 fats remain stable.” When buying them, Jasmine recommends looking for:

• Sardines with bones

• Packed in olive oil or spring water

• Minimal ingredients

• Lower-sodium options

• Responsibly sourced brands

What to look for in a truly good tin of sardines

One brand doing this particularly well is Fishwife thanks to their expert sourcing and preparation. Their sardines are responsibly wild-caught using ring nets in the UK’s only MSC-certified sustainable sardine fishery. They’re hand-packed whole with skin and bones included which preserves calcium, vitamin D and potassium.

Fishwife partners with an artisanal cannery in Galicia, Spain, known for traditional conservas and uses high-quality extra virgin olive oil sourced from a local, family-owned farm. Even additions like lemon are introduced fresh and cooked alongside the fish, rather than added later. The result? A tin that prioritises both nutrition and flavour without unnecessary processing.

The takeaway

Sardines aren’t just a trendy food; they’re actually a very reliable one. Low in mercury, rich in omega-3s and packed with nutrients many of us fall short on, they offer a rare combination of convenience, affordability and nutritional depth. Eating them once or twice a week is enough to support brain health, hormone balance, bone strength and inflammation regulation… without overthinking things. Skip the cleanses, choose well-sourced tins and focus on consistency. Sometimes, the smartest upgrades are also the simplest.

A very easy sardine lunch recipe you’ll want to make on repeat

Sardines don’t need disguising or complicated recipes to be good. One of the reasons they’re such a smart staple is how little effort they require. No cooking, no prep and no equipment… just a few ingredients and a couple of minutes. Hungry and ready to reap the rewards? Give this a go.

You’ll need:

• 1 tin of Fishwife sardines 

• 1-2 tbsp mayo (go for Hunter & Gather)

• Lemon juice or zest

• Fresh herbs (parsley, dill or chives work well)

• Sea salt

• Black pepper 

• Sourdough or rye bread

How to make it:

1. Drain the sardines and mash gently with a fork. 

2. Stir through the mayo, lemon, herbs and seasoning until combined. 

3. Spoon generously onto toasted sourdough or rye.

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This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf