A dietitian weighs in on what tinned fish actually does for your health.
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Tinned fish is having a moment. TikTok’s charming TinnedFishReviews is closing in on 1 million followers with their regular “decanting,” tasting, and squishing of the world’s finest tinned seafood.
I’m already a fan, and regularly crack open a tin of sardines, mackerel, or anchovies for lunch. My son’s current favorite dinner is spaghetti with anchovies and tomato sauce. The intense flavor won him over immediately.
If you’re not yet a convert, today’s edition might change that. Mohini Bhakta, a registered dietitian, reveals some of the ways tinned fish could improve your health. |
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Let’s put it to the expert,
Tim Snaith
Newsletter Editor, Healthline |
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Written by Tim Snaith
April 21, 2026 • 3 min read |
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| Q: |
I’m a sardine skeptic — convince me to eat more of them! |
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| A: |
A quick Google search of “trying sardines for the first time” results in many YouTube and TikTok reaction videos. It seems like people are often pleasantly surprised!
I’m never going to tell anyone to eat anything they don’t want to. But there are many reasons to eat sardines:
- They add a fantastic umami flavor to meals.
- They are still affordable (a can usually costs $1 to $4).
- They are low risk for mercury since they’re small.
These fish are one of the most sustainable animal proteins you can eat. While plant-based proteins typically have the smallest carbon footprint, sardines are pretty low on the animal scale. An added bonus is that the gear used to catch sardines is quite specific. This lowers the chance of bycatch (i.e., accidentally catching other animals), and the habitat impact is also low.
And to add a cherry on top: Sardines are rich in micronutrients! Eating them will give you a dose of B vitamins, selenium, vitamin D, magnesium, phosphorus, iron, calcium, and omega-3s — many of which are big players in hormone and bone health. They are a great source of protein as well, with about 22 grams per 3.75-ounce tin.
There are plenty of reasons to eat sardines, from their nutritional value to the experience of trying an unfamiliar flavor! Who knows — they might become your new favorite tinned fish.
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| Mohini Bhakta, Registered Dietitian |
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| Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we’ll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) |
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| Until next time, |
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Take care of yourself, and we’ll see
you again soon! |
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| This edition was powered by |
| anchovies on toasted sourdough.️ |
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