{"id":815080,"date":"2026-08-16T02:24:17","date_gmt":"2026-08-16T02:24:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/815080\/"},"modified":"2026-08-16T02:24:17","modified_gmt":"2026-08-16T02:24:17","slug":"sardines-health-benefits-dietitians-advice-on-sardinemaxxing-and-adding-the-tinned-fish-to-your-diet","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/815080\/","title":{"rendered":"Sardines health benefits: Dietitians\u2019 advice on \u2018sardinemaxxing\u2019 and adding the tinned fish to your diet"},"content":{"rendered":"

Do they smell great? No. Are they visually pleasing? Not exactly. But this hasn\u2019t stopped sardines<\/a> from becoming the breakout food star of 2026.<\/p>\n

The divisive tinned fish has flown off supermarket shelves<\/a>, landing on the plates of Aussies looking to eat healthily without blowing the budget<\/a>. Like so many trends, the \u2018sardinemaxxing\u2019 movement (yes, we know, -maxxing is out of hand<\/a>) has been largely driven by social media.<\/p>\n

\"Tins<\/p>\n

Love them or loathe them, sardines are having a moment.\u00a0iStock<\/p>\n

TikTok and Instagram are heaving with content creators singing the praises of sardines, urging viewers to \u201cput on their big girl pants\u201d and learn to love the fishy pantry staple. Microtrends like \u2018girl dinner\u2019 and \u2018sardine girl summer\u2019 have only helped fuel the demand.<\/p>\n

If bare supermarket shelves<\/a> and #sardines videos aren\u2019t evidence enough of this phenomenon, the volume of sardines logged by food tracking app MyFitnessPal\u2019s users in July was more than double that of July 2025.<\/p>\n

Yep, sardines are the (tinned) fish du jour, and the appeal is clear. A tin can set you back as little as $1.10, and dietitians Danielle Shine<\/a> and Erika Hung<\/a> tell nine.com.au their health credentials are not to be sneezed at.<\/p>\n

\u201cHealthy eating doesn\u2019t always need to mean buying something new or expensive.\u00a0Sometimes the best options have been sitting in the supermarket aisle all along,\u201d Hung says.<\/p>\n

What\u2019s so good about sardines, anyway?<\/p>\n

Hung says this is a nutrition trend she can \u201cabsolutely get behind\u201d.<\/p>\n

\u201cWe see so many food trends involving expensive powders, supplements or specialty ingredients, so it\u2019s refreshing to see an affordable pantry staple having its moment.\u201d<\/p>\n

In terms of health benefits, sardines are famously a good source of protein \u2013 this has been one of the driving factors in their boom \u2013 and omega-3 fats, including EPA and DHA.<\/p>\n

\u201cThey also provide nutrients like vitamin B12, vitamin D, potassium and selenium,\u201d Shine says, adding the soft edible bones will give you a hit of calcium: \u201cAccording to the Australian Dietary Guidelines, 60g of sardines canned in water contains about the same amount of calcium as a serve of milk, yoghurt or cheese.\u201d<\/p>\n

Hung says this combination of nutrients can be useful for people who struggle to eat enough oily fish, and those \u201cwanting to support muscle, bone and heart health, especially as they age\u201d.<\/p>\n

All aboard the sardine train<\/p>\n

So, you\u2019ve been tempted to dip a toe in the (briny) waters of sardinemaxxing. Welcome to the club! <\/p>\n

\"Stock<\/p>\n

Say hello to the (tinned) fish du jour.\u00a0iStock<\/p>\n

\u201cThe best way to incorporate sardines is as part of an overall balanced, nutritious and satisfying meal,\u201d Shine says.<\/p>\n

\u201cFor example, sardines on wholegrain toast with tomato and avocado, tossed through a salad containing a fibre-rich wholegrain such as barley or quinoa, or added to a wholemeal pasta dish with plenty of vegetables are all great options. <\/p>\n

\u201cThese combinations provide protein, wholegrain carbohydrates, fibre, unsaturated fats and a wide range of vitamins and minerals.\u201d<\/p>\n

Because sardines are already nutrient-dense, Shine says you don\u2019t need to eat them with anything in particular to enhance their benefits.<\/p>\n

\u201cFrom a health perspective, the overall quality, variety and balance of your diet matters most. So, when preparing a meal with sardines, think about what you can add to make the overall meal more balanced,\u201d she adds.<\/p>\n

Is there such thing as overdoing it?<\/p>\n

\u201cYou probably don\u2019t need to eat sardines every day to get the benefits. They\u2019re a fantastic food to include as part of a varied diet, but as with most things in nutrition, more isn\u2019t automatically better,\u201d Hung says.<\/p>\n

\u201cOne of the benefits of sardines is that they\u2019re small, short-lived fish and are generally a lower mercury seafood choice compared with larger fish. This makes them a useful way to include oily fish and omega 3s in your diet without worrying about mercury levels, which many people are wary of.\u201d<\/p>\n

\"Sardines<\/p>\n

Sardines make a great addition to pasta.\u00a0iStock<\/p>\n

Rather than worrying about how many sardines you need to add to your diet, Hung suggests focusing on variety.<\/p>\n

\u201cSardines can sit alongside other seafood, eggs, legumes, tofu, meat and dairy as part of a varied diet, as these high-protein foods offer other nutrients that aren\u2019t necessarily\u00a0found in sardines. That way you can feel more sure you\u2019re getting all the nutrients you need,\u201d she says.<\/p>\n

There aren\u2019t any particular foods you should avoid eating with sardines, but Shine suggests taking your personal health needs or goals into account.<\/p>\n

\u201cIf you\u2019re trying to reduce your overall energy (calorie) intake, choosing sardines canned in water or brine rather than oil is one option, because they generally contain fewer calories than sardines canned in oil,\u201d she said.<\/p>\n

\u201cIf you prefer sardines canned in oil, you may not need to add a large amount of additional oil to your meal.\u201d<\/p>\n

Both dietitians advise checking tins for sodium content \u2013 compare the per 100g amounts listed on the Nutrition Information Panel \u2013 especially if you\u2019re monitoring or trying to reduce your salt intake. <\/p>\n

\"Tinned<\/p>\n

No, you don\u2019t have to scoff sardines straight from the tin if you don\u2019t want to.\u00a0iStock<\/p>\n

\u201cSome varieties, particularly those canned in brine or sauce, can contain more sodium than others,\u201d Shine says.<\/p>\n

Hung adds that people with gout or certain medical conditions \u201cmay also need individual advice, because sardines are naturally higher in purines\u201d.<\/p>\n

Serving suggestions<\/p>\n

Don\u2019t worry \u2013 you don\u2019t need to start wolfing sardines straight from the tin to get those nutrients into you (unless you like them that way, in which case: go for it!). Like other tinned fish, sardines can be incorporated into a range of dishes.<\/p>\n

\u201cSardines are my go-to on busy days when I don\u2019t have much time to prepare a meal,\u201d Shine said.<\/p>\n

\"A<\/p>\n

Who would have thought tinned fish could become such a sensation?\u00a0iStock<\/p>\n

\u201cI love them mashed on wholegrain toast with avocado (or ricotta when avocado is pricey), sliced tomato, red onion, a squeeze of lemon juice and some cracked pepper.<\/p>\n

\u201cI also like to crush them up and add them to wholemeal or lentil-based pasta, with plenty of vegetables incorporated into the sauce. If I\u2019m particularly time-poor, I\u2019ll use a ready-made tomato-based pasta sauce that contains added vegetables.\u201d<\/p>\n

Hung also suggests sardines on bread or toast as a delicious way to eat them: \u201cOne of my favourites that I found popular among my own clients is sardines on sourdough with avocado, plenty of lemon, chilli and fresh herbs.\u201d<\/p>\n

\"Sardines<\/p>\n

Sardines on toast are a popular option, but rest assured, there are ways to eat them that dilute their strong taste.\u00a0iStock<\/p>\n

\u201cThey\u2019re also delicious tossed through pasta with garlic, lemon, capers and cherry tomatoes, or added to a Mediterranean-style salad with tomato, cucumber, olives and beans,\u201d she adds.<\/p>\n

Now, about that infamous fishy flavour. If you\u2019re wanting to get on board with sardines but can\u2019t get past the \u2018cat food\u2019 vibe, rest assured, there are ways to make it a little less… distinctive.<\/p>\n

\u201cI\u2019d start by using a smaller amount in a familiar dish, like fish patties, and pair them with punchy flavours like lemon, chilli, tomato or fresh herbs,\u201d Hung says.<\/p>\n