Canned Sardines Are an Underrated Superfood

Cheap, shelf-stable, and quietly excellent for you.

Sardines have an image problem. Nutritionally, they're one of the best deals in the store.

Big nutrition, small fish

Sardines are loaded with omega-3 fatty acids (great for heart and brain), plus protein, vitamin D, and calcium — you eat the soft bones, which is where the calcium is. Being small and short-lived, they're also very low in mercury, unlike bigger fish.

Sustainable and shelf-stable

They're among the more sustainable seafood choices and last for years in the can, so you always have a quick protein on hand — no cooking required.

The move

Give them a real try: on crackers or toast, tossed into pasta or salad, or mashed with a little lemon and olive oil. If the flavor is strong for you, start with ones packed in olive oil. It's a superfood hiding in a humble can.

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