Sardines are having a major moment. These little bug-eyed fish are all over social media, from videos of them being served raw with lemon to luxury sardine-shaped handbags and trinket dishes.
They’ve bridged the gap between a low-cost pantry staple with nutritional benefits and a luxurious, beachy dining aesthetic. But where did this sudden craze come from, and what do they add to your diet?
A Sudden Rise in Popularity
Search for sardines on TikTok or Instagram, and you’ll be overwhelmed by content: tinned fish unboxings, sardine-on-toast recipes set to soothing audios and DIY tutorials for bedazzling sardine tank tops or tin-designed matchboxes.
The fish itself has become the aesthetic, a visual lifestyle, fashion and wellness statement. But where did this trend come from?
The rise of #SardineGirlSummer is closely tied to the broader “Euro Summer” style: think Mediterranean beaches, glowing skin, white linens, blues and effortlessly chic coastal living.
As summer lifestyle and wellness trends have taken off with the rise of TikTok, the phenomenon has grown in popularity. Wearing or eating sardines is currently one of the ultimate symbols of being an “it girl.”
Beyond the visuals, content creators have also quickly labeled sardines as a secret weapon for glowing skin, longevity and weight loss.
Nutritional and Cosmetic Benefits
Behind the social media and fashion content lies what studies show to be a nutritional powerhouse.
According to the Cleveland Clinic, sardines are rich in nutrients, to the point that even their bones are beneficial to your health. One 3.75-ounce can of the tiny fish contains 191 calories, 22.6 grams of protein, 10.6 grams of fat, vitamins D and B12, phosphorus and selenium, as stated by the U.S. Department of Agriculture (USDA).
This makes sardines the perfect cheap, convenient and low-mercury fish option that effortlessly supports overall health and weight management.
Health Benefits of Sardines
According to the Cleveland Clinic
Muscle Growth, Bone Strength and Tissue Repair
Given how small sardines are, they offer a significant amount of protein. This macronutrient is key for tissue repair and growing and sustaining muscles. Sardines are considered a lean protein because of their low amount of calories and saturated fats.
Their high levels of calcium, phosphorus and vitamin D, located in their bones, also offer essential nutrients for improving bone strength.
Cardiovascular Health
Among fish, sardines are the best source of omega-3 fatty acids, which are a healthy fat your body requires. These acids are beneficial to heart health by lowering inflammation in blood vessel walls.
Brain Health
Omega-3 fatty acids are also linked to lowering the risk of cognitive decline, dementia and Alzheimer’s disease, making sardines a great addition to your diet.
Sardines can also possibly improve mental health due to their B12, a nutrient that is linked to balancing mood-managing chemicals, helping to prevent depression.
Skin Health
The vitamin B12 in sardines helps repair the skin barrier and promotes a glowing, healthy complexion by reducing inflammation and boosting collagen production.
Ways to Eat Sardines
I know what some of you are thinking: that doesn’t look very appealing. Plenty of people in the media felt the exact same way, until they tried it.
Today, the internet is split down the middle between diehard lovers, absolute haters and those who are still too hesitant to open a tin of sardines.
Here are the most common ways people are serving and eating sardines today:
- Raw with flaky salt and lemon juice (the juice helps counteract the “fishy” taste, and is often recommended)
- On top of a piece of toast with butter, diced garlic, onions, ricotta cheese, tomatoes and various spreads or spices of your choice
- Mixed with hard-boiled eggs and used as a dip or spread
- Cooked inside an air fryer or inside the oven and topped with paprika, garlic powder, salt, Italian seasoning, chili powder and Old Bay seasoning (or your choice of spices)
Did You Know?
- There are 21 distinct species of sardines, according to the World Health Organization (WHO).
- Sardines were named after the Italian island of Sardinia, where they were heavily populated.
- Sardines can grow up to 10 to 12 inches long, with adult ones usually measuring about 6 to 9 inches.
- The reason sardines contain such low levels of mercury is that they feed at the bottom of the food chain, mainly on tiny microplankton.
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