Canned fish comes with numerous advantages; it’s convenient, shelf-stable, and often less expensive than fresh or frozen seafood options. Not only that, but canned fish can also enhance your culinary skills—try incorporating anchovies into pasta or topping your rice bowl with sardines. Surprisingly, the trend of consuming bony canned fish, such as sardines, has emerged in recent years. While a character from the 2009 movie “Cloudy With a Chance of Meatballs” might have declared sardines “super gross,” these little fish are actually an excellent source of calcium, thanks to their bones.
Dr. Kezia Joy, a registered dietitian nutritionist with wellness retailer Welzo, emphasizes that opting to remove bones or avoiding canned seafood is a significant oversight. By doing so, you miss out on valuable calcium and other essential nutrients. She notes that many people discard bones from canned fish out of habit or a dislike for their texture, not realizing that these bones are packed with minerals vital for maintaining strong bone health.
Why canned fish bones are not only safe but good for you
According to Dr. Joy, fish bones become softened during the canning process, making them perfectly safe for consumption. The high temperatures used during canning break down the bones, which not only makes them easy to chew but also digest. Most bones found in canned fish are small and virtually unnoticeable while eating. “This accessibility makes canned fish a nutrient-rich option, particularly for those who may not have easy access to other sources of minerals,” she explains.
Fish bones are rich in calcium, phosphorus, and protein. “Calcium and phosphorus are essential for maintaining bone density and are foundational elements for various trace nutrients that regulate our skeletal system,” Dr. Joy adds. “By discarding the bones, you are likely losing most of the calcium in your meal and limiting access to one of the best sources of these critical nutrients.”
If you’re still hesitant about eating fish bones, try adding some lemon juice. Fish is often served with lemon because it was traditionally believed that the acidity could help dissolve any stray bones lodged in the throat. Another great tactic is to mash the canned fish, bones and all, and blend it with ingredients like onions or tomatoes, which can help disguise the texture.
