Published May 7, 2026 03:00AM
In our family, Sundays were dedicated to fish dishes. My grandmother skillfully sautéed sardines with onions and tomatoes, creating a distinctive aroma that flowed throughout our home, almost as if it had a personal grudge against my sense of smell. By the time I was seven, I had dubbed them “the stinky fish” and persistently begged for pancakes like any typical American child. My Caribbean grandmother, however, was unmoved in her culinary traditions.
While I sought to escape their smell, sardines unexpectedly became a sensation on the internet. In addition to being celebrated as a skincare and health hack popularized by TikTok, these small tin-packed protein sources also emerged as ideal trail food. They are affordable—unless you opt for luxury brands—portable, and rich in protein.
This article explores how sardines and their tinned fish companions have transformed from something I—and likely many others—avoided, to becoming a prominent staple in wellness and outdoor activities, now recognized as a superfood.
Canned Fish: A Lifeline for Armies
During the Napoleonic Wars in France (1803–1815), military forces faced significant challenges in preserving food. In a bid to address this issue, Napoleon offered a monetary reward for anyone who could find a solution to maintaining food freshness for troops in the field.
By 1809, French chef and confectioner Nicolas Appert discovered that food could be preserved by heating it and sealing it in airtight containers. This method effectively killed germs; when the food cooled, the can sealed tightly, barring any new bacterial entry. Fish could be densely packed into tins, remain fresh, and be transported over great distances, leading to the rise of canned food.
By 1943, the U.S. began rationing canned fish due to soaring demand from World War II soldiers who required a reliable protein source. An astounding eighty percent of tinned sardines and mackerel, along with sixty percent of canned salmon, were allocated for military consumption. (Interestingly, during World War I, empty beef and fish cans served as makeshift hand grenades.)
What once was a lifesaving food source has now transitioned into a critical element for health and performance enhancement.
Why Are Sardines Making Waves Today?
Sardines have gained such popularity that the tinned fish market is projected to reach a staggering $64 billion by 2032, according to a report from Introspective Market Research tracking consumer patterns. There are several factors contributing to their widespread acclaim.
Firstly, they are easy to carry and have an extended shelf life. During the pandemic, many people turned to canned goods for quick snacks, with canned foods seeing a surge in demand. Sardines can be stored safely in your pantry for around three years and are believed to taste even better after aging. According to a 2022 study, sardines packed in tomato sauce remain edible for several days post-opening.
Secondly, their social media presence cannot be overlooked. TikTok users have inundated feeds with extravagant “seacuterie” boards. Earlier this year, health influencer Ally Renee posted a video that garnered nearly three million views, proclaiming sardines to be “skincare in a can.” Many viewers echoed her sentiment, revealing long-standing love for the fish. Additionally, pop star Kelly Rowland further popularized them by sharing her lunch recipe featuring sardines, soft-boiled eggs, greens, and lemon.
Another key factor is their affordability. In an interview with Vox, Renee revealed she started consuming sardines because they were the most budget-friendly option in Los Angeles. The interplay between eating healthily and staying within budget seems to underpin our increasing fascination with sardines, especially as food prices rise. A generation raised during inflation is adapting their spending and eating habits. Some premium brands like Fishwife can cost almost $11 per tin (or $32 for a three-pack), while others are available for around $2 to $3 per can, with brands like Bumblebee offering sardines for just $1.49.
Lastly, sardines are loaded with health benefits. A 2023 review published in Frontiers in Nutrition highlights sardines as one of the most nutrient-dense foods. They provide omega-3 fatty acids that benefit heart health, enhance energy, and may lower the risk of neurodegenerative ailments like Alzheimer’s. They are also rich in protein; the review notes that a 100-gram serving of sardines (with a can typically containing 85-119 grams) yields between 20 and 24 grams of protein.
Briana Bruinooge, a registered dietitian and CEO of New England Nutrition and Exercise, endorses the sardine trend wholeheartedly. She emphasizes that sardines contain nutrients essential for muscular strength, endurance, and cognitive function. “Vitamin D and calcium are vital for bone health and muscle performance,” she explained to Outside. It’s no wonder sardines are deemed optimal fuel for outdoor endeavors.
Why Sardines Are the Perfect Snack for Outdoor Adventures
Craig Cooper, a 61-year-old longevity expert and bestselling author of Your New Prime, which focuses on thriving after 40, has been taking canned sardines with him on outdoor adventures for over fifty years. “Sardines are my top superfood; they’ve been my go-to since I was seven,” he shared with Outside. Whether he’s tackling ultra-endurance swims in Greece, competing in Spartan World Championship races, or enjoying surf trips in Fiji, Cooper always carries a tin of sardines. “They provide real nutrition for extended outdoor efforts, not just empty calories,” he noted.
Sardines boast a micronutrient profile that surpasses most sports foods, particularly in docosahexaenoic acid (DHA), the omega-3 fatty acid crucial for brain health and regulating inflammation. “Consuming the entire sardine delivers calories, protein, fats, and an array of micronutrients,” Bruinooge explained. The complete sardine offers far more nutritional benefits than any fish oil supplement.
Cooper concurs, adjusting his purchasing decisions accordingly. He favors Fishwife’s Sardines with Hot Pepper, ensuring they come with bones for added calcium, magnesium, and phosphorus.
Addressing Mercury Concerns
Worry not, says Bruinooge. Sardines contain low levels of mercury compared to canned albacore tuna, which has about 27 times more mercury. Additionally, their sodium content is beneficial for athletes experiencing electrolyte loss during extensive activities. She suggests a maximum of three to four servings per week due to their organic arsenic content and notes their purine levels, which can be problematic for those prone to gout or kidney stones. Cooper adds that while sardines are low in carbs, it’s essential to combine them with higher-carb, calorie-dense foods, especially for sustained endurance output.
Unlike many fleeting food trends, Cooper is thrilled that sardines are now being embraced in the wellness world. “Sardines are backed by solid science, with years of research supporting their nutritional advantages,” he states.
Tips for Managing the Fishy Aroma and Packing Them
Sardines, as my childhood experience illustrated, are notorious for their strong smell, which can be an important consideration on the trail. To address this, Cooper recommends double-bagging each empty tin in resealable bags before packing it away. This effectively contains the smell, preventing it from attracting wildlife and preserving peace on your hike.
Moreover, a can of Fishwife sardines weighs approximately 120 grams, meaning carrying two or three will add noticeable weight to your pack. If you are mindful of your load, this is something to consider prior to setting off on your adventure.
Last week, I bought a tin of sardines and tasted one directly from the metal can, just as Cooper recommends. The flavor was more intense than I anticipated, and surprisingly enjoyable.
My grandmother wasn’t ahead of her time; she was merely providing for her family in the same way she always had—offering something nutritious and budget-friendly that filled our home with its robust aroma each Sunday. It’s amusing or perhaps embarrassing for the rest of us that it took so long for the rest of the world to catch on. Probably both.
Marisa McMillan is Outside’s health history columnist. She’s an ardent runner and skier, always eager to try new foods, regardless of their appearance. She previously explored the history of cottage cheese.
