Sardinemaxxing Is Still Trending — Should You Try It?

When it comes to canned fish, tuna and salmon tend to be America’s go-tos. But lately the humble sardine has been getting lots of social media love in the form of TikTok videos tagged #sardinemaxxing.

In one TikTok video, @brock.toks pops one of the silvery filets into his mouth and refers to sardines as the “most underrated protein in the game.” Creator @arahooshmand admits that sardines “look disgusting but the nutrient profile isn’t.”

So, how healthy are sardines? And how many should you eat? Here’s what registered dietitians say about these oily little fish.

Potential Health Benefits of Sardinemaxxing

“Sardines are a highly nutritious, convenient, and affordable protein source that is best when consumed in a balanced diet,” says Sheri Gaw, RDN, CDCES, a registered dietitian nutritionist in San Jose, California, and owner of Sheri The Plant Strong Dietitian.

Rich in Omega-3 Fatty Acids

Omega-3s are good for heart and blood vessel health and may help relieve rheumatoid arthritis and migraine pains. They’ve been shown to support brain health and potentially lower your risk for Alzheimer’s disease and dementia.

Low Calorie, High Protein

“Depending on the kind of sardines you purchase, they can be lower in fat and sodium than many typical protein sources,” says Joel Ramdial, EdD, RD, the program director of nutrition in the department of allied health, kinesiology, and sport sciences at Southeast Missouri State University in Cape Girardeau.

Ramdial suggests choosing sardines canned in water, which may have fewer calories.

Contain Calcium and Vitamin D

These are nutrients many people struggle to get enough of, Ramdial says. “Sardines are a great option to help fill this common nutrient gap,” he notes.

Low in Mercury

Potential Downsides of Sardinemaxxing

If you’re hardcore sardinemaxxing, you should know that it’s possible to eat too many sardines, especially if you’re excluding other food groups, Dr. Hunnes says. Ramdial adds that the fish should be part of a “well-rounded, healthy eating plan” that includes whole grains, fruits, and vegetables.

Even in moderate amounts it’s important to know that canned sardines can be high in salt, which you should pay attention to (and potentially limit or avoid) if you have high blood pressure, diabetes, gout, or kidney disease, Gaw says.

Another thing to consider, Hunnes says, is that sardines can taste “fishier” than other options, which might take some getting used to. Then there are the tiny bones, which are safe to eat and nutritious but add a texture that some might not enjoy, Ramdial says.

How Many Sardines Should You Eat and How to Add Them to Your Diet

If you’re new to sardines, here are some ways to get them into your diet:

• Eat them on their own, straight out of the can.
• Swap sardines into tuna recipes.
• Toss them into salads, pastas, or grain bowls.
• Eat them with crackers or whole-grain toast.