If you’re a sardine fan—longtime or recent—you may have noticed that your favorite, affordable canned fish has become harder to come by lately. In fact, many supermarket shelves have been cleared of it.
As with many recent food shortages, the culprit is TikTok (or FoodTok as it is popularly known), which, along with the cost of living crisis, has led to the product going viral. So what should you do if the sardines are missing from the shelves? We asked a leading nutritionist what she thinks about tinned fish – and if sardines are really all they are, then they’re amazing.
Which canned fish are healthier? We turned to a nutritionist. Nine
Sardines, sometimes called pilchards, are small, fatty fish in the herring family. While sardines are often a smaller, younger fish, pilchards are slightly larger and older.
The term “sardine” was first used in the 15th century and was thought to have come from the Italian island of Sardinia, where fish was plentiful.
Sardines in cans arrived in Australia in 1839. Today, most canned sardines sold here are imported from European countries such as Portugal and Spain, or from Asian processing centers in Thailand and the Philippines.
There are also local producers such as the South Australian Sardine Fishery.
What’s good about sardines?
Sardines have long been praised for their health benefits, and accredited practicing nutritionist and nutritionist Danielle Shine told nine.com.au they are an affordable, convenient and nutritious option to include in your diet.
“Sardines can be a nutritious option for people who eat fish,” she said.
“They provide a number of important nutrients, including protein, omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12 and, when soft edible bones are consumed, calcium.”
Canned sardines have disappeared from Australian supermarket shelves. Aleaimage
She said sardines are a high-quality protein that supports muscle maintenance, tissue repair and immune function.
“Because sardines are small fish lower on the food chain, they tend to accumulate less mercury than larger, longer-lived predatory fish,” she said.
However, despite the hype, Shine said she is cautious when any food, including sardines, is touted as “the key to health and longevity.”
“There are no miracle foods, and no one food can compensate for an unbalanced diet,” she said.
In fact, she said that sardines have their downsides.
Some varieties, especially those packed in brine or heavily salted, are high in sodium.
Sardines are known for their health benefits, but there are also disadvantages. Olga Mazyarkina/iStock
“The strong flavor and distinctive texture may be a barrier for some people,” she said.
There are many options for canned fish on the shelves of our supermarkets. Shine said almost all types of fish contain all nine essential amino acids and varying amounts of other nutrients.
Here’s a quick nutritional breakdown of each.
Tuna
Canned tuna is an affordable and nutrient-dense source of lean protein. It has more protein per serving than sardines and a milder flavor – great for non-fish lovers.
Tuna is an excellent source of omega-3.
Most canned tuna in Australian supermarkets is imported. The best-selling John West brand is owned by Simplot Australia and its tuna is sustainably sourced and then canned in the Asia Pacific region.
Shine said tuna has become a “popular introduction to canned fish because it has a mild flavor and a familiar texture.”
Like most other fish, tuna contains all nine essential amino acids needed for tissue repair and muscle maintenance, as well as the omega-3 fatty acids EPA and DHA for heart and brain health, vitamin B12, which promotes energy and red blood cell formation, vitamin D for bone health and immunity, and the powerful antioxidant selenium.
“It provides high-quality protein and nutrients including selenium, iodine and vitamin B12, but most canned tuna contains less omega-3 than fatty fish such as sardines, salmon and mackerel,” Shine said.
“Canned tuna is generally considered a low-mercury seafood choice because it typically uses smaller species of tuna that are younger when caught and tend to accumulate less mercury than larger, older types of tuna.
“It can be included in a healthy diet, including during pregnancy, as long as recommended seafood consumption guidelines are followed.”
Pros: The mild flavor is ideal for people new to seafood. More protein per serving than sardines.
Cons: Most canned tuna contains less omega-3 than fatty fish such as sardines, salmon and mackerel. Since tuna is a predatory fish, it naturally contains mercury. However, Food Standards Australia and New Zealand state it is safe for everyone, including pregnant women.
Salmon
Canned salmon is a source of nutritious protein. In Australia, supermarket shelves are dominated by John West, Safcol and home brands Coles, Woolworths and ALDI.
“Canned salmon is one of the closest nutritional alternatives to sardines. It contains protein, omega-3 fats, vitamin D and vitamin B12. If it includes edible bones, it can also provide calcium, which is an added nutritional bonus,” Shine said.
“It may be more expensive than tuna and may have a stronger flavor or softer texture, which some people may have to adjust to.
“It’s best for people who want a mild, oily fish or a nutritious alternative to sardines.”
Canned salmon is “one of the closest nutritional alternatives to sardines.” bigacis
Pros: A 100 gram serving contains about 20-25 grams of protein, high levels of Omega-3 fatty acids (EPA and DHA), vitamin B12 and selenium. Salmon also contains more vitamin D than sardines. Although sardines contain more calcium than salmon, canned salmon with bones contains up to 300 mg of calcium. Salmon is also low in mercury.
Cons: It may have more sodium than fresh salmon, but rinsing canned salmon after draining can reduce your salt intake.
Mackerel
Mackerel is a high seas fish found in waters around the world, including Australia. They are about three times the size of sardines and have a richer, meatier texture and stronger flavor.
As a result, Shine says it’s a better option for people who like “stronger flavors and want foods high in omega-3s.”
“Like sardines and salmon, they are fatty fish that are naturally rich in omega-3 fatty acids (EPA and DHA) and also contain protein, vitamin D and vitamin B12,” Shine said.
“The flavor is stronger than tuna and salmon, which may not be to everyone’s taste.
“Hercury levels vary by fish species and tend to be higher in larger and older predatory fish.
“Some larger species, such as Spanish mackerel, contain more mercury than smaller fatty fish. This does not mean it should be avoided, but rather included in a varied seafood diet.”
Mackerel contains more omega-3 and B12 than sardines. JackF
The canned mackerel found in Australian supermarkets comes from both local and international fisheries. Commonly sold brands include Deep Cove (Woolworths), Sole Mare (Coles) and Ocean Rise (Aldi).
Pros: Canned mackerel sold in Australia contains 18-28g of protein per 100g. Like other canned fish, mackerel is a source of omega-3s, including DHA and EPA. It is also a good source of vitamin D and B12. In fact, a serving of mackerel will provide more than the recommended daily allowance of B12.
Cons: Larger species of mackerel, such as Spanish or king mackerel, may contain higher levels of mercury. Stronger flavor than tuna and salmon, which may not be to everyone’s taste.
Anchovies
Anchovies are small forage fish found in temperate and tropical oceans around the world.
They are known for their intense salty flavor and characteristic texture, which is mainly due to their high natural fat content and the pickling and storage method.
Most anchovies can be found in Australian supermarkets and are imported from the Mediterranean Sea and the Bay of Biscay off the coast of Spain.
Anchovies are “best used as a flavoring ingredient rather than a primary source of protein.” iStock/Magone
They are one of the closest fish to sardines and are a good source of protein and omega-3s.
Anchovies have a rich flavor and can add depth to dishes. They provide protein, omega-3 fats and micronutrients including selenium, and can also provide calcium when edible bones are consumed.
Shine said anchovies are often eaten in smaller quantities than sardines. mackerel and salmon, they may not contain the same amount of omega-3.
“They are typically cured and can be very high in sodium, so they are best used as a flavoring ingredient rather than as a primary source of protein,” she said.
Pros: Contains high levels of iron, zinc and niacin.
Cons: During the salt curing process, they have a significantly higher sodium content.
Other canned seafood
If you’re not a fan of these options, there are other canned seafood on supermarket shelves, including smoked oysters and mussels.
Canned smoked oysters contain many nutrients. Hail shadow
“Mussels and oysters contain nutrients including vitamin B12, zinc, iron, iodine and protein. Shrimp is also a source of protein and contains nutrients including selenium, iodine and vitamin B12,” Shine said.
But she warned that smoked and canned seafood may be higher in sodium, and mercury levels “vary depending on the type of seafood.”
“Many crustaceans, including shrimp, lobsters and crabs, and shellfish, including oysters and mussels, are considered low-mercury foods,” she said.
And if you’re not a seafood fan, don’t despair. Shine said it’s entirely possible to eat a healthy, balanced diet without consuming sardines or other canned fish alternatives.
“Rather than focusing on one food item, I encourage people to include a variety of nutrient-dense foods in their diet that suit their preferences, culture, budget and lifestyle. Nutritional needs can be met in many ways,” she said.
Don’t like canned fish? Don’t despair – you can eat perfectly healthy without it. Ilya Unsalted
“Australian Dietary Guidelines recommend including fish and seafood in the broader ‘lean meats and alternatives’ food group, and organizations such as the Heart Foundation recommend eating two to three servings of fish per week, including oily fish where possible.
“Variety is the key. While canned fish is a convenient, affordable and nutritious option, it is ideal to include a variety of seafood in your diet, including fresh, frozen and canned wherever possible.
“Different types of fish contain different nutrients, and choosing a variety of seafood can help maintain a balanced and enjoyable diet.”