The mainstream consciousness has long ignored tinned fish as a desirable meal option. But, as with many overlooked trends, TikTok (or TinTok as tinned fish lovers like to call it) has given the humble can of sardines a full-on rebrand.
According to a report from consumer data researchers at Spate, tinned fish’s popularity on TikTok has skyrocketed up 91% year over year. Several factors fuel this rise: Brands like Fishwife have led a packaging makeover with colorful, vintage-inspired designs that make canned seafood look as good as it tastes. There’s also been a growing emphasis on sustainability and transparency around sourcing, attracting a new wave of environmentally conscious consumers. Clean-label brands like Wild Planet and Barnacle Foods are becoming household names in this new wave of canned seafood.
What was once considered a dusty pantry staple is now being embraced with gusto, as more people turn to the pre-packaged fish for quick, easy meals.
So how healthy is it?
Registered dietitian-nutritionist Lauren Manaker explains that tinned fish refers to seafood that has been cooked, preserved, and packed in cans or tins. Some examples include tuna, salmon, sardines, mackerel, and anchovies. Manaker notes that this specific type of fish holds much of the same nutritional value as fresh fish. It’s packed with high-quality protein, omega-3 fatty acids, vitamins, and minerals: making it not just trendy, but a smart, health-conscious choice as well.
What are its benefits?
Rich in Omega-3 fatty acids
Depending on the fish, Manaker says that it can be rich with omega-3 fatty acids, which are known to support heart and brain health, reduce inflammation, and may improve your mental wellbeing.
A source of high quality protein
Tinned fish is also a great source of protein, which is known to help build and repair tissues and keep you feeling full.
Packed with other essential nutrients
Manaker says that you’ll also find minerals like calcium, vitamin D, and selenium in tinned fish. Calcium and vitamin D are known for supporting bone health, while selenium can support your thyroid and immune function.
Convenient and affordable
On a practical level, Manaker says that tinned fish is one of the easiest and most budget-friendly ways to incorporate nutrients into your diet. You don’t need to cook tinned fish (which she says makes it convenient for those who don’t know how to cook fish) and can be added to whatever foods you like. “[It’s] perfect for those who want to enjoy seafood without the hassle of preparation or cleanup,” she says.
Has a long shelf life
Manaker says that tinned fish has a long shelf life and makes for the perfect food to meal prep around. This helps reduce food waste, which is always a welcomed added bonus.
Versatile in flavour
We love foods that work with a variety of different spices, herbs, and sauces. Manaker says you can easily incorporate tinned fish with whatever suits your personal taste preferences.
The Downsides
Manaker advises checking the sodium and oil content in tinned fish, especially if you have high blood pressure or heart concerns. Avoid heavily processed options with rich sauces. Tuna can be high in mercury, so choose lower-mercury types like skipjack or brands that test for mercury, such as Safe Catch. This is especially important during pregnancy. The FDA recommends 2–3 servings of cooked fish per week.
How to eat tinned fish
“Tinned fish is incredibly versatile, so enjoy it however you like,” says Manaker. “It can be eaten straight from the tin as a quick protein-packed snack or incorporated into recipes for added nutrition and flavor. Toss it into salads, mix it with whole grain pasta, spread it on whole grain crackers, or add it to soups and stews. The nutritional benefits remain the same, so it really depends on your taste and routine.”
Or you can eat it the way people do on Tiktok— as a tinned fish board complimented with crackers, potatoes and dipping sauces.
This article was first published on Vogue.com.
