Once considered a wartime staple or a protein to have on hand in case of an emergency, tinned fish is now featured in everything from charcuterie boards to spreads, and more.
However, are the bones in these little delicacies safe to eat, or do these tiny fish need de-boned?
Here’s what nutrition experts say you need to know about the safety of eating the bones of tinned fish—or skip to the bottom line.
Typically, tinned fish undergoes a high-heat, high-pressure canning process that softens their bones to the point where they’re easily chewable and digestible. “This process breaks down the calcium structure, making the bones tender and safe for consumption,” Rima Kleiner, MS, RD, a registered dietitian and voice of Dish on Fish, told Health.
Due to their softened texture, the bones are generally safe, but there are exceptions.
“I often advise clients to mash sardines or salmon with lemon juice to further break down any remaining structure before eating,” Mason added.
When canning tinned fish, manufacturers use a process called retort sterilization, which heats the fish under pressure to over 240 degrees Fahrenheit. “This not only kills pathogens but softens collagen and minerals in the bones,” said Mason.
The bones become chalky and pliable, much like how slow-cooked marrow becomes spoonable. It also improves texture and nutrient availability.
Here’s how canning affects some specific types of tinned fish:
- Sardines and anchovies: These small fish have delicate, fine bones to begin with. During canning, the bones get to the point of near disintegration, making them safe, edible, and even enjoyable for most people, according to Kleiner. The result? Bones that practically melt into the flesh, adding a subtle texture and a boost of calcium, phosphorus, and vitamin D.
- Salmon: As a larger fish, its bones—especially the pin bones—are more noticeable. During pressure canning, the bones soften significantly, though they may retain a bit more structure than those in sardines or anchovies. “These softened bones are entirely edible and contribute to the creamy texture of canned salmon,” said Kleiner.
Tinned fish are some of the most efficient dietary sources of bioavailable calcium, said Mason. Plus, the canned bones contain boron, a trace mineral important for estrogen metabolism and bone retention.
Healthy Functional Food
Tinned fish is one of the most overlooked functional foods for active and aging populations, said Mason. It combines protein, omega-3s, calcium, selenium, and even coenzyme Q10, all in a shelf-stable format.
Promotes Longevity
Researchers in one study found that people who eat tinned fish may actually live longer than those who don’t.
In another study, scientists found that eating canned sardines is more effective at promoting health and longevity than taking a fish oil supplement. It also helped people get more omega-3s.
May Help Fight Cancer
While research is still ongoing, preliminary studies show that eating tinned fish may reduce the risk of certain types of cancer.
In one study, researchers found that eating tinned fish may protect people from colorectal cancer as much as fresh fish.
Affordable and Easy-to-Prepare
Not only is tinned fish affordable, but it’s also easy to prepare and packed with protein.
Kleiner suggests whipping them into a dip or pairing them with crackers and toast for a quick bite. They’re loaded with nutrients essential for strong bones, a resilient immune system, and brain health, she said.
Some people avoid eating the bones in tinned fish because they have texture aversions or a bone phobia.
But from a safety standpoint, they’re not harmful; it’s just a matter of personal preference. “Unless you’re dealing with a specific medical concern or a strong texture aversion, those tiny bones are not only safe, they’re also a bonus,” said Kleiner.
You also should avoid eating the bones if:
- The fish is not from a trusted source or looks under-processed, according to Mason. To know for sure, the bones should yield easily under fork pressure.
- If you have chronic kidney disease. You should monitor phosphorus intake, which can be elevated in canned bones, said Mason.
- If you have difficulty swallowing (dysphagia) and gastrointestinal issues.
- If you are pregnant, to ensure you are limiting your exposure to mercury.
According to dietitians, the bones in tinned fish are softened during the canning process and are not only safe to eat, but also very nutritious. They contain important nutrients like protein, omega-3s, calcium, selenium, and even coenzyme Q10. Plus, they are shelf-stable, affordable, easy to prepare, and can be eaten right from the can.
Most people can enjoy tinned fish without too much concern, but those with kidney disease or who are pregnant may want to discuss recommended amounts with their healthcare provider before consuming it.
