With sardines missing from shelves, here are the best tinned fish options

If you are a sardine aficionado − long-time or recent − you may have noticed your favourite and affordable tinned fish has been harder to get lately. In fact, many supermarket shelves have been cleared of it.

Like many recent food shortages, the culprit is TikTok (or FoodTok, as it is commonly known), which, along with the cost-of-living crisis, has caused the product to go viral. So what can you do if sardines are missing from shelves? We asked a leading dietitian for her take on tinned or canned fish − and if sardines really are all they are cracked up to be.

Sardines, sometimes known as pilchards, are a small, oily fish in the herring family. While sardines are often smaller and younger fish, pilchards are slightly larger and older.

The term ‘sardine’ was first used in the 15th century and was thought to come from the Italian island of Sardinia, where the fish were abundant.

Sardines in a can came to Australia in 1839. Today, most tinned sardines sold here are imported from European countries such as Portugal and Spain, or Asian processing hubs in Thailand and the Philippines.

There are also local producers, such as the South Australian Sardine Fishery.

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What’s so good about sardines?

Sardines have long been praised for their health benefits, and accredited practising dietitian and nutritionist Danielle Shine told nine.com.au they were 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 range of important nutrients, including protein, omega-3 fatty acids (EPA and DHA), vitamin D, vitamin B12 and, when the soft edible bones are consumed, calcium.”

She said sardines were a high-quality protein that support muscle maintenance, tissue repair and immune function.

“Because sardines are small, lower on the food chain fish, they generally accumulate less mercury than larger, longer-lived predatory fish,” she said.

However, despite the hype, Shine said she was cautious whenever any food, including sardines, was framed as offering “the key to health or longevity”.

“There are no miracle foods, and no single food can compensate for an otherwise unbalanced dietary pattern,” she said.

In fact, she said sardines had their downsides.

Some varieties, particularly those packed in brine or heavily salted, were high in sodium.

“The strong flavour and distinctive texture can be a barrier for some people,” she said. 

There are a number of tinned fish options on our supermarket shelves. Shine said almost all varieties of fish provide all nine essential amino acids, and varying degrees of other nutrients.

Here’s the nutritional rundown on each.

Tuna

Tinned tuna is an affordable and nutrient-dense source of lean protein. It has more protein per serve than sardines and is milder tasting − great for non-fish lovers.

Most canned tuna in Australian supermarkets is imported. The biggest-selling brand, John West, is owned by Simplot Australia and its tuna is sustainably sourced before being canned in the Asia Pacific.

Shine said tuna was a “popular introduction to tinned fish because it has a mild flavour and familiar texture”.

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Like most other fish, tuna provides all nine essential amino acids needed for tissue repair and muscle maintenance, as well as EPA and DHA omega-3 fatty acids for heart and brain health, vitamin B12, which aids energy and red blood cell formation, vitamin D, for bone and immune health and the powerful antioxidant selenium.

“It provides high-quality protein and nutrients including selenium, iodine and vitamin B12, [but] most canned tuna varieties contain less omega-3 than oily fish such as sardines, salmon and mackerel,” Shine said. 

“Canned tuna is generally considered a lower-mercury seafood choice because it commonly uses smaller tuna species that are younger when caught, which tend to accumulate less mercury than larger, older tuna species.

“It can be included as part of a healthy diet, including during pregnancy, when following recommended seafood intake guidance.”

Pros: Milder taste so perfect for people new to seafood. More protein per serve than sardines.

Cons: Most canned tuna varieties contain less omega-3 than oily fish such as sardines, salmon and mackerel. Because tuna is a predatory fish, it naturally contains mercury. However, Food Standards Australia New Zealand says it is safe for everyone, including pregnant women.

Salmon

Tinned salmon is a nutritious protein source. In Australia, John West, Safcol and home brands produced by Coles, Woolworths and ALDI dominate our supermarket shelves.

“Tinned salmon is one of the closest alternatives to sardines nutritionally. It provides protein, omega-3 fats, vitamin D and vitamin B12. If the edible bones are included, it can also provide calcium, which is an added nutritional bonus,” Shine said.

“It can be more expensive than tuna and may have a stronger flavour or softer texture that some people may need to adjust to.

“It is best for people wanting a mild oily fish option or a nutritional alternative to sardines.” 

Pros: A 100-gram serving contains about 20-25g of protein, high levels of Omega-3 fatty acids (EPA and DHA), Vitamin B12, and selenium. Salmon is also higher in Vitamin D than sardines. While sardines have more calcium than salmon, leaving the bones in canned salmon provides up to 300mg of calcium. Salmon is also low in mercury.

Cons: It can be higher in sodium than fresh salmon but rinsing the tinned salmon after draining can reduce your salt intake.

Mackerel

Mackerel is an open sea fish found in waters all over the world, including Australia. They are about three times the size of sardines, and have a richer, meatier texture and stronger flavour.

As a result, Shine said it was the best option for people who enjoy “stronger flavours and want a high omega-3 option”.

“Similar to sardines and salmon, it’s an oily fish that’s naturally rich in omega-3 fatty acids (EPA and DHA), as well as providing protein, vitamin D and vitamin B12,” Shine said.

“The flavour is stronger than tuna and salmon, which may not appeal to everyone.

“Mercury levels vary between fish species and tend to be higher in larger, older predatory fish.

“Some larger species, like Spanish mackerel, contain more mercury than smaller oily fish varieties. This doesn’t mean it should be avoided, but rather included as part of a varied seafood intake.”

Tinned 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: Tinned mackerel sold in Australia contains 18-28g of protein per 100g. Like other tinned fish, mackerel is a source of omega-3, including DHA and EPA. It is also a good source of Vitamin D and B12. In fact, a serving of mackerel will supply more than the daily recommended intake of B12.

Cons: Large species of mackerel such as Spanish or king mackerel might contain higher levels of mercury. Stronger flavour than tuna and salmon, which may not appeal to everyone.

Anchovies

Anchovies are a small foraging fish found in temperate and tropical oceans all over the world.

They are known for their intense briny flavour and distinctive texture, which is mainly due to their natural high fat count and salting and storage method.

Most anchovies found in Australian supermarkets and imported from the Mediterranean Sea and Bay of Biscay off Spain.

They are among the closest fish to sardines, and are a good source of protein and omega-3s.

Anchovies are rich in flavour and can add depth to meals. They provide protein, omega-3 fats and micronutrients including selenium, and can contribute calcium when the edible bones are consumed. 

Shine said because anchovies were often eaten in smaller amounts than sardines. mackerel and salmon, they might not supply the same amount of omega-3.

“They’re typically cured and can be very high in sodium, so they’re better used as a flavour ingredient rather than a major protein source,” she said.

Pros: Contain high levels of iron, zinc and niacin.

Cons: The salt-curing process makes them significantly higher in sodium.

Other tinned seafood

If you are not a fan of these options, there are other tinned seafood products on supermarket shelves, including smoked oysters and mussels.

“Mussels and oysters provide nutrients including vitamin B12, zinc, iron, iodine and protein. Prawns are also a source of protein and provide nutrients including selenium, iodine and vitamin B12,” Shine said.

But she warned that smoked and canned seafood products could be higher in sodium, while mercury levels “vary between seafood species”.

“Many crustaceans, including prawns, lobsters and crabs, and molluscs, including oysters and mussels, are considered lower-mercury choices,” she said.

And if you are not a seafood fan, don’t despair. Shine said it’s entirely possible to achieve a healthy, balanced diet without eating sardines, or other tinned fish alternatives.

“Rather than focusing on any single food, I encourage people to include a variety of nutrient-rich foods that fit with their preferences, culture, budget and lifestyle. Nutritional needs can be met in many different ways,” she said.

“The Australian Dietary Guidelines recommend including fish and seafood as part of the broader ‘lean meats and alternatives’ food group, and organisations such as the Heart Foundation recommend eating two to three serves of fish per week, including oily fish where possible.

“The key message is variety. While tinned fish is a convenient, affordable and nutritious option, it’s ideal to include a range of seafood, including fresh, frozen and tinned options where possible.

“Different types of fish provide different nutrient profiles, and choosing a variety of seafood can help support a balanced and enjoyable dietary pattern.”