Wait, You Can Eat Those Bones?—Why Canned Fish Bones Might Be the Most Underrated Superfood in Your Pantry

In many Western households, canned fish has quietly evolved from a wartime staple or emergency shelf item into a beloved kitchen regular. Whether tucked into a Caesar salad in a Boston home or melted over a midnight pizza in a small Tuscan flat, sardines, anchovies, and canned salmon are enjoying a well-deserved revival.

But as you peel back that metal lid, a common question surfaces: What about those little white bones? Are they actually safe to eat?

Surprisingly, not only are they safe—according to nutrition experts—they may just be one of the most nutritious elements of the whole can.

Louisa Mason, a registered dietitian based in Virginia, often recommends a simple but powerful lunch to her clients: mash a can of wild Alaskan salmon with a squeeze of lemon and a touch of Dijon mustard, then spread it on whole grain crackers. “Not only is it delicious and quick,” she says, “but mashing helps break down any remaining structure in the softened bones for people who might be squeamish.”

Why are the bones so soft? It all comes down to the canning process. During production, fish are pressure-cooked at over 240°F in a method known as retort sterilization. This intense heat not only kills pathogens but also softens the collagen and minerals in the bones—so much so that many become fork-tender, even creamy.

Smaller fish like sardines and anchovies already have naturally delicate bones. After processing, they often become nearly undetectable—melting seamlessly into the meat and enhancing both the texture and nutritional profile. “With sardines, you barely notice the bones at all,” says Rima Kleiner, a dietitian and spokesperson for Dish on Fish. “They’re not just safe to eat—they’re enjoyable.”

Salmon, being a larger fish, has more prominent bones—especially the fine, pin-like ones. But even these soften dramatically during canning. Fork pressure is usually enough to mash them, and many people say they contribute to the creamy texture of canned salmon.

But here’s where it gets even more interesting: those bones aren’t just safe—they’re incredibly good for you.

“They’re one of the most bioavailable sources of calcium you can eat,” Mason explains. The bones also contain trace minerals like boron, which plays a role in estrogen metabolism and bone preservation. In other words, they’re a low-effort way to strengthen your skeleton without popping a supplement.

Kevin Sullivan, a former fitness coach in Los Angeles, started eating canned sardines regularly in his 40s after learning about bone density loss in men. “I was taking calcium and fish oil pills every day,” he recalls, “but once I switched to eating sardines a few times a week, I felt better, spent less, and didn’t have to choke down any pills.”

Canned fish might just be one of the most underrated functional foods out there. They’re rich in protein, omega-3s, selenium, calcium, and even Coenzyme Q10—all packed into a shelf-stable tin that doesn’t require refrigeration or much prep. Just pop and eat.

Even more compelling: some studies suggest regular consumption of canned fish may help reduce the risk of certain cancers, including gastrointestinal cancers. One study found that eating sardines may even be more effective than taking fish oil supplements when it comes to raising omega-3 levels and promoting longevity.

That said, there are still a few exceptions. If you have chronic kidney disease, your doctor may advise limiting phosphorus intake—something the bones are high in. People with difficulty swallowing (dysphagia), GERD, or those recovering from radiation treatment should also be cautious. Pregnant individuals are advised to monitor mercury exposure and consult a healthcare provider about canned fish choices.

Texture sensitivity is another reason some people avoid bones. “If someone’s picky about mouthfeel or on a low-calcium diet for medical reasons, they might prefer to remove them,” Kleiner says. “But for the average person? Those little bones aren’t just harmless—they’re a bonus.”

Of course, quality matters. Choose canned fish from reputable sources. Well-processed bones should be pale and crumbly under fork pressure. If the bones are dark, rubbery, or hard, the fish may have been improperly handled—and it’s best not to eat them.

Still, for most of us, those tiny white slivers are nothing to fear. In fact, they might be the easiest, most affordable way to boost your nutrient intake today—without even leaving your kitchen.

As Evelyn, a 70-year-old retired nurse from Brooklyn, puts it: “I used to avoid the bones when I was younger—just the idea of them freaked me out. But now? I chew them like vitamins. I even mash sardines into sandwiches with my grandson. He loves them.”

Turns out, the bones we once picked around might be exactly what our bodies have been missing.