Sardines are small, oily fish that are commonly eaten, with soft, edible bones. The bones provide calcium and other nutrients. While sardine bones are generally considered safe to eat, there are some things to consider.
Quick Answers
Here are quick answers to common questions about eating sardine bones:
- Are sardine bones safe to eat? Yes, sardine bones are generally safe to eat. They are soft, small, and provide calcium and other nutrients.
- Are the bones crunchy? Sardine bones are soft, not crunchy or hard.
- Do you have to pick out all the bones? No, sardine bones are fine to eat whole.
- Can bones get caught in your throat? They can, so take care when eating them.
- Do sardines have pin bones? Yes, they have small pin bones that can usually be eaten but should be avoided by some.
Are Sardine Bones Safe to Eat?
Sardine bones are generally considered safe to consume. Here are some key reasons why:
- Small size – Sardine bones are very small, making them easy to chew and swallow.
- Softness – The bones have not hardened or calcified yet, so they are soft and pliable.
- Edibility – Most fish with edible bones have them when they are small and young. Sardines are young fish.
- Nutrition – Sardine bones provide calcium and other beneficial nutrients like phosphorus.
- Common practice – Many cultures eat small fish bones as part of the fish.
Larger fish bones are dangerous because they are rigid, sharp, and can pierce or become embedded in soft tissues. But sardine bones pose significantly less risk.
Are the Bones Crunchy?
No, sardine bones have a soft texture, not a crunchy or brittle texture. Their bones contain cartilage and have not hardened yet. This makes them easy to chew and swallow.
You may get a light “pop” from the bones when eating them, but they do not have a pronounced crunchy or crispy texture.
Do You Have to Pick Out All the Bones?
It is not necessary to pick out every single bone when eating sardines. Many people eat them whole, bones and all. The bones are harmless to eat for most people.
However, you may want to avoid the larger pin bones that run down the center of the fish. It is fine to eat sardines and get most of the smaller soft bones.
Can Bones Get Caught in Your Throat?
While not common, it is possible for sardine bones to get caught in your throat while eating them. To reduce this risk:
- Chew the sardines well before swallowing.
- Drink water or liquids to help wash down any bones.
- Avoid talking or laughing while eating sardines.
- Cook sardines to soften the bones even more.
Take your time eating them and be cautious if you start to feel discomfort or a bone stuck in your throat. Drink water and seek medical help if needed.
Do Sardines Have Pin Bones?
Yes, sardines have small pin bones. These are fine, narrow bones that run vertically down the center of the fish.
Pin bones provide structure and support the fish, but they can be sharp. It’s best to avoid eating the pin bones if possible.
However, they are difficult to remove from sardines. Eating the pin bones sometimes happens by accident but is usually not harmful.
Who Should Avoid Eating Sardine Bones?
While most people can safely consume sardine bones, the following groups may want to avoid them:
- Children – Bones can pose a choking hazard for little kids. Children under 5 should avoid bones.
- Elderly – Older adults may have difficulty chewing and digesting bones.
- Denture wearers – Bones can damage dentures by getting stuck or breaking them.
- Recent surgery – Bones may be hard to digest after surgeries like tonsil removal.
- Digestive issues – Certain conditions make bones harder to pass, like diverticulitis.
In some cases, it may be possible for these groups to eat sardine flesh while picking out the majority of bones ahead of time.
Nutritional Value of Sardine Bones
Eating sardine bones provides additional nutritional value, especially calcium. A 3.75 ounce can of sardines with bones contains:
- Calcium: 35% of the RDI
- Phosphorus: 34% of the RDI
- Vitamin D: 23% of the RDI
- Vitamin B12: 22% of the RDI
- Selenium: 50% of the RDI
Sardines and their soft bones are one of the few food sources of calcium that is well-absorbed. This makes them an excellent choice for vegans, vegetarians, and anyone wanting to boost calcium intake.
Calcium Content
Calcium is the most abundant mineral found in sardine bones. A 3.75 ounce can contains 351mg of calcium, providing 35% of the recommended daily intake.
Calcium plays essential roles like building strong bones and teeth, nerve signaling, muscle contraction, heart health, and hormone secretion.
Phosphorus Content
Phosphorus works with calcium to support bone structure and strength. About 34% of your daily phosphorus needs are found in one can of sardines with bones.
Phosphorus aids kidney function, nutrient utilization, growth and repair, pH balance, and the production of ATP energy in cells.
Vitamin D Content
A single serving of sardines contains 23% of the vitamin D you need per day. Vitamin D helps the body effectively absorb calcium from food.
Vitamin D also impacts immune function, heart health, mood regulation, cell growth, and reduction of inflammation.
How to Buy and Eat Sardines with Bones
Here are some tips for selecting and eating sardines with bones:
- Buy canned sardines – Canned varieties are cooked, convenient, and retain nutrients from the bones.
- Choose skinless and boneless – Opt for boneless sardines to avoid pin bones.
- Read the ingredients – Boneless sardine cans will list bones as an ingredient.
- Cook before eating – Grilling, baking, or frying sardines further softens the bones.
- Eat slowly – Chew carefully and drink water to swallow bones smoothly.
- Add sauce or oil – Acidic ingredients help break down bones for digestion.
- Try easy recipes – Make sardine salad, pasta, or toast for an intro to bones.
While fresh sardines have edible bones too, canned fish are cooked making bones softer. Canned varieties also have bones that are already broken down and safer for consumption.
Best Canned Sardine Brands with Bones
Here are some top-rated brands of canned sardines with bones:
- Wild Planet Wild Sardines in Extra Virgin Olive Oil
- Season Skinless & Boneless Sardines in Olive Oil
- Bela Sardines in Olive Oil
- King Oscar Sardines in Olive Oil
- Brunswick Sardines in Soybean Oil
Simple Sardine Recipes to Try
These easy sardine recipes let you enjoy bones’ nutrients with complementary flavors:
- Sardine salad – Mix sardines with greens, tomato, onion, olives, olive oil, and lemon juice.
- Pasta with sardines – Toss pasta with sardines, olive oil, garlic, red pepper flakes, and parsley.
- Sardine toast – Top toasted bread with sardines, avocado mash, and a squeeze of fresh lemon.
- Sardine tacos – Serve sardines in corn tortillas with cabbage, salsa, cilantro, and lime wedges.
Risks and Precautions with Sardine Bones
While sardine bones are generally harmless, take these precautions when eating them:
- Avoid bones if you have diverticulitis, IBS, or bowel obstructions.
- Don’t eat bones everyday or in huge amounts.
- Cook sardines thoroughly if bones feel hard or sharp.
- Pick around visible pin bones carefully.
- Chew thoroughly and eat sardines slowly.
- Drink water or liquids while eating to wash down bones.
In most cases, sardine bones pass through the digestive system without problems. But very rarely, they may cause obstructions or lacerations if swallowed in large, sharp pieces.
Conclusion
Sardine bones are soft, small, and generally safe to eat. They provide extra nutrition like calcium, phosphorus, and vitamin D. While a few precautions should be taken, sardine bones can be enjoyed regularly as part of a healthy diet by most people.
Canned varieties already have soft, cookable bones. Opt for skinless, boneless sardines to avoid any pin bones. Chew thoroughly, eat slowly, and drink liquids to safely swallow the harmless bones.
