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Fins up, tins open, folks — “sardine girl summer” hath arrived.
The fishy trend has TikTok on the hook with users posting clothes, accessories, home goods and snack spreads that feature the humble, petite poisson.
Soft and oily, sardines have been a culinary anchor for centuries in India, the Philippines, Tunisia, Portugal, Greece and Italy. In their briny beauty, they’re typically sold in colorful, decorative tins and have, as of late, come to represent the ease and vibrancy of the Mediterranean lifestyle.
While sardine girl summer is largely an aesthetic movement, experts say the cold-water fish is packed (pun intended) with health benefits.
“Sardines might be having a fashion moment, but they deserve a spot on your plate, too,” Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices, told The Post.
“Canned sardines are often overlooked but incredibly nutrient-dense, offering about 23 grams of protein per can.”
Burgess noted that sardines are one of the few foods naturally high in vitamin D, with a 3.75-ounce can providing about 22% of the daily recommended intake.
“Small but mighty sardines pack a nutrition punch both for what they do and don’t include,” registered dietitian Ashley Koff, founder of Better Nutrition Program, told The Post.
Koff noted that, because sardines are a smaller species of fish, there is less concern for mercury exposure.
Sardines are also rich in EPA and DHA, omega-3 fatty acids, which provide anti-inflammatory and heart health benefits.
Omega-3 fatty acids have been shown to help increase gray matter in the brain, which may combat the development of neurological disorders like Alzheimer’s.
Further, some evidence suggests that omega-3 fatty acids reduce the risk of eye diseases, including macular degeneration.
A 2006 study found that consuming one to two servings of sardines per week provides enough omega-3 fatty acids to reduce the chances of developing heart disease by more than one-third.
The ‘hot girl’ fish
It turns out what’s good for the heart also supports general hotness.
“Sardines are a good source of GLA, an omega-6 fatty acid known to promote healthy hair, skin, nails and hormones; I call it the ‘GLAmor’ fatty acid!” said Koff.
Another beauty boon?
Sardines are swimming in marine collagen, a Type I collagen that is particularly beneficial for skin, bone, tendon, and tissue health.
‘Nature’s aspirin’
Sardines also contain B12 and calcium, which support bone and brain health, and the tinned fish can also fight inflammation.
“A stealth attribute of sardines is the presence of pro-resolving mediators whose role is to turn off inflammation — or ‘resolve’ it — they are like nature’s aspirin. This is a huge reason sardines top my list for those with pain and inflammation issues,” said Koff.
How to eat them
In addition to being a budget-friendly super food, sardines are ready-to-eat and can easily be gussied up into a meal.
They usually come sans fish heads and are packaged in water, oil or tomato juice. If they’re in brine and vegetable oil, they should be consumed within one day of opening — though if they’re packed in tomato sauce, they can be eaten for up to a week after opening.
“Try them smashed on toasted sourdough with lemon and chili flakes, or mix them into pasta with garlic and olive oil for a quick, protein-packed meal,” suggested Burgess.
Looking for more ways to incorporate sardines into your daily diet?
Top a cracker with a sardine and mustard, sauté sardines in oil, garlic, onions, lemon juice, and salt and pepper, and serve with rice or substitute sardines for lox on top of a bagel.
Still a bit confused about how sardines became the It Trend of summer 2025? While it’s likely largely about embracing whimsy, sardines are also famously affordable — and many see the tiny tinned fish craze as an indicator of a looming recession, with people looking for cheap ways to feel luxurious.
La Dolce Vita on a shoestring, or pull tab if you will.
