Shockingly Satisfying Sardine Salad for Bone Health

For many people, sardines might not be the most appealing food. This is unfortunate, however, seeing as sardines are nutrient packed powerhouses. Sardines contain many of the vitamins and minerals necessary to maintain bone health.

Sardines are one of the best sources of the critically important vitamin D. Vitamin D is mostly synthesized from sun exposure and is relatively rare in most foods, especially at the levels found in sardines!

Vitamin D assists the body in absorption of calcium, which is also found in abundance in sardines. Sardines contain other bone-building minerals such as phosphorus and potassium. Additionally, sardines contain omega-3 fatty acids DHA and EPA, vitamin B12, selenium, and iodine.

But what good does all this nutrition do if you don't want to eat the sardines?

That's why we put together this shockingly delicious "sardine salad" recipe. It tastes even better than tuna salad and is packed with all the bone healthy nutrients listed above.


1 can of sustainably harvested sardines (look for a brand with extra virgin olive oil)
¼ red onion, chopped finely
½ celery stick, halved and chopped
1 tablespoon mayonnaise (olive oil or avocado oil based, avoid canola oil and soy oil)
Dash of sea salt
Pinch of black pepper
Drizzle of lemon juice and olive oil
Fresh parsley or other herbs


1. Drain the sardines and mash with a fork, leaving the bones in. The bones contain most of the calcium and are small enough to eat.
2. Mix the mashed sardines with the onions, celery, mayonnaise, lemon juice, and black pepper.

Adapted from

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