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Is Canned Fish Bone Good for You? – An Expert Nutritionist Weighs In

4 July, 2025

Is the fish bone in canned food good for you? This is a question that puzzles many people who consume this convenient food. According to nutrition experts, if properly prepared, the soft fish bones in canned food are not only safe but also offer multiple health benefits, especially for bone health and mineral absorption.

1. How are the bones in canned fish softened?

According to Health, an American specialized website, the process of manufacturing canned fish typically involves cooking at high temperatures and pressure, which helps soften both the fish meat and bones.

Rima Kleiner, an American nutritionist, states, “This process breaks down the calcium structure, making the bones soft and easy to digest.”

Specifically, the fish is sterilized in a pressure cooker, usually at temperatures above 115 degrees Celsius, which makes the bones porous and soft, similar to fish marrow after prolonged stewing. This cooking process not only destroys pathogens but also softens the collagen and minerals in the bones.

Soft and porous fish bones are easier to consume.

2. When should you avoid eating fish bones from cans?

Although the bones in canned fish are mostly edible, there are certain cases where direct consumption of these bones is not recommended.

Louisa Mason, a nutritionist, advises, “I do not suggest consuming canned fish bones for individuals who have undergone throat radiation therapy, patients with uncontrolled gastroesophageal reflux disease (GERD), or children under three years old.”

In such cases, experts recommend mashing the canned fish and optionally mixing it with lemon juice to further soften the bones before consumption.

2. Are the bones in canned fish good for you?

Small fish like sardines or anchovies have thin bones that easily disintegrate during the canning process. With these types of fish, the bones almost entirely dissolve, making them easy to eat and harmless.

For salmon, while the bones are larger and more visible, canning still significantly softens them. However, individuals with digestive issues or safety concerns should exercise caution when consuming them.

3. Surprising health benefits of canned fish bones you shouldn’t ignore

The bones in canned fish are not only safe but also a valuable source of nutrition. Notably, calcium and boron are two essential minerals for bone health.

“Canned fish is one of the most absorbable sources of calcium,” emphasizes expert Mason. “Additionally, fish bones contain boron, a crucial mineral in estrogen metabolism and bone density maintenance.” However, this nutritional source is often overlooked, especially among the elderly or highly active individuals.

According to experts, canned fish bones provide nutrition for the elderly.

4. How to eat canned fish to optimize benefits and minimize risks?

Louisa Mason recommends including canned fish in your diet 2-4 times per week, alternating between different types of fish like sardines, salmon, and anchovies. This not only diversifies your nutrient intake but also reduces the risk of heavy metal exposure from a single fish source.

Fish bones in canned food, when properly processed, are entirely edible and offer multiple health benefits. Notably, canned fish bones are a rich source of calcium and minerals. However, consumers should be cautious of specific sensitive groups and consider mashing the fish before consumption to ensure maximum safety.