SMALL FISH > They have plenty to offer in the way of health and environmental benefits

 

Why Sardines and Other Small Fish Are the Secret to a Healthier Diet, According to Experts

These fish may be small, but they're mighty.

By Christina Manian, RDN

Published on April 27, 2025

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Photo: Javier Zayas

When it comes to seafood, larger fish, like tuna, salmon, cod, mahi mahi, trout, and swordfish, usually get all the attention. They’re more likely to be found on restaurant menus, in sushi rolls, and displayed at the fish counter.

However, smaller fish, like sardines, anchovies, mackerel, and herring, deserve to be just as revered. “You may not be as familiar with these forms, but they are important in many traditional diets,” says Sharon Palmer, MSFS, RDN, registered dietitian and sustainable nutrition expert. “For example, herring is key to traditional Nordic diets, and sardines and anchovies are part of the Mediterranean diet, while mackerel is used in many traditional diets, including Nordic, Japanese, and Mediterranean diets.”

Not only are these tiny fish just as tasty as their larger counterparts, but they have plenty to offer in the way of health and environmental benefits. “Because these fish feed or ‘forage’ on even smaller aquatic life, they are very nutrient-dense, meaning they pack in a lot of nutrients in a relatively low amount of calories,” explains Tami Best, MS, RDN, registered dietitian. 

Read on to discover our top seven reasons for loving small fish—and why they might just be a healthier choice than the bigger fish we’re all accustomed to.