I’m a Performance Dietitian. This Is the Most Overlooked Protein for Building Muscle

When people are curious about adding protein to their diet, there’s certainly no shortage of choices. Some, of course, are better than others, and when you look under the hood, you’ll quickly see not all proteins are created equal. 

As a performance dietitian for over 25 years, I’ve been helping people improve the quality of their diets with foods that provide flavor and nutrition. I’ve seen trends come and go many times over, and unless you’ve been hiding under a rock, you’ve surely seen protein in everything, even where it doesn’t belong.  

Protein Doritos, protein popcorn, and protein cookies–yeah, I’m looking at all of you. Your pixie dust sprinkling of protein just to advertise the ingredient with a health halo doesn’t impress me and isn’t necessary or helpful. But I digress.

On the flipside, when protein does come from a variety of the right foods, it just makes sense, is aligned with research-supported outcomes, and the latest guidelines. 

Heather Leidy, PhD, Professor at the University of Texas at Austin and expert contributor to the scientific foundation report that shaped the latest Dietary Guidelines, added “the newest dietary guidelines set a new healthy range of protein of 1.2 to 1.6 grams of protein per kilogram of bodyweight. This was based on the collection of data consistently showing the benefits of this higher intake for weight management. When combined with resistance training, higher protein intakes are also beneficial for muscle strength, recovery, healthy aging, satiety, and overall health.”

And with that, one of the most overlooked proteins for building muscle that gets overshadowed by so many others is sardines. Yes, yes–I love high-quality beef, chicken, pork, and so many others–but stick with me. Sardines swim to the top for a good reason.

Related: The Easiest Ways to Get 30 Grams of Protein at Every Meal

Tiny Little Nutrient Powerhouses of the Sea

These tiny little fish are probably not top of mind if you’re aiming for a protein-packed diet, but they actually match ounce for ounce with other animal sources like beef, poultry, and pork. Plus, they’re easy to prepare, delicious, portable, low on the food chain, and packed with nutrients. 

“Most people have omega-3 EPA and DHA levels below what is considered optimal,” adds Kelly Jones, MS, RD, CSSD of KellyJonesNutrition.com. Sardines are a top choice, offering 1500 mg or more in a 3.5-ounce serving. Additionally, they’re also an excellent source of vitamin D and the antioxidant mineral selenium, while providing a good source of iron and calcium.  What’s best about sardines is that they’re versatile and shelf-stable, ready when you’re past due for a grocery trip and need nutrient-dense protein in a meal or snack.”

A diet rich in fish and omega-3 fats has consistently been associated with improved health overall.  Similarly, vitamin D is what’s known as a shortfall nutrient; it is not found widely across the diet, yet studies consistently show adequate intake and optimized blood levels of the nutrient are important for many aspects of health and well-being. 

Sardines are one of the better food sources of both omega-3’s and vitamin D, along with the others already mentioned. A win-win-win.

I understand, however, when people hear the word sardines, they often have a negative connotation without even considering or getting past the image of them in the can. I love them on a salad, with a variety of mixed veggies and other toppings. Even my kids enjoy them, mixed with mayo or avocado as an alternative to tuna salad. I’ll add some cut-up grapes or apples, a bit of balsamic vinegar, and they love it. Admittedly, however, I’m not a renowned chef (or even a pretend one). 

With that said, I asked Chef Andrew Zimmern, author of The Blue Food Cookbook: Delicious Seafood Recipes for a Sustainable Future, Emmy-winning TV personality, and partner with Wild Planet, for some ways to incorporate this fantastic food into your diet that won’t make you want to turn your nose up. 

Make Sardines Tasty Again

“Sardines offer what I call ‘Flavor Bomb Economics, ’ which means they deliver outrageous depth for very little money,” Zimmern said. “They’re nutritional heavyweights with the nutrients they offer–brain food, heart food, survival food–all hiding in a small tin. They also offer culinary versatility; you can mash them in pasta, grill them, spike a salad, or layer them on toast. Tinned sardines are literally a chef’s secret weapon with instant umami, which is code for easy flavor with zero drama.”

Related: How Much Protein Do You Really Need to Build Muscle?

Sardine Recipe Inspo

Better Bacon

Pull them out of the tin, pat dry, and sear in a hot pan for 60 seconds a side until the edges are crisp. Hit them with lemon and a little flaky salt. Slide onto toast with mustard or smashed avocado. Suddenly, it'll feel less like fish in a can and more like a proper protein move.

Sardine Salad Recipe

It eats like tuna salad—only deeper and more savory. Pile it into a sandwich, stuff it into a baked potato, or scoop it up with crackers during the game…no ceremony required.

Sardine Pasta

Chop up a few filets and toss them into hot pasta with olive oil, garlic, chili flakes, and breadcrumbs. They melt into the sauce and turn into pure umami. The same trick works in scrambled eggs or folded into tomato sauce for pizza. I like to think of them as seasoning with benefits. 

So whadya’ say?  Give sardines a whirl.  Your muscles, heart, bones, and taste buds will all thank you.