Pinterest recently dropped its Summer 2026 Trends Report and one of the most fascinating categories is food and the throwback appeal of some very old-timey eats.
If you thought a revival of 1950s-inspired Jell-O salads was something you’d never see in your lifetime, think again. Gelatinous apps are one of summer’s biggest food trends with Pinterest searches for jellied culinary creations exploding; it seems our want and love for all things nostalgic has landed us here. Pinterest data shows a serious spike in searches for things like ‘pretzel jello salad,’ ‘cottage cheese jello salad recipes,’ ‘carrot jello salad,’ and ‘mandarin orange jello salad.’
Hot on the heels of this retro foodie trend is another buzzy one which you likely have seen many headlines about: sardines.
This humble—and often adorably packaged—tinned fish has become a superfood in 2026, loved as a quick, easy, and affordable protein hit. Sardines have become a choice breakfast, lunch and dinner item, and sardine boards are the new charcuterie spreads. Toronto-based holistic nutritionist and movement coach Sabrina Virdee sees this sardine moment as an exciting and validating one. “They are one of those quiet nutritional powerhouses, and have been for generations, but now are experiencing the same level of fame as avocados because everyone is serving them on toast.”
Read on for more of Virdee’s expert insights into why ‘sardinemaxxing’ has become a huge thing.
What are the benefits and nutritional wins of eating sardines?
“From a nutrition perspective, they are the perfect source of complete protein,” Virdee shares. “They are incredibly nutrient dense, and support everything from muscle maintenance and metabolism to hormone support and satiety. They are also one of the richest natural sources of omega-3 fatty acids, particularly EPA + DHA, which play an incredibly important role in reducing inflammation, strengthening your skin barrier, and supporting cognitive, brain and heart health. For women specifically, one of the biggest nutritional wins is they are packed with so many micronutrients lacking in our diets. They are simple to eat, minimally processed and are packed with highly absorbable calcium, vitamin D, selenium, B12 and iron. Another benefit often overlooked is that they are low on the food chain, meaning they accumulate less mercury than larger fish.”
Is there such a thing as over consumption when it comes to eating sardines?
“As with most foods, more isn’t always better, and in my practice, I always advocated everything in moderation,” Virdee says. “For healthy adults, one to three tins a week is a really beneficial way to boost protein and omega-3 intake. Eating more is generally fine, but I would encourage a varied diet which gives you access to a broader range of nutrients. It’s also important to note not all tinned sardines are equal. Pay attention to what the sardines are packed in. Look for sardines packed in extra virgin olive oil or water as some can be very high in sodium.”
Your tips for incorporating sardines into a balanced, healthy eating plan?
“People are busy, budgets are tighter and there is a growing appreciation for simple, protein forward and nourishing meals,” Virdee reports. “This is a huge reason why sardines are so popular. They are the protein anchor to a meal. Pair them with healthy fats and fibre rich carbohydrates and you have created a beautiful, balanced meal. They are easily elevated and work amazingly well on sourdough toast smashes with avocado and lemon. They can be tossed into a simple salad with beans and fresh herbs, mixed into a grain bowl with roasted veggies and greens, or layered onto crackers with fresh veggies and hummus. Always remember, nourishing our bodies isn’t about chasing one single superfood or food group. Yes, sardines are nutritious, but their benefits are amplified when they are incorporated into a diet rich in colour plants and vegetables, whole grains and nuts and seeds.”
Why do you think sardines have become a huge viral hit?
“Sardines sit at the intersection of many cultural shifts,” Virdee says. “First, there is a growing awareness around adequate protein intake. Everyone wants to look and feel strong and when it comes to food choices people are very interested in nutrient density, energy, and satiety. Sardines deliver all. Second, we are seeking less processed foods and moving back towards traditional staples. As for the social media element, today’s platforms have the unique ability to turn the most ordinary habits into identities. ‘Sardinemaxxing’ isn’t truly about sardines, it’s about showcasing the fact you are optimizing your wellness through simple and intentional choices. For years, wellness had been associated with overpriced smoothies and every new and improved super powder and supplement. Sardines couldn’t be more different. They are humble, accessible, affordable and a lot unexpected. In this way, I think, they have become the anti-wellness, wellness food.”
