Are you supposed to eat the bones in canned mackerel?

December 26, 2025 •

3 min read

According to registered dietitians, the bones in tinned fish are not only safe to eat but also highly nutritious, making them a valuable source of calcium. The high-pressure canning process softens these bones, which means that yes, you are supposed to eat the bones in canned mackerel for an added nutritional boost.

Quick Summary

The high-heat canning process makes bones in canned mackerel edible, soft, and a fantastic source of calcium and other minerals, which are beneficial for bone health.

Key Points

Edible and Nutritious: The bones in canned mackerel are completely safe to eat and provide a significant source of calcium and other minerals.
Soft and Digestible: The high-heat, high-pressure canning process softens the bones, making them easily chewable and digestible.
Health Benefits: Eating the bones contributes to improved bone health and provides essential nutrients like calcium, phosphorus, and Vitamin D.
Minimal Texture Impact: For those with texture sensitivity, mashing the fish can help blend the soft bones in seamlessly with the flaky flesh.
When to be Cautious: Individuals with specific health issues like swallowing difficulties, kidney disease, or strong texture aversions may choose to avoid the bones.
Convenient Calcium Source: Canned mackerel with bones is an affordable and convenient way to increase your calcium intake, especially if you don't consume dairy.

The Surprising Safety and Nutrition of Canned Mackerel Bones

For many, the sight of bones in a tin of mackerel can be off-putting, but rest assured, they are not only safe but also meant to be consumed. The secret lies in the industrial canning process, which transforms these potentially bony morsels into a palatable and nutrient-rich component of the fish.

The Canning Process Explained

The reason the bones in canned mackerel are safe to eat is due to a process called retort sterilization. During this procedure, the fish are cooked at high temperatures (over 240°F) under pressure for an extended period. This intense heat and pressure effectively sterilize the contents of the can and, crucially, soften the bones. The calcium structure breaks down, making the bones tender and pliable. As a result, you will find they are easily mashed with a fork and become nearly unnoticeable when mixed with the flaky flesh of the mackerel.

The Nutritional Advantages of Eating Mackerel Bones

Leaving the bones in your canned mackerel means you are unlocking a trove of nutritional benefits. While mackerel flesh is celebrated for its high omega-3 fatty acid content, the bones bring additional key minerals to the table.

A Calcium Powerhouse: Fish bones are an excellent natural source of calcium, a mineral vital for maintaining strong bones and teeth. A can of mackerel with the bones included can provide a significant portion of your daily requirement.
Vitamin D and Phosphorus: The bones contain phosphorus, and the fish itself is a good source of Vitamin D, which works synergistically with calcium to support overall bone health.
Trace Minerals: The bones also contain beneficial trace minerals like boron, which is important for bone retention.

Addressing Common Concerns

While eating the bones is generally recommended, some people may have reservations or specific health considerations.

When to Consider Avoiding the Bones

For most healthy individuals, eating the softened bones is perfectly fine. However, there are a few scenarios where caution is advised:

Texture Aversion: Some simply dislike the texture. Opt for skinless and boneless varieties if this is the case.
Swallowing Issues (Dysphagia): Individuals with difficulty swallowing should consult a healthcare provider.
Kidney Disease: Those with chronic kidney disease need to monitor phosphorus intake, present in canned fish bones.
Pregnancy and Heavy Metals: While mackerel is generally low in mercury, overall seafood intake is a consideration.

Canned vs. Fresh Mackerel: A Nutritional Perspective


Feature	Canned Mackerel (with bones)	Fresh Mackerel (filleted)
Convenience	Ready-to-eat; shelf-stable	Requires cooking; perishable
Calcium Content	Significantly higher due to edible bones	Very low, as bones are typically removed
Bone Texture	Soft, pliable, and edible	Hard and inedible; requires filleting
Nutrient Availability	Calcium is more bioavailable due to cooking	Standard nutrient content; no bone calcium
Cost	Generally more affordable	More expensive per pound

How to Enjoy Canned Mackerel (Bones and All)

For those new to eating canned fish with bones, mashing the fish into a spread or paté helps integrate the soft bones into the texture.

Mackerel Salad: Substitute for tuna in a classic salad.
On Toast or Crackers: Enjoy simply on toasted bread or crackers.
Pasta Dishes: Flake the mackerel into pasta with garlic, olive oil, and herbs.
Homemade Fish Cakes: Combine with mashed potatoes, herbs, and breadcrumbs.

For more culinary inspiration, visit Bon Appétit for tinned fish recipes.

Conclusion

Eating the bones in canned mackerel is safe, easy, and beneficial. The canning process makes them soft and digestible, providing a significant source of calcium and other vital nutrients. Unless you have a specific health condition, embracing the entire content of the can is a simple way to boost your nutritional intake.

Frequently Asked Questions

The bones are soft because of the high-heat, high-pressure retort sterilization process used in canning. This cooking method breaks down the bone's calcium structure, making it tender and pliable, not crunchy.

For most older children, the bones are safe to eat. However, dietitians suggest avoiding whole canned bones for children under the age of three or for anyone with significant swallowing issues.

Most canned mackerel brands that include the bones use the same high-pressure canning process that makes them edible. If you are concerned, check the label, or simply use a fork to test their softness.

The primary benefit is a significant boost in calcium intake. The edible bones turn canned mackerel into an excellent and easy-to-access source of this essential mineral for bone health.

Yes, many brands offer skinless and boneless mackerel fillets for those who prefer to avoid the bones entirely. This is a great option if you have a texture aversion but still want the benefits of mackerel.

To minimize the bone texture, you can mash the mackerel with a fork to create a smooth spread or paté. Blending it into a salad with mayonnaise or mixing it into pasta dishes are also effective methods.

In many ways, yes. Canned mackerel contains similar amounts of key nutrients like protein and omega-3s. When including the softened bones, canned mackerel can actually provide more calcium than its fresh, filleted counterpart.