What is the best fish to eat for osteoporosis?

November 27, 2025 •

4 min read

Globally, osteoporosis is a major public health problem affecting more than 200 million people, leading to increased fracture risk. Incorporating certain types of fish into your diet can be a powerful strategy for building stronger bones, as many are packed with essential nutrients like calcium, vitamin D, and omega-3 fatty acids, which is key for those asking what is the best fish to eat for osteoporosis.

Quick Summary

Several types of fish are highly beneficial for bone health due to their high content of calcium, vitamin D, and omega-3 fatty acids. Canned fish with edible bones, like sardines and salmon, provide a significant boost of calcium, while oily varieties such as mackerel and tuna are excellent sources of vitamin D.

Key Points

Sardines and Canned Salmon are Top Choices: Their edible, softened bones provide a rich source of highly absorbable calcium and vitamin D.
Oily Fish Boosts Vitamin D: Salmon, mackerel, and trout are excellent sources of vitamin D, which is essential for calcium absorption.
Omega-3s Support Bone Density: The omega-3 fatty acids found in fatty fish help reduce inflammation, which can contribute to bone loss.
Choose Lower Mercury Options: Opt for smaller fish like sardines and salmon to minimize potential exposure to mercury.
Combine with Other Bone-Healthy Foods: Maximize benefits by pairing fish with calcium-rich vegetables, dairy, or fortified products.
Cooking Method Matters: Baking or grilling fish, rather than frying, helps preserve its nutrient content, especially omega-3s.

The Bone-Building Power of Fish

While dairy products are often the first food group that comes to mind for strong bones, many types of fish offer a formidable nutritional profile that directly supports skeletal health. The key benefits come from a trifecta of nutrients: calcium, vitamin D, and omega-3 fatty acids. Calcium is the primary mineral that builds and maintains bone density. Vitamin D is crucial for helping your body absorb that calcium effectively. Lastly, omega-3 fatty acids, particularly EPA and DHA found in fatty fish, have been shown to help maintain bone density and reduce inflammation, which can contribute to bone loss.

Why Canned Fish is a Top Contender

For those seeking the maximum calcium benefit from fish, canned varieties are often the best choice. This is because the canning process softens the tiny, edible bones of certain fish, making them a readily digestible source of calcium that is absorbed just as well as calcium from milk. This is especially true for sardines and canned salmon.

Beyond Calcium: The Role of Oily Fish

Even when the bones are not consumed, fish is a vital source of vitamin D, with oily, cold-water fish being particularly rich. For those who get little sun exposure, these fish are an essential dietary source of this bone-supporting vitamin. The omega-3s in these fish also play a significant role in mitigating the inflammation that can accelerate bone loss.

Top Fish to Include in Your Osteoporosis Diet

Here are some of the best fish options to help strengthen your bones:

Sardines: A nutritional powerhouse, canned sardines are rich in both calcium (from their edible bones) and vitamin D. They are also high in omega-3s and have lower mercury levels than larger fish.
Canned Salmon: Like sardines, canned salmon is an excellent source of calcium due to its soft, edible bones. It also provides high levels of vitamin D and omega-3 fatty acids, with wild-caught salmon offering even more vitamin D than farm-raised.
Mackerel: This oily fish is a significant source of vitamin D and omega-3s. It can be found fresh, smoked, or canned and is a versatile addition to any diet.
Tuna: Both fresh and canned tuna are good sources of vitamin D. For bone health, it is best to choose smaller species of tuna and enjoy it in moderation due to mercury concerns.
Rainbow Trout: A freshwater fish, trout provides vitamin D, omega-3s, and is considered a sustainable seafood choice.

Comparison Table: Best Fish for Bone Health


Fish Type	Key Nutrients	Benefits for Osteoporosis	How to Maximize Benefits
Sardines (Canned)	High in Calcium, Vitamin D, Omega-3s	Edible bones are a top source of highly absorbable calcium; boosts vitamin D and anti-inflammatory omega-3s.	Eat canned sardines with their softened bones. Add to salads or mash into a spread.
Salmon (Canned)	High in Calcium, Vitamin D, Omega-3s	Excellent calcium source from edible bones; provides a substantial amount of vitamin D.	Choose canned salmon and incorporate it into dishes like salmon patties or pasta.
Salmon (Fresh/Oily)	High in Vitamin D, Omega-3s	Abundant in vitamin D for calcium absorption; powerful anti-inflammatory effects from omega-3s.	Opt for wild-caught salmon when possible and bake or grill it to preserve nutrients.
Mackerel	High in Vitamin D, Omega-3s	Great source of vitamin D; omega-3s help maintain bone density by reducing inflammation.	Eat fresh, smoked, or canned mackerel. Avoid frying to preserve omega-3s.
Tuna	Good source of Vitamin D, Omega-3s	Offers vitamin D for calcium absorption; contains omega-3s beneficial for bone maintenance.	Choose light canned tuna or smaller species to minimize mercury intake.
Rainbow Trout	Vitamin D, Omega-3s	Provides good levels of vitamin D and omega-3s for bone health.	Grill or bake trout with herbs and vegetables for a healthy, bone-friendly meal.

Making Informed Seafood Choices for Bone Health

When selecting fish to support your bone health, it's important to consider both the nutrient content and safety aspects, such as mercury levels. Smaller fish like sardines and salmon are generally safer options. Cooking methods also matter; for instance, baking or grilling fish, rather than frying, helps preserve its beneficial omega-3 content. Combining these fatty fish with other calcium-rich foods like leafy greens, fortified cereals, and dairy products can create a comprehensive dietary approach to combat osteoporosis. For example, a delicious and easy meal could be a salmon and kale salad with a squeeze of lemon to help with absorption.

Conclusion

For those seeking the optimal fish for osteoporosis, canned sardines and salmon with bones stand out for their exceptional combination of readily available calcium, vitamin D, and beneficial omega-3 fatty acids. Oily, cold-water fish like mackerel, fresh salmon, and trout are also excellent choices, providing crucial vitamin D and omega-3s to support bone density. By strategically including these nutrient-dense fish in your diet, you can significantly enhance your body's ability to absorb calcium, reduce inflammation, and promote stronger, healthier bones, all as part of a balanced nutritional strategy. For further reading on bone health and nutrition, visit the Bone Health & Osteoporosis Foundation.

Frequently Asked Questions

For calcium, canned fish like sardines and salmon are superior because the canning process softens the bones, making them edible and a rich, easily absorbed source of calcium that is often discarded in fresh fillets.

Omega-3s, particularly EPA and DHA found in fatty fish, help reduce inflammation in the body. Since chronic inflammation can accelerate bone loss, these anti-inflammatory effects help maintain bone mineral density over time.

Canned tuna is a decent source of vitamin D and omega-3s, but it only contains a significant amount of calcium if the bones are included, which is rare in most canned tuna products. For calcium, canned salmon or sardines with bones are better choices.

No, fish is a crucial component of a bone-healthy diet but not the only one. A balanced approach includes other calcium sources like dairy and leafy greens, adequate vitamin D from sunlight or supplements, and regular weight-bearing exercise.

Larger, longer-lived predatory fish like king mackerel, swordfish, and shark tend to have higher mercury levels. For regular consumption, it is safer to choose smaller species like sardines, salmon, and trout, which have significantly lower mercury content.

While recommendations can vary, consuming at least two servings of fatty fish like salmon or mackerel per week is generally advised to ensure adequate intake of bone-supporting nutrients like vitamin D and omega-3s.

While fish is one of the best dietary sources of vitamin D, getting enough through diet alone can be challenging for many people, especially during winter months with limited sun exposure. Many may still need a supplement, and it's best to consult a healthcare provider.