The #1 Collagen-Rich Food to Buy at Costco, According to a Dietitian

If you’ve ever gone down the rabbit hole of researching skin health, you’ve likely come across collagen. But collagen is more than just a potential beauty booster. It’s actually the most abundant protein in the body, found in your ligaments, tendons, muscles, bones, tissues and even the lining of your intestines.

While collagen is available in supplement form, it can also be found naturally in a variety of foods and drinks. If you’re a Costco shopper, read on to learn what collagen can—and can’t—do for you, plus our pick for the No. 1 collagen-rich food to add to your cart.

The #1 Collagen-Rich Food to Buy at Costco

Sardines top our list for the No. 1 collagen-rich food at Costco. Costco carries several brands of these tasty little fish. However, lightly smoked Wild Planet Wild Pacific Sardines in Extra Virgin Olive Oil are an especially delicious “catch.” Plus, they’re sustainably caught and sold in convenient 6-packs of 4.4-ounce cans.

Per 3-ounce serving, you’ll get these impressive benefits:

• Protein: 18 g
• Total Carbohydrate: 0 g
• Calcium: 15% Daily Value 
• Iron: 10% Daily Value
• Vitamin D: 50% Daily Value
• EPA/DHA omega-3 fats: 1,800 mg

Even though sardines may be teeny-tiny, they are jam-packed with nutrients. Let’s start with collagen. Collagen is found in the skin, scales and bones of sardines, parts of the fish that most people typically don’t consume. However, their bones are so soft, and sardines are so small that you can eat them whole to take advantage of their collagen. Sardines boast a unique form of collagen called marine collagen. While research on humans is limited, animal studies have shown that marine collagen may improve skin’s overall appearance by minimizing wrinkles and boosting skin elasticity.

In addition to collagen, sardines are rich in EPA and DHA, omega-3 fats that promote heart, brain and immune health. They are also an excellent source of vitamin D and provide calcium, so they support bone health, too. Finally, a 3-ounce portion delivers a whopping 18 grams of protein, which supports satiety. 

Health Benefits of Collagen

Collagen is the main protein in our skin. Yet, as we age, our bodies produce less of it. Could it help you look younger? Maybe. One review study found that consuming collagen may improve skin’s moisture levels and elasticity. However, because research on this topic is limited, more study is needed, according to the study’s authors. And even though there’s lots of hype that collagen can help build stronger hair and nails, there’s little to no research supporting these claims.

Collagen has, however, been shown to play a role in joint health. For instance, research has found that including collagen in the diet can help reduce joint pain and improve joint functionality in athletes, especially when consumed one hour before exercising. When combined with resistance training, it may also help older people build muscle. It may additionally help alleviate arthritis-related joint pain.

Since our bones are primarily made of collagen, bone mass also diminishes with age. This can increase the risk of developing bone-related diseases, such as osteopenia and osteoporosis. Potentially, collagen might help. For instance, one study found that long-term collagen peptide supplementation helped restore some lost bone in women with osteopenia or osteoporosis.

Tips to Include Sardines in Your Diet

With their mild, briny flavor, sardines are a versatile protein-rich option to incorporate into your weekly meal plan. Since most sardines come canned, there’s no cooking required. So they’re easy and convenient to add to meals and snacks or to enjoy right out of the can!

Move over avocado toast—we are declaring it the year of sardine toast! Simply mash sardines with a fork and spread them on a slice of toast or on top of crackers for a quick snack like these Sardines on Crackers.

Or toss sardines on top of your favorite bowl of greens or salad. Need inspo? Try this Greek Salad with Sardines. These tasty little fish also shine in pasta dishes like Lemon-Garlic Sardine Fettuccine and Spicy Sardine Linguine.

Looking to jazz up your breakfast? Add sardines to your morning eggs for extra protein and a healthy dose of omega-3s and vitamin D.  

The Bottom Line 

Incorporating sardines into your diet can be an easy, quick and delicious way to up your collagen intake. Their collagen may promote joint and bone health and might even help your skin look younger. Plus, they’re loaded with protein, omega-3 fatty acids and vitamin D, and supply calcium and iron. So, don’t forget to pick up a pack of Wild Planet Wild Pacific Sardines next time you swing by Costco. But don’t stop there. If you’d like to add even more collagen to your rotation, try these 10 collagen-filled foods and drinks!