:max_bytes(150000):strip_icc()/Health-Anchovies-vs-Sardines-abf78393ed254f7fb6103ad3b603bfd0.png?w=780&resize=780,470&ssl=1 "Which Is Better for Protein, Healthy Fats, and Micronutrients?")
:max_bytes(150000):strip_icc():format(jpeg)/Health-Anchovies-vs-Sardines-abf78393ed254f7fb6103ad3b603bfd0.png)
Anchovies and sardines are both small, oily fish that are usually canned or jarred. Despite their similarities, anchovies and sardines do have some nutritional differences when it comes to protein, healthy fats, and micronutrient content.
While both fish are excellent sources of lean protein, anchovies have a slight edge:
- Sardines, canned in oil: 6.97 grams in a 1-ounce serving
- Anchovies, canned in oil: 8.19 grams in a 1-ounce serving
The amount of protein your body needs depends on a number of factors, including age, health status, and physical activity levels.
Healthy adults should consume 1.2-1.6 grams of protein per kilogram of body weight, according to updated federal dietary guidelines.
For example, if someone weighs 70 kilograms (or 155 pounds), they may want to consume at least 84 grams of protein every day. A 1-ounce serving of anchovies canned in oil would get them about 10% of the way toward that daily protein goal.
Protein is critical for cell development and repair, contributing to physical growth and development.
When it comes to healthy fats in general, sardines come out on top:
- Sardines, canned in oil: 2.56 grams of unsaturated fat in a 1-ounce serving
- Anchovies, canned in oil: 1.8 grams of unsaturated fat in a 1-ounce serving
But if you’re looking to boost your levels of omega-3 fatty acids—a specific type of healthy unsaturated fat—anchovies are the better choice. A 1-ounce serving contains 594 milligrams of omega-3s, while the same amount of sardines has 278 milligrams.
Consuming more omega-3s and healthy fats in general may benefit multiple different aspects of your health:
- Heart health: Omega-3s help reduce levels of triglycerides, or fats in the blood; high triglyceride levels are a risk factor for heart disease and stroke. In general, research has shown that eating unsaturated fats in place of saturated fats—the kind found in full-fat dairy, red meat, and tropical oils—reduces your risk of heart disease.
- Brain health and cognitive function: Some research suggests that insufficient levels of omega-3s may increase the risk of brain health concerns, including Parkinson’s disease, schizophrenia, attention deficit hyperactivity disorder (ADHD), and depression. Another study found that omega-3 supplements could improve mild cognitive impairment, a condition that causes memory and thinking issues that can develop into dementia.
- Eye health: In some studies, people who ate fatty fish (and more omega-3s) had a lower risk of age-related macular degeneration, a condition that can blur vision. Similarly, there’s evidence that diets higher in omega-3s could reduce the risk of dry eye disease. However, more research is needed.
Along with protein and healthy fats, sardines and anchovies are packed with essential micronutrients. However, they contain different amounts of these key vitamins and minerals:
- Vitamin B12: Sardines have about 10 times more vitamin B12 than anchovies. This B vitamin supports nerve cell function, red blood cell formation, metabolism, and the creation of DNA.
- Vitamin D: One sardine has the vitamin D content of about eight anchovies. Vitamin D helps the body absorb calcium and supports bone maintenance and growth.
- Iron: As compared to sardines, anchovies contain about 60% more iron. This mineral helps form red blood cells, supports muscle and tissue function, and more.
- Phosphorus: Sardines are nearly twice as rich in phosphorous than anchovies are. In fact, a 1-ounce serving of sardines contains about 20% of the daily recommended intake for adults. Phosphorus is key in creating structures in the body, including teeth, DNA, and cell membranes.
- Calcium: As compared to anchovies, sardines are a better source of calcium, a mineral which helps support and maintain bone health.
Nutritional content always varies based on packaging and other factors, but here’s how a typical 1-ounce serving of anchovies compares to a 1-ounce serving of sardines:
| Sardines, canned in oil | Anchovies, canned in oil | |
| Calories | 59 | 60 |
| Protein | 6.97 grams (g) | 8.10 g |
| Total fat | 3.23 g | 2.75 g |
| Carbohydrates | 0 g | 0 g |
| Calcium | 108 milligrams (mg) | 65.8 mg |
| Iron | 0.828 mg | 1.31 mg |
| Magnesium | 11.1 mg | 19.6 mg |
| Phosphorus | 139 mg | 71.4 mg |
| Potassium | 113 mg | 154 mg |
| Selenium | 14.9 micrograms (mcg) | 19.3 mcg |
| Sodium | 87 mg | 1,040 mg |
| Zinc | 0.371 mg | 0.692 mg |
| Vitamin B12 | 2.53 mcg | 0.249 mcg |
| Vitamin D | 1.36 mcg | 0.482 mcg |
In addition to their relatively similar nutritional profiles, sardines and anchovies share many other commonalities.
Both are considered forage fish, and they’re often eaten by larger fish or marine mammals. Sardines are a bit bigger—they’re 4-12 inches while anchovies are usually 7-8 inches—but both species’ relative small size and low position on the food chain ensures they have low mercury levels.
Once they’re harvested, anchovies and sardines are usually jarred or canned in water or oil to make them shelf stable. One difference is that canned anchovies are often salt-cured—this gives them a pink color and a salty flavor (as well as high amounts of sodium).
Anchovies and sardines aren’t naturally high in sodium (or salt), but jarred or canned versions often have a lot of salt added.
For instance, a 1-ounce serving of anchovies canned in oil contains 1,040 milligrams of sodium, which is 45% of the recommended daily limit for adults.
Diets high in sodium raise your risk of developing high blood pressure, heart diseases, artery diseases, heart attack, and stroke.
When purchasing canned fish, check the nutrition label and try to find a product that has lower amounts of sodium.
Sardines and anchovies also usually contain bones. The canning process makes these bones safe to eat, though young children and people with swallowing concerns may want to avoid them.
