Anchovies vs. Sardines: Unpacking the Nutritional Showdown

Daily Health

04/02/2026

When it comes to small, oily fish, anchovies and sardines often appear side-by-side on grocery store shelves. Both are lauded for their health benefits, but which one truly reigns supreme? A closer look at their nutritional profiles reveals subtle yet significant differences in protein, healthy fats, and essential micronutrients.

Key Takeaways

Anchovies offer slightly more protein and omega-3 fatty acids per ounce.
Sardines generally contain higher concentrations of many vitamins and minerals.
Both are excellent sources of lean protein and healthy fats, but sodium content can vary significantly, especially in canned versions.

Protein Powerhouses

Both anchovies and sardines are excellent sources of lean protein, crucial for cell development, repair, and overall growth. However, anchovies hold a slight edge, offering approximately 8.19 grams of protein per 1-ounce serving compared to sardines' 6.97 grams. For individuals aiming to meet daily protein recommendations, a serving of anchovies can contribute a notable portion to their intake.

Healthy Fats: Omega-3s and Beyond

While sardines provide more total unsaturated fat (2.56 grams per ounce) than anchovies (1.8 grams per ounce), anchovies are the superior choice for boosting omega-3 fatty acid levels. A 1-ounce serving of anchovies contains about 594 milligrams of omega-3s, significantly more than the 278 milligrams found in the same amount of sardines. These healthy fats are vital for heart health, brain function, and eye health, helping to reduce triglycerides and potentially ward off cognitive decline and vision issues.

Micronutrient Marvels: Vitamins and Minerals

When comparing vitamin and mineral content, sardines generally outshine anchovies. Sardines boast substantially higher levels of Vitamin B12, essential for nerve function and red blood cell formation, and Vitamin D, crucial for calcium absorption and bone health. Sardines are also richer in phosphorus and calcium, both vital for bone structure and bodily functions. However, anchovies do provide more iron per serving, which is important for red blood cell formation and tissue function.

Considerations Before You Buy

It's important to note that while anchovies and sardines are naturally low in sodium, many canned or jarred versions have significant amounts of salt added for preservation and flavor. A 1-ounce serving of anchovies, for example, can contain over 1,000 milligrams of sodium, which is nearly half of the daily recommended limit. Always check nutrition labels to choose options with lower sodium content to mitigate risks associated with high sodium intake, such as high blood pressure and heart disease.

Both fish are small, have low mercury levels due to their position on the food chain, and are often consumed with their bones, which are softened during the canning process and provide an excellent source of calcium.

2025-12-12

Comparing Key Habits for Longevity: What Centenarians Reveal

Discover 6 evidence-based habits practiced by centenarians, compare their benefits & learn practical steps to support healthy aging and longevity.