Quick Summary
When to Choose Sardines
Choose sardines for milder flavor, larger size, more calcium (with bones). Best for omega-3 beginners.
When to Choose Anchovies (Canned in Oil)
Choose anchovies for intense umami flavor, cooking ingredient, more concentrated nutrients. Best for seasoning and flavor.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Sardines | Anchovies (Canned in Oil) | Winner |
|---|---|---|---|
| Calories | 208 | 84 | 🏆 Anchovies (Canned in Oil) |
| Protein | 24.6g | 12g | 🏆 Sardines |
| Total Fat | 11.5g | 5.8g |
Key Vitamins & Minerals
Calcium
🏆 Sardines has 2.6x more
Omega-3 Fatty Acids
🏆 Anchovies (Canned in Oil) has 40% more
Selenium
🏆 Sardines has 2.7x more
Vitamin B12
🏆 Sardines has 2.8x more
Health Benefits Comparison
Sardines Benefits
- Exceptionally high in omega-3s for heart and brain health
- Excellent source of vitamin D and calcium (with bones)
- Rich in protein for muscle building
- Low in mercury compared to larger fish
Anchovies (Canned in Oil) Benefits
- Highest omega-3 to omega-6 ratio among fish
- Excellent B12 for energy and nerves
- Sustainable low-mercury choice
- Calcium from edible bones
Practical Considerations
💰 Cost
Sardines: Moderate
Anchovies (Canned in Oil): Moderate
🕒 Preparation
Sardines: Easy
Anchovies (Canned in Oil): Easy
📦 Storage
Sardines: Refrigerate
Anchovies (Canned in Oil): Refrigerate
🍽️ Versatility
Sardines: Very versatile
Anchovies (Canned in Oil): Very versatile
The Bottom Line
Both Sardines and Anchovies (Canned in Oil) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Sardines if: Choose sardines for milder flavor, larger size, more calcium (with bones). Best for omega-3 beginners.
Choose Anchovies (Canned in Oil) if: Choose anchovies for intense umami flavor, cooking ingredient, more concentrated nutrients. Best for seasoning and flavor.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Sardines and Anchovies (Canned in Oil) in Nutrivio
Compare how Sardines and Anchovies (Canned in Oil) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
