Anchovies vs Sardines – Which is Healthier?

Our Verdict

When comparing anchovies to sardines, we picked the sardines.

Why?

In terms of macros, sardines have slightly more protein and more than 2x the fat, but the fat profile is healthier than that of anchovies, meaning that the amount of saturated fat is the same, and sardines have more poly- and monounsaturated fats. Breaking it down further, sardines also have more omega-3. Unless you are for whatever reason especially keen to keep your total fat* intake down, sardines win here.

*or calories, which in this case come almost entirely from the fat, and sardines are consequently nearly 2x higher in calories.

When it comes to vitamins, sardines further distinguish themselves; anchovies have more of vitamins B2 and B3, while sardines have more of vitamins A, B1, B6, B12, B9, E, and K—in some cases, by quite large margins (especially the B12 and K, being 14x more and 26x more, respectively). A clear win for sardines.

Minerals are closer to even; anchovies have more copper, iron, and zinc, while sardines have more calcium, manganese, phosphorus, and selenium. That’s already a slight win for sardines, before we take into account that sardines’ margins of difference are also much greater than anchovies’.

In short, enjoy either in moderation if you are so inclined, but sardines win on overall nutritional density.

Want to learn more?

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Farmed Fish vs Wild Caught: More Important Than You Might Think

Take care!