Anchovies and sardines provide distinct nutritional advantages in protein, healthy fats, and key micronutrients, according to an evaluation published by Health. While both small fatty fish are often sold canned in oil and serve as excellent sources of lean protein, their specific nutrient profiles differ.
In a 28-gram serving canned in oil, anchovies contain 8.19 grams of protein compared to 6.97 grams in sardines. Dietary guidelines state that healthy adults should consume between 1.2 and 1.6 grams of protein per kilogram of body weight, though exact individual needs depend on age, health status, and physical activity levels.
Fats and omega 3 content
Sardines lead in overall unsaturated fat content, providing 2.56 grams per serving compared to 1.8 grams in anchovies. However, anchovies offer higher omega-3 levels, containing 594 milligrams per 28-gram serving compared to 278 milligrams in sardines.
Increasing intake of unsaturated fats and omega-3 fatty acids supports heart, brain, and eye health. Omega-3 lowers blood triglyceride levels, reducing risk factors for cardiovascular disease and stroke, while replacing saturated fats from full-fat dairy, red meat, and tropical oils with unsaturated fats lowers heart disease risk. Insufficient omega-3 levels have been linked to higher risks of Parkinson's disease, schizophrenia, attention deficit hyperactivity disorder, and depression, while supplements may improve mild cognitive impairment before it progresses to dementia. Additionally, consuming fatty fish reduces the risk of age-related macular degeneration and dry eye syndrome.
Micronutrient differences
Sardines contain roughly 10 times more vitamin B12 than anchovies, and a single sardine provides as much vitamin D as about eight anchovies. Sardines also supply nearly double the phosphorus of anchovies, offering 20% of the daily recommended adult intake per 28-gram serving, along with higher calcium levels. Conversely, anchovies contain approximately 60% more iron than sardines.
