“Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data. University of Michigan Health System: Fish and Seafood, USDA National Nutrient Database: Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone ( NDB No: 15088), PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. Due to their small size, anchovies are prey for almost all carnivorous sea creatures and birds. Anchovies hold 131 calories per 100 g. Despite its small size, anchovy and its products offer unique nutritional and health benefits by having essential fatty acids, protein, minerals and vitamins.. Additionally, consider any particular health conditions you have. What is a sardine? In contrast, anchovies mainly feed on plankton . canned or fresh, as required by the recipe. When eaten from the can, sardines have a flaky, less oily textured flesh with a rich, fishy flavor. Adding either to your diet definitely has some benefits, but as to which one you should go with, depends on how you want to use it in your recipes—as a snack or a part of your lunch. They are mainly sought out for other nutrients, such as omega-3 fatty acids and protein.Fats in SardinesThe oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats,” as they help to prevent heart disease and maintain controlled blood pressure. Sardines tend to be larger with white flesh and a less distinct flavor. Fish should make regular appearances in your diet, and eating at least 6 ounces of fish a week protects you from cardiovascular disease, explains the Harvard School of Public Health. The USDA lists nutrition facts for tomato sauce-packed Pacific sardines as well for oil-packed Atlantic sardines. Anchovies are an entirely different species. So if a sardine is a herring, what are anchovies? Both fish types are low in mercury and high in omega-3 fatty acids. Anchovies have a much more intense fishy and salty taste with a powerful umami undertone.Sardines could be eaten on their own by most who enjoy fish. Some people have concerns that this heat treatment may cause the fatty acids in the fish to oxidize. Alaska pollock vs Sardine - In-Depth Nutrition Comparison. 1 superfood for guys," said Cooper, who co-hosts CNBC's reality pitch series "Adventure Capitalists." LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Just the Basics. While anchovies might be better for you in one particular department than sardines and vice versa, they are both rather good for you and worth adding to your diet in some capacity. When anchovies are used in sauces and dressings, they impart a salty rather than fishy flavor. Pacific sardines contain 2.8 grams of omega-3 fatty acids per 6-ounce serving. Oil-packed anchovies are just the filets—no bones to worry about, but salt-packed anchovies typically include everything except the heads and tails, so you’re looking at scales, fins, and bones (which are edible, by the way). Sardines, however, are often used as appetizers instead of anchovies. A can of Wild Planet White Anchovies packed in olive oil offers the following nutritional benefits: Sardines vs. Tuna vs. Anchovies. Both types of fish are good sources of vitamin D and zinc, but sardines are rich in calcium, while herrings only have about one-fourth the amount. Anchovies have a slightly salty taste and their flavor will stand out more among the other ingredients. diagnosis or treatment. 2020 Privacy Policy Sardines are one of the numerous subspecies of herring. Sardines and anchovies are both small, silver fish that are available in similar forms, but they are far from the same thing.. Sardines. advertisements are served by third party advertising companies. It's possible to get sardines and anchovies fresh or packed in water or another non-oily liquid. A close-up on open tins of sardines and anchovies. Consuming 2 to 3 grams provides even greater benefits to heart health, according to UMHS. Anchovies vs. Sardines. Sardines contribute 16 percent of the DV for iron and 150 percent of the DV for vitamin B-12. What is an anchovy? Despite their reputation as oily, smelly, fatty and usually packed in a tin, there’s lot to like about anchovies, sardines and smelt. Sardines are one of the numerous subspecies of herring. Sardines, Anchovies or Haddock Practical Uses: If you need to fix a quick nutritious meal that you can take to work or a training session, you won’t go wrong with some slices of bread made from whole wheat organic flour and sardines bottled in water or olive oil. The first thing to know is that both anchovies and sardines have a very fishy taste. So if a sardine is a herring, what are anchovies? Tinned sardines are less salty but still represent about 20 percent of your DV for sodium. and One serving of canned anchovies takes up more than 150 percent of your daily limit for sodium. Sardines, especially fresh ones, are delicious, plentiful, and inexpensive. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. With nearly 200 milligrams of calcium, a 3-ounce serving of anchovies provides the same amount as 1/2 cup of yogurt. While there are definitely differences between sardines and anchovies, it’s kind of like comparing apples and oranges. Opened cans of sardines can be refrigerated for up to 2 weeks. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish.. Sardines tend to be larger with white flesh and a less distinct flavor. Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get much bigger than 5 centimeters). Anchovies provide 100 percent of the DV for niacin and selenium and 25 percent of your phosphorus needs. Below, we will discuss the differences between these two kinds of fish. At first glance, you might think that anchovies and sardines are the same fish—or at least the same type of fish. Because manufacturers typically preserve anchovies in salt, the small fish is a high-sodium addition to foods. The anchovy serving contributes 23 percent of the DV for calcium. Refrigerated, they keep 2 months. This is all a matter of taste, mind you, as both fish can be used in various recipes in different ways. Use of this web site constitutes acceptance of the LIVESTRONG.COM At first glance, you can see that in anchovy is much less calories than in mackerel.. Anchovy has 131 kcal per 100g and mackerel 205 kcal per 100g so it is pretty easy to … The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse 3. Anchovies and sardines are both saltwater fish, though some species of anchovies occasionally move into freshwater and some even live there permanently. Note the differences and the similarities between the two fish. . It may be better to buy only as many anchovies as you need from your local fishmonger. They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. But anchovies are so powerful that many find them unpleasant to eat without other flavors to balance out the saltiness. , Both sardines and anchovies provide significant protein in each 3.5-ounce serving. Carbs in SardinesSardines do not contain any carbohydrates. How do anchovies and sardines taste? The calcium and phosphorus in sardines and anchovies are good for strong bones and teeth. On the other hand, canned sardines are usually steam cooked in their cans – the temperature will vary depending on brand/company. FoodsForBetterHealth. Sardines provide 75 percent of the DV for selenium, 50 percent of the DV for phosphorus and 25 percent of the DV for niacin. Herrings and sardines are so similar that herrings are often canned and labeled as sardines. Studies have also suggested that omega-3s may be very good for the health of your brain as they could help prevent or reduce the risk of things like Alzheimer’s. The results of these studies have been mixed, however, and experts agree that more research is needed. Since most of us use canned sardines and anchovies, the difference between the two is not much, but they have a distinct flavor. All three can be consumed fresh but are also available in canned form if you’re looking for a quick and convenient meal on the go. The fat found in these fish is also said to aid in skin health, preventing wrinkles and promotin… It also depends on which flavor you prefer. It’s Anchovies vs. Sardines! Being an oily fish, anchovies are an ideal source of vitamin A, vitamin D, and more importantly a unique source long chain omega-3 fatty acids (PUFA). Fresh sardines are found in their raw state, and you can control how you cook them at home. Herring Vs. Sardines and the Benefits. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. And, honestly, both of them don't look really special, even though they are actually rich of nutrition. Sardines are a significantly fattier fish, containing 11g of fat vs. 5g for anchovies They are both excellent sources of iron, both contain about 50% of the recommended daily amount Both sardines and anchovies are also excellent sources of a variety of nutrients. What Makes Anchovies and Sardines Different? Terms of Use Take a look at your dietary needs and see if one might have that extra piece of your dietary puzzle and go with it, or if worse comes to worst, just pick the one whose flavor you like best. and are often available packed by the case. Dr. Laura Anissian answered. Copyright © 2020 - FoodsForBetterHealth. Both fish types are also high in B-complex vitamins and minerals. used as a substitute for professional medical advice, The sardine serving takes up almost half of the cholesterol you should have for the day, while the anchovies are somewhat lower in cholesterol, representing just over one-quarter of your daily cholesterol limit. Anchovies, while perhaps not the most popular fish, make a healthful addition to your diet. There are multiple differences between sardines and anchovies from species and appearance to nutritional value. Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? Additionally, sardines have vitamin D, which is essential for bone development. 20 years experience Internal Medicine.Canned mackerel has a flavor that’s milder than sardines or anchovies, while still possessing plenty of savory umami goodness. Elusive Vitamin D Copyright © All rights reserved. At the end of the day, you can’t go wrong with either sardines or anchovies. The UMHS notes that fish are especially good sources of iron and vitamin B-12, two nutrients that help maintain strength and energy. Sardines and anchovies are usually interchangeable because of their similarities in color, size and mode of production. Anchovies are an entirely different species. Anchovies also tend to have a much darker color to their flesh than sardines. Anchovies tend to have large eyes and a protruding snout. Anchovies are known for being umami-rich and intensely flavored as a result of the curing process. Anchovies are available to buy in the following forms; Anchovy paste: used as a condiment; Canned: in brine/oil Sardines and anchovies are both small fish species, most often sold oil-packed in tins. Sardines may also be very good for controlling diabetes because of the omega-3 fatty acids. Both have zero carbs. Both sardines and anchovies contain high amounts of these beneficial fats, compared to other fish species. According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. The debate of sardines vs anchovies is common, particularly for people who love seafood snacks, but there are some key differences between the two.. Sardines vs Anchovies. However, they should be in the same form, i.e. They can help reduce cholesterol. According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. Sardines are also good for or nervous system and cognitive functioning because of the high amount of vitamin B12. Sardines contain high amounts of omega-3 fatty acids and low amounts of mercury. Their scales also differ as sardines tend to be silver with dark round spots while anchovies have a green, blue or grayish coloring on their backs. Still, anchovies and sardines are two different kinds of fish, and they offer different flavors, nutritional values, and uses. Serve canned sardines broiled on toast for a classic appetizer. Anchovy Fillets Oil has 167 Calories and 20.00 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. "They're a powerhouse of nutrition… The University of Michigan Health System suggests that women consume at least 1.1 grams of omega-3 fatty acids each day, and men 1.6 grams. Both have zero carbs. The material appearing on LIVESTRONG.COM is for educational use only. But what about their nutritional differences? While often mistaken for one another, there are some clear and obvious differences between the two fish; but there’s no real clear winner on which one is better for you. Four anchovy fillets are enough to season about 1 cup of Caesar salad dressing, and five or six fillets suffice for enough clam sauce to serve four. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data. Anchovies vs. Sardines. For people watching their sodium intake, sardines may make a better choice than notoriously salty anchovies. Sardines. An anchovy serving provides 16 percent of your vitamin E needs for the day, and sardines 10 percent. Calcium helps build and maintain strong bones and teeth. They are native to the Atlantic, Pacific, and Indian Oceans. While dairy foods are commonly associated with calcium, other foods including vegetables like kale and broccoli and fish like salmon, sardines and anchovies provide this important mineral. Or are they completely different? We’ve taken a look at the information and broken it down for you so you can make an informed decision on which of these two fish suits your health and a dietary needs more. Both fish types are low in mercury and high in omega-3 fatty acids. Both anchovies vs sardines are small silvery fish. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2, Figs: Nutrition Facts, Health Benefits, and How to Eat Them, Healthy Christmas Cookies: 5 Christmas Cookie Recipes, What Is Cherimoya? A 3-ounce serving of anchovies canned in oil provides 179 calories, 24.6 grams of protein and 8.3 grams of fat, including only 1.9 grams of saturated fat. Brush both sides lightly with 1 tablespoon of the olive oil. They are very good for heart health as they can help artery blockage and prevent heart disease. any of the products or services that are advertised on the web site. Sardines also contain omega-6 fatty acids and monounsaturated fatty acids. Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get … Sardines have a larger amount of omega-3s than anchovies. Salted anchovies start to lose quality as soon as the tin is opened. Not really. Despite their similarities, it should be known that the two fish are different. There are also differences in tastes and uses. A 22-year-old male asked: It is good if I eat every day a vegetable salad with some cheese and baked ham or canned tuna/sardines? Both sardines and anchovies are considered a healthy dietary choice as they are low in mercury and high in omega-3 fatty acids and protein. Anchovies can be stored by keeping them submerged in olive oil. Usually, small sardines can be substituted for anchovies in a number of recipes. Sardines are also fairly high in iron, which can help in many different areas of your health, including blood flow, which is very good for your heart and circulatory system. Before we go over the argument of which is better for you, let’s look at the health benefits of both sardines and anchovies. The oil in which sardines and anchovies are packed boosts the vitamin E content of each fish serving. ... 2019 / Nutrition. Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. Are there any? Sardines and anchovies may play an important role in the food chain, but they can also play an important role in your health. Leaf Group Ltd. Copyright Policy It should not be Take all of these factors into consideration when choosing your side in the battle between anchovies and sardines. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Sardines have white flesh and are often identified by their slightly protruding lower jaw. Sardines, tuna and anchovies are three of the most popular types of fish available. Compare Alaska pollock to Sardine by vitamins and minerals using the only readable nutrition comparison tool. On the whole, both types of fish are good for heart, bones, skin & hair, and more. Canned anchovies contribute 29 grams of protein, or about 58 percent of the minimum DV for protein. Nutritional values are for 20 grams of fresh anchovies … On the surface, if someone just handed you a can of anchovies and a can of sardines without any labels, you would be hard-pressed to tell the difference. If you cannot find fresh ones, canned sardines are just as good if you're looking to maximize your omega-3 intake. All rights reserved. Canned sardines provide 25 grams of protein, or about 50 percent of the minimum DV for protein. "Sardines are the No. Ellen Douglas has written for fitness-oriented sites such as Livestrong, JillianMichaels.com, AZCentral Healthy Living and eHow. Both are loaded with Omega-3 fatty acids which is a major health benefit, especially when it comes to heart health.They are considered to be an excellent source of protein and calcium and a good source of iron and vitamin B-12. Time for Sardines vs Anchovies: round 2! Anchovy Nutrition. They are both small, silvery fish. They both don’t really look like anything special. The jaw of a sardine protrudes a little more than anchovies. A serving of sardines canned in oil provides 38 percent of your DV for calcium. Anchovies vs. Sardines: Which Is Better? Sardines are usually only caught between July and November where anchovies can be fished for all year long. Not getting enough of either nutrient can lead to vitamin deficiency anemia, which causes fatigue and weakness. A 3.5-ounce serving of either sardines or anchovies canned in oil contains about 210 calories, once the fish pieces have been drained. These fatty acids are good for you in numerous ways. The USDA provides nutrition facts on fresh anchovies, which are lower in calories, cholesterol, saturated fat and sodium than oil-packed anchovies, but also lower in nutrients like iron, calcium, niacin and vitamins E and B-12. Sources: Serve them grilled or baked with a tomato sauce. Buying Anchovies. Home > Food Facts > Sardines Vs. Anchovies: Difference In Nutrition & Taste. The answer is a surprising yes. Anchovies tend to have a more intense flavor to them, which is part of the reason that anchovies are used more frequently in recipes. Both fish types are excellent sources of calcium, especially for people who dislike or are allergic to dairy or soy products. Comparing the two fish, canned in oil and drained solids, there are some surprising differences in the nutritional values between the two species. They are both small fish that are often packaged the same way, but can they really be that different in a nutritional sense? They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish. Given that we know anchovies and sardines are different types of fish, is there a difference in their nutritional values? The sodium content in sardines is lower than anchovies. Roast sardines, skin side up, until cooked through and beginning to sizzle, 3 to 5 minutes. Health Benefits of Anchovies. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. Season both sides of sardines with salt. https://www.foodsforbetterhealth.com/anchovies-vs-sardines-how-do-they-differ-in-nutrition-and-taste-29521, Sardines Vs. Anchovies: Difference In Nutrition & Taste, https://www.foodsforbetterhealth.com/wp-content/uploads/2017/02/Chittenden_Anchovies_03022017-150x100.jpg. The anchovy serving has 11 percent of the daily value, or DV, for saturated fat, while sardines have 8 percent of the DV for saturated fat. Sardines are most often eaten straight from the can, grilled or cooked, added to sandwiches, or used as a savory salad topping. Is one better for you than the other? Beyond the nutritional values, there is one other very important matter to broach when discussing sardines and anchovies. Anchovies canned in oil contain about 2 grams of omega-3s, while sardines have about 1.6 grams of omega-3s. Sardines are a type of herring that is found in the Mediterranean Sea and the … tuna vs sardines. Each serving of anchovies provides about 25 percent of your DV for iron and 15 percent of your vitamin B-12 needs of the day. 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