Anchovy vs Sardines: Nutrition & Calories Compare



Anchovy vs Sardine
Nutrition Facts

Anchovy
Serving size:
  change
one anchovy (6g)1 fillet (6g)cup dried (28g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Sardine
Serving size:
  change
one sardine (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Anchovy vs Sardine 100g Compare


per 100gAnchovySardines
Calories131 185
Fat4.84 g10.45 g
Protein20.35 g20.86 g
Water73.37 g66.86 g
Calcium147 mg240 mg
Iron3.25 mg2.3 mg
Magnessium41 mg34 mg
Potassium383 mg341 mg
Sodium104 mg414 mg
Vitaminium B1 (Thiamine)0.055 mg0.044 mg
Vitaminium B2 (riboflavin)0.256 mg0.233 mg
Vitaminium B3 (Niacin)14.024 mg4.2 mg
Vitaminium B60.143 mg0.123 mg
Vitaminium B9 (Folic acid)0.009 mg0.024 mg
Vitaminium E0.57 mg1.38 mg

Delving into the World of Anchovies and Sardines

Anchovies and sardines are two of the sea's most fascinating creatures, not only for their critical role in marine ecosystems but also for their culinary versatility. Often found swimming together in schools, these small fish pack a punch in terms of flavor and nutrition. However, despite their similarities, they possess unique characteristics that set them apart. Let's dive into the intriguing world of anchovies and sardines, exploring their differences, nutritional benefits, and why they deserve a spot on your plate.

A Tale of Two Fish: Understanding Anchovies and Sardines

At first glance, anchovies and sardines might appear interchangeable. Both are small, oily fish that are commonly found in canned form. However, anchovies are typically smaller, with a more intense flavor, often described as salty or umami. Sardines, on the other hand, are slightly larger and have a milder, less pungent taste.

When it comes to nutritional content, both fish are excellent sources of protein, omega-3 fatty acids, and various vitamins and minerals. A closer look reveals some differences: sardines offer more fat and calories but also higher amounts of calcium, vitamin E, and omega-3s, making them slightly superior in terms of heart health benefits. Anchovies, however, are not far behind, with their lower calorie count and significant amounts of vitamin B3 (niacin), which is beneficial for cholesterol levels and reducing cardiovascular risks.

Nutritional Nuggets: A Closer Look at Anchovies and Sardines

While anchovies contain around 131 calories per 100 grams, sardines boast about 185 calories for the same quantity. This difference is primarily due to the higher fat content in sardines, which also contributes to their richer omega-3 fatty acids profile. Both fish have zero carbohydrates, making them excellent choices for low-carb diets. Additionally, they are rich in minerals like calcium, iron, and magnesium, essential for bone health, oxygen transport, and muscle function, respectively.

Anchovies and sardines are both excellent sources of protein, offering around 20 grams per 100 grams, which is vital for muscle repair and growth. However, sardines edge out slightly in this category. Furthermore, anchovies are a better source of vitamin B3, crucial for DNA repair and skin health, while sardines provide more vitamin E, known for its antioxidant properties.

Culinary Creativity: How to Enjoy Anchovies and Sardines

The distinct flavors of anchovies and sardines offer endless possibilities in the kitchen. Anchovies can be used to add depth to sauces, dressings, and pizzas, while sardines work wonderfully in salads, sandwiches, and pasta dishes. Both can be enjoyed straight out of the can for a quick, nutritious snack.

For those looking to incorporate more seafood into their diet, anchovies and sardines are accessible, sustainable options. Their small size means they are lower on the food chain, leading to lower levels of mercury compared to larger fish. This makes them safer choices for regular consumption.

Final Thoughts: A Place for Both on Your Plate

In the end, choosing between anchovies and sardines comes down to personal preference in taste and culinary use. Both offer substantial health benefits and are versatile ingredients that can elevate your dishes. Whether you prefer the bold flavor of anchovies or the milder taste of sardines, incorporating these nutritious fish into your diet is a step towards a healthier, more flavorful lifestyle.

Anchovy 100g

131kcal

Calories source

  • 0% CARBS.
  • 65% PROTEIN
  • 35% FAT

Sardines 100g

185kcal

Calories source

  • 1% CARBS
  • 46% PROTEIN
  • 52% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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