Mackerel vs Sardines: Nutrition, Calories & Protein Compared



Mackerel vs Sardine
Nutrition Facts

Mackerel
Serving size:
  change
one mackerel (176g)steak (176g)
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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)
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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.

Mackerel vs Sardine 100g Compare


per 100gMackerelSardines
Calories205 185
Fat13.89 g10.45 g
Protein18.6 g20.86 g
Water63.55 g66.86 g
Calcium12 mg240 mg
Iron1.63 mg2.3 mg
Magnessium76 mg34 mg
Potassium314 mg341 mg
Sodium90 mg414 mg
Vitaminium B1 (Thiamine)0.176 mg0.044 mg
Vitaminium B2 (riboflavin)0.312 mg0.233 mg
Vitaminium B3 (Niacin)9.08 mg4.2 mg
Vitaminium B60.399 mg0.123 mg
Vitaminium B9 (Folic acid)0.001 mg0.024 mg
Vitaminium C0.4 mg1 mg
Vitaminium E1.52 mg1.38 mg

When it comes to nutritious and delicious seafood, mackerel and sardines are often part of the conversation. Both are known for their rich flavor, versatility in dishes, and impressive health benefits. However, despite their similarities, mackerel and sardines have unique characteristics that set them apart. Let's dive into the fascinating world of these two fish, exploring their nutritional profiles, culinary uses, and much more to help you decide which might be the better choice for your next meal.

A Deep Dive into Mackerel

Mackerel is a name that refers to several species of fish found mostly in the Atlantic and Pacific oceans. These fish are known for their rich, oily meat and are considered a staple in many coastal communities around the world. Mackerel is not only delicious but also packed with nutrients. A 100-gram serving of mackerel provides approximately 205 calories, with 13.89 grams of fat and 18.6 grams of protein. It's an excellent source of omega-3 fatty acids, vitamin B12, selenium, and niacin (vitamin B3).

Sardines: Small Fish, Big Nutrition

Sardines are small, oily fish that are usually consumed whole. This means you're eating the skin, bones, and flesh, which contributes to their high nutritional content. They are often found in canned form, but fresh sardines are a delicacy in many parts of the world. Nutritionally, sardines pack a punch; a 100-gram serving contains 185 calories, 10.45 grams of fat, and an impressive 20.86 grams of protein. Sardines are also a fantastic source of calcium, vitamin D, and B vitamins, especially vitamin B12.

Nutritional Face-Off

While both mackerel and sardines are low in carbohydrates and sugars, making them great options for those on low-carb diets, there are some differences in their nutritional makeup. Sardines come out ahead in terms of calcium, boasting 240 mg per 100 grams, compared to mackerel's 12 mg. This makes sardines an excellent choice for bone health. On the other hand, mackerel has a higher content of vitamin B3 (niacin), which is beneficial for cholesterol levels and reducing cardiovascular risks.

Both fish are excellent sources of protein, with sardines slightly leading at 20.86 grams compared to mackerel's 18.6 grams per 100 grams. However, mackerel takes the lead in omega-3 fatty acids, known for their anti-inflammatory properties and benefits to heart health.

Culinary Creations

Beyond their nutritional benefits, both mackerel and sardines offer a wealth of culinary uses. Mackerel's rich flavor stands up well to grilling and smoking, making it a favorite for barbecues and traditional smoked dishes. Its meaty texture also makes it suitable for bold sauces and spices.

Sardines, with their smaller size, are incredibly versatile. They can be enjoyed fresh, grilled, or added to salads, pasta, and pizzas for an extra protein boost. Canned sardines are a pantry staple in many households, ready to add a punch of flavor and nutrition to a simple meal.

Final Thoughts

Choosing between mackerel and sardines ultimately comes down to personal preference and dietary needs. Both fish are nutritional powerhouses, offering a range of health benefits along with delicious flavors. Whether you're drawn to the robust taste and texture of mackerel or the delicate, nutrient-rich profile of sardines, incorporating these fish into your diet is a smart choice for your health and your palate.

Mackerel 100g

205kcal

Calories source

  • 0% CARBS.
  • 37% PROTEIN
  • 63% 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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