Salmon vs Sardines: Nutrition, Calories & Protein Compared



Salmon vs Sardine
Nutrition Facts

Salmon
Serving size:
  change
one salmon (200g)steak (200g)
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Saturated 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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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.

Salmon vs Sardine 100g Compare


per 100gSalmonSardines
Calories197 185
Fat13.11 g10.45 g
Protein20.32 g20.86 g
Water65.84 g66.86 g
Calcium9.423 mg240 mg
Iron0.259 mg2.3 mg
Magnessium25.39 mg34 mg
Potassium378.2 mg341 mg
Sodium49.49 mg414 mg
Vitaminium B1 (Thiamine)0.207 mg0.044 mg
Vitaminium B2 (riboflavin)0.155 mg0.233 mg
Vitaminium B3 (Niacin)8.672 mg4.2 mg
Vitaminium B60.636 mg0.123 mg
Vitaminium B9 (Folic acid)0.026 mg0.024 mg
Vitaminium C3.9 mg1 mg
Vitaminium E3.55 mg1.38 mg

When it comes to choosing the best fish for your diet, salmon and sardines are both popular contenders known for their health benefits and nutritional value. But beyond their health attributes, these fish have fascinating backgrounds and characteristics that make them stand out in the seafood world. Let's dive into some interesting facts about salmon and sardines before comparing their nutritional profiles.

A Closer Look at Salmon

Salmon is celebrated not only for its rich flavor but also for its remarkable life cycle. These fish are born in freshwater, migrate to the ocean, then return to freshwater to reproduce. This journey is not only a testament to their resilience but also contributes to the rich, nuanced flavors that make salmon a favorite among seafood lovers. Furthermore, salmon is a significant cultural and spiritual symbol in many indigenous communities across the Pacific Northwest, underscoring its importance beyond just nutritional value.

Discovering Sardines

Sardines, on the other hand, are small, oily fish known for their dense nutritional content and are often found canned in supermarkets. They play a crucial role in marine ecosystems as a key source of food for larger fish and marine mammals. Sardines have a strong, distinct taste and are celebrated in various cuisines around the world, from the Mediterranean to Japan, showcasing their versatility in dishes.

Nutritional Face-Off

When it comes to nutrition, both salmon and sardines pack a punch, but in slightly different ways. Here's a closer look at how these two fish compare nutritionally based on a 100-gram serving:

  • Calories: Salmon has 208 calories, while sardines have 185 calories, making sardines a slightly lower-calorie option.
  • Protein: Both fish are excellent protein sources, with salmon providing 20.42 grams and sardines slightly higher at 20.86 grams.
  • Fat: Salmon contains more fat (13.42 grams) compared to sardines (10.45 grams), but it's important to note that much of this fat is the heart-healthy omega-3 variety.
  • Omega-3 Fatty Acids: While specific amounts aren't listed here, both fish are known for their high omega-3 content, which is crucial for cardiovascular health, brain function, and inflammation reduction.
  • Minerals and Vitamins: Sardines are a powerhouse of calcium (240 mg) and iron (2.3 mg), significantly more than salmon. However, salmon provides a higher amount of vitamin B3 (8.672 mg) and vitamin E (3.55 mg), important for skin health and antioxidant properties.

Both fish offer impressive nutritional profiles, making them excellent choices for anyone looking to boost their health through diet. Salmon might be the go-to for those focusing on heart health and anti-inflammatory benefits, while sardines could be a better choice for individuals looking to increase their intake of calcium and iron.

Conclusion

Ultimately, the choice between salmon and sardines depends on personal preference, dietary needs, and environmental considerations. Both fish offer unique flavors, health benefits, and cultural significances, making them valuable additions to a balanced diet. Whether you're drawn to the rich, bold taste of salmon or the distinct, nutrient-dense profile of sardines, incorporating these fish into your meals can contribute to a healthier, more varied diet.

Salmon 100g

197kcal

Calories source

  • 0% CARBS.
  • 41% PROTEIN
  • 59% 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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