Sardines vs. Tuna: The Fish Showdown You Didn’t Know You Needed
Sardines and tuna are two of the most popular seafood choices for people looking to boost their protein and omega-3 intake. While both offer solid nutritional benefits, they’re not identical. Some key nutrients vary depending on the species and how the fish is packed or prepared. Here’s how they compare so you can choose the best option for your health goals.
Key Takeaways
Ounce for ounce, sardines pack more omega-3 fatty acids than tuna.
Lean types of tuna offer more protein per serving.
Both sardines and light canned tuna are considered low-mercury choices, making them safer for kids and pregnant people.
Sardines and tuna are highly recommended because they provide high-quality protein and heart-friendly long-chain omega-3 fatty acids, including DHA and EPA.
Nutrition Comparison
Below is a comparison of a 3.5-ounce (100-gram) serving of canned sardines and light tuna canned in oil:
| Nutrient | Sardines (per 100 g) | Tuna (per 100 g) |
|---|---|---|
| Calories | 208 | 198 |
| Protein | 24.6 g | 29.1 g |
| Total Fat | 11.4 g | 8.2 g |
| Omega-3s (EPA + DHA) | 982 mg | 128 mg |
Both fish are dependable sources of protein and omega-3s, though the exact values can vary by species, whether they are packed in oil or water, and whether they are drained or cooked.
Better for Omega-3s: Sardines
Tuna provides about 128 milligrams of omega-3s per 3.5-ounce serving, but sardines offer much more—982 milligrams in the same amount.
Long-chain omega-3s like EPA and DHA support heart and brain health. They’re linked to improved lipid levels, a lower risk of irregular heart rhythms, and potential protection against inflammation and neurological or cardiovascular conditions.
Better for Protein: Tuna
Both sardines and tuna offer complete protein, meaning they provide all nine essential amino acids. Tuna, however, contains about 4.5 grams more protein per serving than sardines.
Protein supports muscle maintenance, tissue repair, and immune function, making both fish high-quality options.
Better for Mercury and Contaminant Risk: Both
Mercury levels are an important factor when choosing fish. Fortunately, sardines and canned light tuna are among the lowest-mercury fish available.
Albacore and yellowfin tuna typically contain higher mercury levels, so they’re recommended less often. While fish is generally healthy, some individuals—including pregnant people, breastfeeding parents, people who may become pregnant, young children, older adults, and those with certain health issues—should be more cautious about mercury intake.
Why Do Some Fish Contain Mercury?
Mercury primarily comes from household and industrial waste entering water sources. Bacteria convert it into methylmercury, which tiny marine organisms ingest. Sardines eat those organisms, and larger fish like tuna eat sardines.
As fish move up the food chain, mercury accumulates in a process known as bioaccumulation. Larger, older fish like tuna typically carry more mercury than smaller fish like sardines.
How to Choose
No single fish provides everything you need, so rotating nutrient-rich options—such as sardines, tuna, salmon, and mackerel—can help you maintain a balanced diet.
Choose sardines if you want:
More omega-3 fatty acids. Sardines may offer up to seven times more EPA and DHA than light tuna.
A combination of protein and healthy fats. Their natural oiliness helps deliver omega-3s while still supplying solid protein.
Lower mercury exposure. As smaller fish, sardines accumulate far fewer toxins.
Choose tuna if you want:
A milder taste that fits into more recipes. Tuna’s flavor is more neutral for everyday meals.
A lean protein source. Water-packed light tuna is low in fat and provides a lighter option than sardines.
More variety. While light tuna has lower omega-3s, other forms like white albacore offer levels similar to canned sardines.
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