Mackerel Vs Sardines: Which Fish is Healthier?
Written by Listonic Team
Last update on September 30, 2024
Mackerel offers a richer, oilier flavor, while sardines pack a punch of nutrients in a smaller bite. Both are excellent sources of omega-3s, but they serve different culinary purposes. This guide will help you determine which fish suits your diet and recipes best.
Fewer calories in mackerel
Mackerel has fewer calories than sardines, making it a better choice for those aiming to reduce calorie intake while still enjoying a flavorful, nutrient-rich fish. It makes mackerel ideal for lighter meals without sacrificing taste or nutrition.
Sardines, while slightly higher in calories, are a great option for individuals with more energy needs. Despite the extra calories, sardines offer a nutrient-dense package in a small portion, making them a convenient and nutritious choice for quick meals or snacks.
Calories
205 kcal
Calories
208 kcal
Nutrition per: 100 g
More protein in sardines
Sardines deliver more protein than mackerel, making them a top choice for people aiming to increase their protein intake. This higher protein content is beneficial for those focused on muscle repair, growth, or maintaining a high-protein diet in a compact, sustainable source.
Mackerel still provides a good amount of protein, though slightly less than sardines. It's perfect for people seeking a protein-rich fish without the extra calories, offering a balanced option for those who prioritize both protein and a milder flavor in their diet.
Protein
19 g
Protein
25 g
Nutrition per: 100 g
Less fat in sardines
Sardines contain less fat than mackerel, offering a leaner option while still providing heart-healthy omega-3 fatty acids. They’re ideal for those who want to lower their fat intake but still benefit from the brain and heart health advantages of omega-3s.
Mackerel, with its higher fat content, is also richer in omega-3s, making it a great choice for those looking to boost their intake of these essential fats. The extra fat makes mackerel suitable for people following high-fat diets or anyone seeking the health benefits of omega-3s.
Total Fat
14 g
Total Fat
11 g
Nutrition per: 100 g
👨⚕️️ Medical disclaimer
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Listonic Team
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