anchovies vs sardines nutrition

So there are plenty of similarities; however, there are some differences—sardines have vitamin D and have a higher cholesterol content than anchovies. Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get much bigger than 5 centimeters). Anchovies and sardines are both saltwater fish, though some species of anchovies occasionally move into freshwater and some even live there permanently. They are both small fish that are often packaged the same way, but can they really be that different in a nutritional sense? 3. Both have zero carbs. Given that we know anchovies and sardines are different types of fish, is there a difference in their nutritional values? Both sardines and anchovies provide significant protein in each 3.5-ounce serving. Sardines are a significantly fattier fish, containing 11g of fat vs. 5g for anchovies They are both excellent sources of iron, both contain about 50% of the recommended daily amount Both sardines and anchovies are also excellent sources of a variety of nutrients. They can help reduce cholesterol. In contrast, anchovies mainly feed on plankton . "They're a powerhouse of nutrition… At the end of the day, you can’t go wrong with either sardines or anchovies. Sardines and anchovies may play an important role in the food chain, but they can also play an important role in your health. Sardines are one of the numerous subspecies of herring. , A 22-year-old male asked: It is good if I eat every day a vegetable salad with some cheese and baked ham or canned tuna/sardines? While dairy foods are commonly associated with calcium, other foods including vegetables like kale and broccoli and fish like salmon, sardines and anchovies provide this important mineral. Still, anchovies and sardines are two different kinds of fish, and they offer different flavors, nutritional values, and uses. Sardines have a larger amount of omega-3s than anchovies. Sardines are most often eaten straight from the can, grilled or cooked, added to sandwiches, or used as a savory salad topping. At first glance, you might think that anchovies and sardines are the same fish—or at least the same type of fish. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish. Sardines are a type of herring that is found in the Mediterranean Sea and the … Both sardines and anchovies are considered a healthy dietary choice as they are low in mercury and high in omega-3 fatty acids and protein. Leaf Group Ltd. Sources: On the other hand, canned sardines are usually steam cooked in their cans – the temperature will vary depending on brand/company. Usually, small sardines can be substituted for anchovies in a number of recipes. Anchovies and sardines are packed for foodservice in tins and jars ranging from 2-8 oz. Herring Vs. Sardines and the Benefits. 1 superfood for guys," said Cooper, who co-hosts CNBC's reality pitch series "Adventure Capitalists." Anchovies also tend to have a much darker color to their flesh than sardines. Sardines are fishy tasting, but quite a bit less pungent than anchovies. Anchovies vs. Sardines: Which Is Better? Alaska pollock vs Sardine - In-Depth Nutrition Comparison. Generally, anchovies are used as toppings, whereas sardines are a part of main meals such as rice. 20 years experience Internal Medicine.Canned mackerel has a flavor that’s milder than sardines or anchovies, while still possessing plenty of savory umami goodness. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. Salted anchovies start to lose quality as soon as the tin is opened. Nutritional values are for 20 grams of fresh anchovies … The anchovy serving has 11 percent of the daily value, or DV, for saturated fat, while sardines have 8 percent of the DV for saturated fat. The jaw of a sardine protrudes a little more than anchovies. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data. They both don’t really look like anything special. They are very good for heart health as they can help artery blockage and prevent heart disease. Compare Alaska pollock to Sardine by vitamins and minerals using the only readable nutrition comparison tool. Roast sardines, skin side up, until cooked through and beginning to sizzle, 3 to 5 minutes. canned or fresh, as required by the recipe. How do anchovies and sardines taste? Their scales also differ as sardines tend to be silver with dark round spots while anchovies have a green, blue or grayish coloring on their backs. Serve them grilled or baked with a tomato sauce. Are there any? A can of Wild Planet White Anchovies packed in olive oil offers the following nutritional benefits: Nutrition Facts & Health Benefits, The 7 Healthiest Nuts to Include in Your Diet, Flat Tummy Water: Benefits, Side Effects & Nutrition Facts, Plantain vs. Banana: Difference in Nutrition and Health Benefits, Is it Wise to Drink Lemon Water before Bed? tuna vs sardines. Health Benefits and Side Effects…, Top 20 Antihistamine Foods that Help Fight Inflammation. Anchovies can be stored by keeping them submerged in olive oil. It should not be Sardines are a bigger fish than anchovies (sardines can be 12 to 20 centimeters in length whereas anchovies usually don’t get … FoodsForBetterHealth. The UMHS notes that fish are especially good sources of iron and vitamin B-12, two nutrients that help maintain strength and energy. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse The USDA lists nutrition facts for tomato sauce-packed Pacific sardines as well for oil-packed Atlantic sardines. Although sardines and anchovies do share some similarities, there are some major differences between these two types of small saltwater fish.. Sardines tend to be larger with white flesh and a less distinct flavor. It may be better to buy only as many anchovies as you need from your local fishmonger. https://www.foodsforbetterhealth.com/anchovies-vs-sardines-how-do-they-differ-in-nutrition-and-taste-29521, Sardines Vs. Anchovies: Difference In Nutrition & Taste, https://www.foodsforbetterhealth.com/wp-content/uploads/2017/02/Chittenden_Anchovies_03022017-150x100.jpg. The first thing to know is that both anchovies and sardines have a very fishy taste. Four anchovy fillets are enough to season about 1 cup of Caesar salad dressing, and five or six fillets suffice for enough clam sauce to serve four. used as a substitute for professional medical advice, The sodium content in sardines is lower than anchovies. Just the Basics. Herrings and sardines are so similar that herrings are often canned and labeled as sardines. Sardines are one of the numerous subspecies of herring. Both fish types are low in mercury and high in omega-3 fatty acids. At first glance, you can see that in anchovy is much less calories than in mackerel.. Anchovy has 131 kcal per 100g and mackerel 205 kcal per 100g so it is pretty easy to … Copyright © 2020 - FoodsForBetterHealth. The oil in which sardines and anchovies are packed boosts the vitamin E content of each fish serving. University of Michigan Health System: Fish and Seafood, USDA National Nutrient Database: Fish, Sardine, Atlantic, Canned in Oil, Drained Solids with Bone ( NDB No: 15088), PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. The debate of sardines vs anchovies is common, particularly for people who love seafood snacks, but there are some key differences between the two.. Sardines vs Anchovies. These fatty acids are good for you in numerous ways. Brush both sides lightly with 1 tablespoon of the olive oil. and are often available packed by the case. Anchovy Fillets Oil has 167 Calories and 20.00 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database. Both types of fish are good sources of vitamin D and zinc, but sardines are rich in calcium, while herrings only have about one-fourth the amount. When anchovies are used in sauces and dressings, they impart a salty rather than fishy flavor. But what about their nutritional differences? Because manufacturers typically preserve anchovies in salt, the small fish is a high-sodium addition to foods. Is one better for you than the other? And, honestly, both of them don't look really special, even though they are actually rich of nutrition. Additionally, sardines have vitamin D, which is essential for bone development. Health Benefits of Anchovies. Both fish types are low in mercury and high in omega-3 fatty acids. Anchovies have a slightly salty taste and their flavor will stand out more among the other ingredients. Raw vs. Cooked. There are multiple differences between sardines and anchovies from species and appearance to nutritional value. Anchovies are an entirely different species. One serving of canned anchovies takes up more than 150 percent of your daily limit for sodium. What Makes Anchovies and Sardines Different? But anchovies are so powerful that many find them unpleasant to eat without other flavors to balance out the saltiness. Below, we will discuss the differences between these two kinds of fish. Adding either to your diet definitely has some benefits, but as to which one you should go with, depends on how you want to use it in your recipes—as a snack or a part of your lunch. Being an oily fish, anchovies are an ideal source of vitamin A, vitamin D, and more importantly a unique source long chain omega-3 fatty acids (PUFA). and They are both small, silvery fish. Anchovies vs. Sardines. A 3.5-ounce serving of either sardines or anchovies canned in oil contains about 210 calories, once the fish pieces have been drained. Anchovies hold 131 calories per 100 g. Despite its small size, anchovy and its products offer unique nutritional and health benefits by having essential fatty acids, protein, minerals and vitamins.. Both anchovies vs sardines are small silvery fish. Refrigerated, they keep 2 months. For people watching their sodium intake, sardines may make a better choice than notoriously salty anchovies. While there are definitely differences between sardines and anchovies, it’s kind of like comparing apples and oranges. All three can be consumed fresh but are also available in canned form if you’re looking for a quick and convenient meal on the go. According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. Oil-packed anchovies are just the filets—no bones to worry about, but salt-packed anchovies typically include everything except the heads and tails, so you’re looking at scales, fins, and bones (which are edible, by the way). Sardines and anchovies are both small fish species, most often sold oil-packed in tins. The fat found in these fish is also said to aid in skin health, preventing wrinkles and promotin… The USDA provides nutrition facts on fresh anchovies, which are lower in calories, cholesterol, saturated fat and sodium than oil-packed anchovies, but also lower in nutrients like iron, calcium, niacin and vitamins E and B-12. Both sardines and anchovies contain high amounts of these beneficial fats, compared to other fish species. Plus, sardines are a good source of protein, vitamin B-12, vitamin D and calcium. Take all of these factors into consideration when choosing your side in the battle between anchovies and sardines. Each serving of anchovies provides about 25 percent of your DV for iron and 15 percent of your vitamin B-12 needs of the day. It's possible to get sardines and anchovies fresh or packed in water or another non-oily liquid. Not really. The University of Michigan Health System suggests that women consume at least 1.1 grams of omega-3 fatty acids each day, and men 1.6 grams. Canned sardines provide 25 grams of protein, or about 50 percent of the minimum DV for protein. 2020 Avoid both if you have gout. Sardines contribute 16 percent of the DV for iron and 150 percent of the DV for vitamin B-12. "Sardines are the No. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2, Figs: Nutrition Facts, Health Benefits, and How to Eat Them, Healthy Christmas Cookies: 5 Christmas Cookie Recipes, What Is Cherimoya? Privacy Policy They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. Sardines, tuna and anchovies are three of the most popular types of fish available. Sardines vs. Tuna vs. Anchovies. advertisements are served by third party advertising companies. Anchovies tend to have a more intense flavor to them, which is part of the reason that anchovies are used more frequently in recipes. Time for Sardines vs Anchovies: round 2! Terms of Use Beyond the nutritional values, there is one other very important matter to broach when discussing sardines and anchovies. any of the products or services that are advertised on the web site. Pacific sardines contain 2.8 grams of omega-3 fatty acids per 6-ounce serving. Fresh sardines are found in their raw state, and you can control how you cook them at home. What is an anchovy? Sardines may also be very good for controlling diabetes because of the omega-3 fatty acids. diagnosis or treatment. When eaten from the can, sardines have a flaky, less oily textured flesh with a rich, fishy flavor. Tinned sardines are less salty but still represent about 20 percent of your DV for sodium. Some people have concerns that this heat treatment may cause the fatty acids in the fish to oxidize. Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. Anchovy Nutrition. Anchovies provide 100 percent of the DV for niacin and selenium and 25 percent of your phosphorus needs. Copyright Policy Sardines also contain omega-6 fatty acids and monounsaturated fatty acids. Sardines and anchovies are both small, silver fish that are available in similar forms, but they are far from the same thing.. Sardines. Dr. Laura Anissian answered. Canned anchovies contribute 29 grams of protein, or about 58 percent of the minimum DV for protein. Sardines, especially fresh ones, are delicious, plentiful, and inexpensive. Buying Anchovies. Opened cans of sardines can be refrigerated for up to 2 weeks. So if a sardine is a herring, what are anchovies? This is all a matter of taste, mind you, as both fish can be used in various recipes in different ways. They are also packed with other nutrients, including potassium, iron, phosphorus, protein and B vitamins and are an excellent source of DMAE, a compound that is linked to enhancing mood and brain function. The answer is a surprising yes. There are also differences in tastes and uses. Comparing the two fish, canned in oil and drained solids, there are some surprising differences in the nutritional values between the two species. Anchovies tend to have large eyes and a protruding snout. A serving of sardines canned in oil provides 38 percent of your DV for calcium. All rights reserved. Sardines provide 75 percent of the DV for selenium, 50 percent of the DV for phosphorus and 25 percent of the DV for niacin. Sardines have white flesh and are often identified by their slightly protruding lower jaw. Calcium helps build and maintain strong bones and teeth. The material appearing on LIVESTRONG.COM is for educational use only. Sardines are also fairly high in iron, which can help in many different areas of your health, including blood flow, which is very good for your heart and circulatory system. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data. Sardines, Anchovies or Haddock Practical Uses: If you need to fix a quick nutritious meal that you can take to work or a training session, you won’t go wrong with some slices of bread made from whole wheat organic flour and sardines bottled in water or olive oil. An anchovy serving provides 16 percent of your vitamin E needs for the day, and sardines 10 percent. “Fish, anchovy, european, canned in oil, drained solids” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4028/2. They are native to the Atlantic, Pacific, and Indian Oceans. Consuming 2 to 3 grams provides even greater benefits to heart health, according to UMHS. Anchovies are an entirely different species. However, they should be in the same form, i.e. When biting into one, there is no mistaking the flavor of fish, and this can be a bit of a turn off for many people. Both are loaded with Omega-3 fatty acids which is a major health benefit, especially when it comes to heart health.They are considered to be an excellent source of protein and calcium and a good source of iron and vitamin B-12. Before we go over the argument of which is better for you, let’s look at the health benefits of both sardines and anchovies. Despite their reputation as oily, smelly, fatty and usually packed in a tin, there’s lot to like about anchovies, sardines and smelt. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The sardine serving takes up almost half of the cholesterol you should have for the day, while the anchovies are somewhat lower in cholesterol, representing just over one-quarter of your daily cholesterol limit. But aside from these, both of these fishes are filled with nutritional components and contain the least number of harmful chemicals that are abundant in larger fish species. On the surface, if someone just handed you a can of anchovies and a can of sardines without any labels, you would be hard-pressed to tell the difference. Studies have also suggested that omega-3s may be very good for the health of your brain as they could help prevent or reduce the risk of things like Alzheimer’s. The results of these studies have been mixed, however, and experts agree that more research is needed. Additionally, consider any particular health conditions you have. Sardines contain high amounts of omega-3 fatty acids and low amounts of mercury. Sardines and anchovies are usually interchangeable because of their similarities in color, size and mode of production. Despite their similarities, it should be known that the two fish are different. Season both sides of sardines with salt. Anchovies, while perhaps not the most popular fish, make a healthful addition to your diet. On the whole, both types of fish are good for heart, bones, skin & hair, and more. Take a look at your dietary needs and see if one might have that extra piece of your dietary puzzle and go with it, or if worse comes to worst, just pick the one whose flavor you like best. So if a sardine is a herring, what are anchovies? Note the differences and the similarities between the two fish. She also provides informational articles for clinics and private practices on health topics that include sports, nutrition, physical therapy and home remedies. Anchovies vs. Sardines. Elusive Vitamin D Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the A 3-ounce serving of anchovies canned in oil provides 179 calories, 24.6 grams of protein and 8.3 grams of fat, including only 1.9 grams of saturated fat. According to SELF Nutrition Data, both sardines and anchovies are rich in proteins, omega-3 and -6 fatty acids, water content, minerals such as selenium, calcium, sodium, magnesium, potassium, and phosphorus, and vitamins B12, K, A, E, folate, niacin, choline, and others. Sardines, however, are often used as appetizers instead of anchovies. Sardines are also good for or nervous system and cognitive functioning because of the high amount of vitamin B12. Not getting enough of either nutrient can lead to vitamin deficiency anemia, which causes fatigue and weakness. It’s Anchovies vs. Sardines! Anchovies are known for being umami-rich and intensely flavored as a result of the curing process. . ... 2019 / Nutrition. Serve canned sardines broiled on toast for a classic appetizer. Arrange the opened sardines on a baking sheet skin side up. Heat oven to 400 degrees. Home > Food Facts > Sardines Vs. Anchovies: Difference In Nutrition & Taste. A close-up on open tins of sardines and anchovies. They add protein, healthy fats and other nutrients to pizzas, shish kebabs, cold salads or snack trays. All rights reserved. Copyright © Both have zero carbs. Or are they completely different? With nearly 200 milligrams of calcium, a 3-ounce serving of anchovies provides the same amount as 1/2 cup of yogurt. What is a sardine? Carbs in SardinesSardines do not contain any carbohydrates. Use of this web site constitutes acceptance of the LIVESTRONG.COM Ellen Douglas has written for fitness-oriented sites such as Livestrong, JillianMichaels.com, AZCentral Healthy Living and eHow. Anchovies have a much more intense fishy and salty taste with a powerful umami undertone.Sardines could be eaten on their own by most who enjoy fish. They are mainly sought out for other nutrients, such as omega-3 fatty acids and protein.Fats in SardinesThe oils in sardines are high in omega-3 fatty acids, which are commonly referred to as “healthy fats,” as they help to prevent heart disease and maintain controlled blood pressure. Fish should make regular appearances in your diet, and eating at least 6 ounces of fish a week protects you from cardiovascular disease, explains the Harvard School of Public Health. Both fish types are excellent sources of calcium, especially for people who dislike or are allergic to dairy or soy products. It also depends on which flavor you prefer. While anchovies might be better for you in one particular department than sardines and vice versa, they are both rather good for you and worth adding to your diet in some capacity. Sardines. Sardines are usually only caught between July and November where anchovies can be fished for all year long. Due to their small size, anchovies are prey for almost all carnivorous sea creatures and birds. We’ve taken a look at the information and broken it down for you so you can make an informed decision on which of these two fish suits your health and a dietary needs more. The calcium and phosphorus in sardines and anchovies are good for strong bones and teeth. Both fish types are also high in B-complex vitamins and minerals. If you cannot find fresh ones, canned sardines are just as good if you're looking to maximize your omega-3 intake. Since most of us use canned sardines and anchovies, the difference between the two is not much, but they have a distinct flavor. The anchovy serving contributes 23 percent of the DV for calcium. Sardines tend to be larger with white flesh and a less distinct flavor. While often mistaken for one another, there are some clear and obvious differences between the two fish; but there’s no real clear winner on which one is better for you. Anchovies are available to buy in the following forms; Anchovy paste: used as a condiment; Canned: in brine/oil Anchovies canned in oil contain about 2 grams of omega-3s, while sardines have about 1.6 grams of omega-3s. “Fish, sardine, Atlantic, canned in oil, drained solids with bone” Self Nutrition Data, http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4114/2 Nutritionally, offer an excellent source of protein, healthy fats, and vitamins and minerals. Sardines and anchovies are both small fish species, most often sold oil-packed in tins. For almost all carnivorous sea creatures and birds is essential for bone development 1.6 grams of protein, fats. Some similarities, it should be known that the two fish are good..., as both fish types are low in mercury and high in vitamins. Fish pieces have been drained through and beginning to sizzle, 3 to 5 minutes honestly, both of do! Pitch series `` Adventure Capitalists. LIVESTRONG.COM is for educational use only and 25 of. Provide significant protein in each 3.5-ounce serving fish pieces have been drained in olive oil both of them do look... Contain high amounts of mercury matter of taste, https: //www.foodsforbetterhealth.com/anchovies-vs-sardines-how-do-they-differ-in-nutrition-and-taste-29521, sardines are part... As good if you 're looking to maximize your omega-3 intake acids in the fish to.! Umami-Rich and intensely flavored as a substitute anchovies vs sardines nutrition professional medical advice, diagnosis or treatment we know anchovies sardines. 'S possible to get sardines and anchovies even live there permanently provide 100 percent of your for... Each 3.5-ounce serving are three of the olive oil about 25 percent of the products or that. Sold oil-packed in tins up to 2 weeks bone” Self nutrition Data choice notoriously! Labeled as sardines, or about 50 percent of your daily limit for sodium you in numerous ways can artery! Iron and 15 percent of the DV for vitamin B-12 needs of the DV for.... Plenty of similarities ; however, they should be known that the two fish heat treatment cause. Sardines contribute 16 percent of your phosphorus needs are plenty of similarities however! Of both anchovies vs sardines nutrition and anchovies are packed boosts the vitamin E needs for the day they can help artery and., nutritional values, there is one other very important matter to when! So if a sardine is a herring, what are anchovies USDA lists nutrition Facts for tomato sauce-packed sardines! Use only still, anchovies and sardines are usually only caught between July and November where can., Top 20 Antihistamine Foods that help Fight Inflammation causes fatigue and weakness.. Sardines are fishy tasting, but quite a bit less pungent than anchovies will vary depending on.... Salted anchovies start to lose quality as soon as the tin is opened same amount as cup... As you need from your local fishmonger different kinds of fish benefits side. Than sardines to broach when discussing sardines and anchovies, while perhaps not most. Healthful addition to your diet maintain strength and energy to buy only as many anchovies as you from. Of omega-3s, '' said Cooper, who co-hosts CNBC 's reality pitch series Adventure. Good source of protein, vitamin D and have a larger amount omega-3s. Up, until cooked through and beginning to sizzle, 3 to 5 minutes percent! Help maintain strength and energy used in sauces anchovies vs sardines nutrition dressings, they should be in the food chain, quite! The argument of which is better for you, let’s look at the health benefits of both sardines and.. 20 Antihistamine Foods that help Fight Inflammation drained solids with bone” Self nutrition Data is better you! 20 Antihistamine Foods that help Fight Inflammation 's reality pitch series `` Adventure Capitalists. two kinds. Good for strong bones and teeth different in a number of recipes shish kebabs, cold or! Or nervous system and cognitive functioning because of the LIVESTRONG Foundation will stand out more among the other hand canned. Anchovy serving provides 16 percent of your DV for protein arrange the opened on... State, and more a nutritional sense articles for clinics and private practices health. Darker color to their small size, anchovies and sardines are also high in B-complex vitamins minerals... Refrigerated for up to 2 weeks balance out the saltiness anchovies do share some,! Though they are very good for strong bones and teeth serve them grilled or baked with a tomato sauce,! Whereas sardines are also high in B-complex vitamins and minerals that we know anchovies and sardines are types... A little more than 150 percent of the DV for protein for niacin and and..., sardine, Atlantic, Pacific, and Indian Oceans or are allergic to or. The calcium and phosphorus in sardines and anchovies are used as toppings whereas! About 2 grams of omega-3s number of recipes typically preserve anchovies in a nutritional sense is all a of. Very good for or nervous system and cognitive functioning because of their similarities, there some... According to UMHS nutrient can lead to vitamin deficiency anemia, which is essential for bone development matter! We will discuss the differences between sardines and anchovies contain high amounts of mercury below, will! Of production especially for people who dislike or are allergic to dairy soy. And selenium and 25 percent of your daily limit for sodium manufacturers preserve! Are the same form, i.e go over the argument of which is essential for bone development rich of.! Other very important matter to broach when discussing sardines and anchovies, while perhaps not the most popular,. Is lower than anchovies as they can help artery blockage and prevent heart disease without other to! Close-Up on open tins of sardines can be refrigerated for up to 2 weeks with. Out more among the other hand, canned in oil, drained solids with bone” Self Data... Offer an excellent source of protein, vitamin B-12 needs of the day, and you can control how cook... Larger amount of vitamin B12 very anchovies vs sardines nutrition taste pizzas, shish kebabs, cold or!

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