Is Canned Mackerel as Healthy as Canned Sardines?

January 10, 2026 •

3 min read

According to the FDA, both sardines and Atlantic mackerel are considered 'best choice' seafood due to their low mercury levels, making them safe for frequent consumption. But is canned mackerel as healthy as canned sardines when you look closer at their nutritional profiles? The answer depends on your specific health priorities, as each offers unique strengths.

Quick Summary

A nutritional comparison of canned mackerel and sardines reveals both are excellent sources of omega-3s and protein. Mackerel is typically higher in omega-3s, while sardines offer more calcium and less fat. The best choice depends on individual dietary needs, considering factors like mercury levels (both are low), sustainability, and nutrient density.

Key Points

Omega-3s: Mackerel generally contains higher levels of omega-3 fatty acids per serving compared to sardines.
Mercury: Both sardines and the Atlantic mackerel typically used for canning have very low levels of mercury, making them safe for regular intake.
Calcium: Sardines, when eaten with their soft, edible bones, are a phenomenal source of calcium, offering far more than mackerel.
Vitamins: Mackerel is often richer in certain vitamins like B12, while sardines provide a wider spectrum of minerals.
Sustainability: Sardines are generally considered a more sustainable seafood choice than mackerel due to their smaller size and faster life cycle.
Fat and Calories: Canned mackerel is typically higher in total fat and calories, whereas sardines contain less fat.
Protein: Both are excellent protein sources, though sardines can be slightly higher in protein per 100g.

A Head-to-Head Nutritional Showdown

When it comes to small, oily canned fish, mackerel and sardines are both powerhouse options beloved for their convenience, flavor, and immense nutritional benefits. To determine if canned mackerel is as healthy as canned sardines, a side-by-side analysis is the best approach. While both provide essential nutrients like omega-3 fatty acids, their individual nutritional compositions have some notable differences that may sway your preference based on dietary goals.

Omega-3 Fatty Acids

For those seeking the maximum omega-3 intake, mackerel often has the edge. These anti-inflammatory fats are crucial for heart and brain health.

Mackerel: Tinned mackerel generally contains higher concentrations of omega-3s (specifically EPA and DHA) than sardines. Some sources suggest mackerel can offer more than three times the recommended daily intake in a single serving.
Sardines: Sardines are also a fantastic source of omega-3s, but in slightly lower amounts compared to mackerel. A single serving can still provide a significant portion of your daily needs.

Mercury Levels and Heavy Metals

Concerns about mercury in seafood are common, but for these smaller, canned fish, the risk is minimal.

Sardines: As a lower-trophic-level fish that feeds on plankton, sardines are known for having extremely low mercury content, making them a very safe choice.
Mackerel: While certain large species like King mackerel have high mercury, the smaller Atlantic mackerel typically used for canning is low in mercury. This makes canned mackerel a safe option for regular consumption.

Vitamin and Mineral Content

When it comes to other micronutrients, the profiles of canned mackerel and sardines diverge, offering different benefits.

Sardines: One of the most significant benefits of sardines is their high calcium content, especially since they are typically eaten with their soft, edible bones. A single can can provide a substantial percentage of your daily calcium needs. They are also a good source of iron, copper, and phosphorus.
Mackerel: Mackerel is richer in certain vitamins, notably B12 and Vitamin D. A small serving can fulfill over 100% of the daily B12 requirement, which is essential for nerve function and energy.

Macronutrients and Sustainability

Both fish are excellent sources of protein. Sardines tend to be slightly higher in protein and lower in total fat than mackerel, which has a richer, fattier profile. From a sustainability perspective, sardines are often considered more eco-friendly due to their faster reproduction cycles and low-impact harvesting methods.

Comparison Table: Canned Mackerel vs. Sardines


Nutritional Aspect	Canned Mackerel (Atlantic)	Canned Sardines
Omega-3s (EPA + DHA)	Generally higher	Excellent source, slightly lower than mackerel
Mercury Content	Very low (Atlantic species)	Extremely low
Calcium	Good source, but lower than sardines	High (from edible bones)
Vitamin B12	Very high	Excellent source
Vitamin D	High	Excellent source
Protein	High	High, often slightly more per 100g
Fat Content	Higher	Lower than mackerel
Sustainability	Varies by fishery, Atlantic is good	Often considered more sustainable

Culinary Versatility

Both canned mackerel and sardines are incredibly versatile and can be used in similar ways, though their taste and texture differ. Sardines have a milder flavor and softer texture, making them easy to incorporate into salads, pasta dishes, or enjoyed on crackers. Mackerel has a richer, more robust flavor and a firmer texture that holds up well when flaked for sandwiches or added to sauces. The canning medium (water, brine, or olive oil) also affects the final product's flavor and nutritional value. For instance, fish canned in olive oil will be higher in fat and calories than those canned in water.

Final Conclusion

So, is canned mackerel as healthy as canned sardines? The answer is complex. Both are exceptionally healthy choices packed with protein, omega-3s, and other essential nutrients, all while being low in mercury. Your best choice depends on what nutritional profile you prioritize. If you want maximum omega-3s, mackerel is your winner. If you need a significant calcium boost or are mindful of lower fat and even lower mercury levels, sardines are the better option. For overall health, incorporating both into a balanced diet is an excellent strategy, allowing you to reap the unique benefits of each.

Frequently Asked Questions

Yes, canned mackerel is an excellent source of anti-inflammatory omega-3 fatty acids, often containing more per serving than sardines.

Canned sardines, particularly when the edible bones are included, contain significantly more calcium than canned mackerel.

Yes, canned Atlantic mackerel is considered safe and low in mercury. As a small, shorter-lived fish, it does not accumulate high levels of mercury like larger predatory fish.

Yes, dietitians generally agree that consuming a small portion of canned sardines daily is safe, provided it fits within your recommended weekly seafood intake and dietary needs.

Canned mackerel tends to have a stronger, richer flavor and a meatier texture, while sardines have a milder, less intense flavor and a softer texture.

Sardines are typically considered a more sustainable option due to their faster reproduction cycle and lower position in the food chain.

The choice depends on your preference. Fish canned in water or low-sodium brine is lower in calories and fat, while fish canned in olive oil offers more flavor and a higher fat content.