What has more calcium, sardines or salmon? An In-Depth Nutritional Comparison

December 15, 2025 •

3 min read

According to the National Institutes of Health, a 3-ounce serving of canned sardines with bones provides around 325 mg of calcium, which is significantly more than the 181 mg found in the same amount of canned salmon with bones. When assessing what has more calcium, sardines or salmon, the key takeaway is that sardines are the clear winner, thanks to their more concentrated source of edible bones.

Quick Summary

A nutritional comparison shows that canned sardines with bones offer substantially more calcium per serving than canned salmon with bones, a crucial factor for bone health. The difference lies in the density of edible bones found in the smaller sardines.

Key Points

Sardines Offer More Calcium: Canned sardines, especially with their edible bones, provide more than double the calcium per serving compared to canned salmon.
Bones are Key: The high calcium content in both fish is primarily found in their soft, edible bones, which are included in canned varieties.
Salmon is Higher in Vitamin D: Canned salmon is often richer in Vitamin D, a nutrient that helps the body absorb and use calcium effectively.
Sardines are Lower in Mercury: As a smaller fish, sardines have lower mercury levels, making them a safer choice for frequent consumption.
Balanced Diets Can Include Both: For a comprehensive nutrient profile, incorporating both sardines for high calcium and salmon for high Vitamin D and Omega-3s is an excellent strategy.

Canned Fish and Calcium

Many types of fresh fish contain very little calcium. The magic of both sardines and canned salmon as calcium sources lies in their preparation: they are canned with their soft, edible bones intact. When you eat these bones, you consume a concentrated source of calcium that is otherwise discarded with fresh fillets. However, the size difference between the two fish makes a significant impact on the calcium content per serving. The smaller size of sardines means more surface area and more bones packed into a standard can, leading to a higher calcium concentration.

The Nutritional Edge of Sardines

Beyond just calcium, sardines are a nutritional powerhouse. A 100g serving of canned sardines can offer an impressive 382 mg of calcium, accounting for over a third of the daily recommended allowance for many adults. They also provide a robust profile of other essential nutrients, including higher levels of vitamin B12, phosphorus, and iron compared to salmon. This makes them a highly efficient food for strengthening bones and supporting various bodily functions. Sardines are also smaller and lower on the food chain, which typically results in lower mercury levels compared to larger predatory fish.

The Health Benefits of Salmon

While salmon may not win the calcium contest, it remains an excellent choice for a healthy diet. Canned salmon with bones still provides a valuable amount of calcium—around 180 mg in a 3-ounce serving. Salmon also boasts a different set of nutritional advantages. It is particularly rich in Vitamin D, a nutrient vital for the body to properly absorb and utilize calcium. Additionally, salmon is renowned for its high omega-3 fatty acid content, which supports heart and brain health. Therefore, while providing less calcium than sardines, salmon offers a powerful combination of nutrients that aid in calcium absorption.

Sardines vs. Salmon: A Direct Comparison Table


Nutrient	Canned Sardines (3 oz / 85g)	Canned Salmon (3 oz / 85g)	Winner
Calcium	~325 mg	~180 mg	Sardines
Omega-3s	High	High	Tie
Vitamin D	Present	Higher	Salmon
Vitamin B12	Higher	Lower	Sardines
Protein	High	High	Tie
Iron	Higher	Lower	Sardines

Making the Best Choice for Your Needs

Your ideal choice between sardines and salmon depends on your specific nutritional goals. If your primary objective is to maximize your calcium intake from a single food source, canned sardines with bones are the superior option. They provide a dense, readily absorbable source of calcium that can help meet a significant portion of your daily requirements. This is particularly beneficial for individuals who do not consume dairy products or are looking for alternative, non-supplemental calcium sources.

For those who prioritize a higher intake of Vitamin D to aid in calcium absorption, or who simply prefer the flavor profile of salmon, canned salmon is an excellent and still very valuable choice. It provides a balanced nutritional package that contributes to overall bone health and has the added benefit of rich omega-3s. A balanced diet could even include both fish to get the best of both worlds.

Here are some simple ways to incorporate both into your diet:

For Sardines: Mash them with avocado and serve on whole-grain toast. Create a simple sardine pasta with lemon and garlic. Add them to salads for a savory, nutrient-dense boost.
For Salmon: Make quick salmon cakes using canned salmon. Use it in stir-fries with vegetables. Prepare simple and tasty fish tacos with a fresh cabbage slaw.

Conclusion

While both sardines and canned salmon offer significant health benefits, especially for bone health, sardines with edible bones contain more than twice the amount of calcium per serving. The small, soft bones of the sardine are a highly concentrated source of the mineral, making them a more efficient option if your main priority is maximizing calcium intake. However, salmon remains a fantastic dietary choice, providing a robust amount of Vitamin D, which is crucial for calcium absorption, along with its famous heart-healthy omega-3s. Ultimately, both are excellent, nutrient-dense foods, and incorporating either or both into your diet can be a delicious way to support your overall health. For further information on recommended calcium intake, refer to the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

The high calcium content in canned sardines and salmon comes from their soft, edible bones. These bones are left in during the canning process, providing a rich, easily consumed source of the mineral.

Yes, the calcium from fish bones is readily absorbed and utilized by the body. The presence of Vitamin D in these oily fish further enhances the absorption process.

No, fresh or frozen salmon fillets have very little calcium. The high calcium content is exclusive to canned varieties where the bones are included and meant to be eaten.

Both sardines and salmon are excellent sources of omega-3 fatty acids, which are beneficial for heart and brain health. While salmon is often more known for it, sardines also provide a healthy dose.

You can mash canned sardines with avocado for a spread, add them to salads, or use them in pasta dishes. The soft bones are not noticeable when prepared this way.

Yes, canned fish with bones is an excellent non-dairy source of calcium. A single serving can provide a significant portion of your daily needs, making it a great option for those with lactose intolerance or allergies.

Yes, due to their smaller size and lower position in the food chain, sardines generally have lower mercury concentrations than larger fish like salmon. This makes them a safer choice for more frequent consumption.