Which Has More Protein, Anchovies or Sardines?

December 15, 2025 •

3 min read

According to nutritional data, anchovies typically contain slightly more protein per 100-gram serving than sardines. This difference, while small, can be a deciding factor for those looking to maximize their protein intake from these popular oily fish. Anchovies and sardines are both packed with nutrients, but a closer look reveals interesting distinctions in their nutritional profiles.

Quick Summary

A nutritional breakdown comparing anchovies and sardines, highlighting key differences in protein, fat, omega-3s, and other vitamins and minerals. Learn which fish offers more protein and other health benefits for your diet.

Key Points

Anchovies Have Slightly More Protein: Per 100 grams, salt-cured anchovies contain more protein than canned sardines, partly due to the curing process concentrating nutrients.
Sardines Offer More Calcium and Vitamins: Canned sardines are superior sources of calcium, vitamin D, and vitamin B12 because they are typically eaten with their bones, which are softened during canning.
Processing Impacts Flavor and Nutrition: Canned anchovies are salt-cured, giving them a stronger, more pungent, and much saltier flavor, while canned sardines are cooked and have a milder, flakier taste.
Watch Sodium Intake with Anchovies: The salt-curing process makes canned anchovies extremely high in sodium, which should be considered by those monitoring their salt consumption.
Culinary Roles Differ: Anchovies are often used as a background flavor enhancer that melts into sauces, whereas sardines are typically the star of a dish, served on crackers or in salads.
Both are Low in Mercury: Because both are small, low on the food chain, they accumulate less mercury than larger predator fish, making them a safe seafood choice.

A Head-to-Head Nutritional Showdown

Anchovies and sardines are small, oily fish often found in cans and jars, prized for their rich, savory flavor and dense nutritional content. While both are considered excellent sources of protein, omega-3 fatty acids, and other essential nutrients, a closer examination reveals subtle differences. The primary takeaway is that anchovies, ounce for ounce, generally contain more protein than sardines, especially in their canned, cured form. This is partly due to the curing process that reduces water content in anchovies, concentrating their nutrients.

Anchovies: The Protein-Packed Flavor Bomb

Anchovies are small, slender fish, and their most common culinary form is salt-cured and packed in oil. This preservation method gives them a powerful, concentrated flavor and a high sodium count. However, it also concentrates their protein, vitamins, and minerals. A 100-gram serving of canned anchovies can contain up to 29 grams of protein. Beyond protein, anchovies are also a rich source of essential nutrients:

High in Omega-3s: They provide a good amount of EPA and DHA, crucial for brain and heart health.
Minerals: They are excellent sources of niacin, iron, zinc, and selenium.
Calcium: When consumed with their soft, edible bones, anchovies contribute to your daily calcium intake.

Sardines: A Milder, All-Round Nutrient Powerhouse

Sardines are typically larger than anchovies and are usually cooked before being canned in oil or water. Their flesh is lighter and flakier, with a milder, less intense flavor profile compared to salt-cured anchovies. While they may contain slightly less protein per 100 grams (around 25 grams), they offer a more balanced nutrient profile in other areas.

Rich in Vitamins D and B12: Sardines are a stellar source of these vitamins, with a 100-gram serving providing significant portions of the Daily Value.
Excellent Calcium Source: Because the bones are typically included and softened during the canning process, sardines are an easy and rich source of calcium.
Omega-3s: Sardines are also loaded with heart-healthy omega-3s, comparable to anchovies.

Comparison Table: Anchovies vs. Sardines (Per 100g serving)


Nutrient	Anchovies (Canned, Oil)	Sardines (Canned, Oil)
Protein	~29 g	~25 g
Calories	~210 kcal	~208 kcal
Omega-3s	Excellent source	Excellent source
Calcium	Good source (with bones)	Excellent source (with bones)
Vitamin D	Good source	Excellent source
Vitamin B12	Good source	Excellent source
Iron	Higher (~26% DV)	Lower (~16% DV)
Sodium	Very High (>150% DV)	Moderate (~21% DV)

Versatility and Culinary Uses

The differences in flavor and texture between anchovies and sardines mean they are not easily substituted for one another in recipes.

Anchovies are best for:

Flavor bases for sauces and dressings (e.g., Caesar dressing, pasta puttanesca).
Adding a powerful umami punch to cooked dishes, as they dissolve and melt away.
Enhancing the flavor of pizzas and roasts.

Sardines are best for:

Main protein components in salads or on toast.
Snacking straight from the can.
Incorporating into pasta dishes where a larger, meatier fish is desired.

Conclusion

When it comes to which has more protein, anchovies or sardines, the answer is consistently anchovies. However, the choice between these two small fish ultimately depends on your nutritional priorities and culinary application. If maximizing protein per serving is the goal, anchovies are the clear winner. However, if you are seeking a broader spectrum of nutrients like vitamins D and B12, along with a lower sodium option, sardines may be the better choice. Both are exceptionally healthy additions to any diet, offering a wealth of omega-3s, protein, and other vital minerals. For individuals concerned about high blood pressure, the extremely high sodium content of salt-cured anchovies is a significant factor to consider. As always, consulting a healthcare professional for dietary advice is recommended. Read more on the health benefits of sardines.

Frequently Asked Questions

No, anchovies and sardines are different species of small, oily fish. While they are both from the same order, anchovies are from the Engraulidae family, and sardines are from the Clupeidae family, which also includes herring.

Both are exceptionally healthy, but the 'healthier' option depends on individual needs. Sardines are higher in calcium, Vitamin D, and B12, while anchovies provide more iron, zinc, and niacin. However, cured anchovies contain significantly more sodium.

To reduce the saltiness of salt-cured anchovies, you can rinse them briefly under cool water before use. For a milder taste, look for 'white anchovies' or boquerones, which are marinated in vinegar and oil.

Generally, no. Salt-cured anchovies have a much stronger, saltier, and more concentrated flavor that can overpower a dish. Sardines have a milder, flakier texture and are better suited as a primary protein source.

Canned anchovies are high in sodium because they are traditionally preserved through a salt-curing process that can last several months. This method gives them their intense umami flavor but also significantly boosts their salt content.

Yes, canned sardines typically contain small, soft, and edible bones. These bones are a major source of the fish's high calcium and vitamin D content.

Both anchovies and sardines are excellent sources of omega-3 fatty acids, crucial for brain and heart health. Some sources indicate sardines may have slightly more, but the difference is often not significant enough to be a deciding factor.