Which is better, canned sardines or mackerel?

January 11, 2026 •

4 min read

According to the FDA, sardines are among the best choices for low-mercury seafood, making them a safe and healthy option. But how do they stack up against canned mackerel? Choosing between canned sardines or mackerel depends largely on your priorities regarding flavor, nutrition, and sustainability.

Quick Summary

This article compares canned sardines and mackerel based on their nutritional value, flavor profile, texture, and sustainability. It provides a detailed comparison to help consumers decide which fish best fits their dietary needs and preferences.

Key Points

Mackerel is richer in Omega-3s: For the highest dose of heart-healthy omega-3s per serving, mackerel is the superior choice over sardines.
Sardines are rich in calcium: Canned sardines, eaten with their soft, edible bones, provide an exceptional amount of calcium, making them ideal for bone health.
Mackerel has a milder taste: Those who prefer a less 'fishy' and more buttery flavor will likely prefer mackerel, which is also firmer and flakier.
Sardines are more assertive in flavor: The taste of sardines is stronger and more distinctive, making them perfect for mashing into spreads or adding to savory dishes.
Both are low in mercury: As small fish low on the food chain, both canned sardines and Atlantic mackerel are safe and low in mercury for regular consumption.
Sardines are generally cheaper: Sardines often offer more protein and nutritional value per dollar compared to mackerel, making them a budget-friendly option.

Nutritional Face-Off: Sardines vs. Mackerel

Both sardines and mackerel are nutritional powerhouses, packed with omega-3 fatty acids, protein, and essential vitamins and minerals. However, a closer look reveals some key differences that may influence your choice.

Omega-3 Fatty Acids

Winner: Mackerel. Canned mackerel typically contains significantly more omega-3s per serving than canned sardines. These are crucial for heart health and reducing inflammation.
Runner-Up: Sardines. While having less per serving, sardines still provide an excellent amount of omega-3s.

Calcium and Vitamin D

Winner: Sardines. Since canned sardines are eaten whole (including the soft, edible bones), they offer a major calcium boost, containing up to 24 times more calcium than mackerel. They are also a fantastic source of vitamin D, which aids in calcium absorption.
Runner-Up: Mackerel. Mackerel is also a good source of vitamin D but lacks the high calcium content of whole-bone sardines.

Vitamins and Minerals

Mackerel is richer in certain vitamins, such as B12 and selenium, providing more than 200% of the daily value for B12 in a single serving. Selenium acts as a powerful antioxidant.
Sardines offer more iron, copper, and phosphorus.

Taste and Texture: A Culinary Comparison

The flavor and texture profiles of canned sardines and mackerel differ considerably, influencing how they are best used in the kitchen.

Flavor Profile

Sardines: Have a more assertive, slightly fishy, and distinctly savory flavor. When packed in olive oil or sauces, their taste is mellowed and complemented.
Mackerel: Offers a milder, richer, and buttery flavor profile. Its higher fat content contributes to a luscious taste, making it an excellent entry-point for those new to canned fish.

Texture

Sardines: The texture is generally softer and more delicate, flaking easily. Those with bones included have a slightly firmer, but still pleasant, texture.
Mackerel: Features a firmer, meatier, and flakier texture compared to sardines. Many canned versions are sold as skinless and boneless fillets, offering a clean, juicy bite.

Versatility in the Kitchen

Both fish are highly versatile and can be used in a variety of dishes. The choice depends on your desired flavor and texture.

Sardine Uses:
- Mashe onto whole-grain crackers or toasted bread.
- Mix into salads or pasta for a robust flavor.
- Serve as a topping for homemade pizza.
Mackerel Uses:
- Flaked and tossed into salads with a mustard vinaigrette.
- Tucked into sandwiches with fresh greens.
- Mixed into a tomato sauce for a quick and flavorful pasta dish.

Sustainability and Mercury Levels

For many, the environmental impact of seafood is a crucial consideration. Sardines and mackerel offer compelling reasons to be included in a sustainable diet.

Low Mercury Content: Both sardines and mackerel are small fish that are low on the food chain, which means they accumulate very little mercury. This makes them a safer choice for regular consumption compared to larger predatory fish like some types of tuna.
Sustainability of Sardines: As a small, prolific fish, sardines are highly sustainable. The canning process also has a minimal energy footprint compared to freezing or air-freighting fresh fish.
Sustainability of Mackerel: Atlantic mackerel is generally a very sustainable choice. Some larger varieties of mackerel, like King mackerel, have higher mercury levels and greater sustainability concerns, but the type typically canned (Atlantic) is safe and sustainable.

Comparison Table: Canned Sardines vs. Mackerel


Feature	Canned Sardines	Canned Mackerel
Taste	More assertive, distinctly savory.	Milder, richer, and buttery.
Texture	Softer, more delicate; edible bones provide a firmer texture.	Firmer, meatier, and flaky.
Omega-3 Content	Very good source, but less than mackerel.	Excellent source, higher than sardines.
Calcium Content	Outstanding source (with edible bones).	Lower; minimal if skinless and boneless.
Vitamin B12	Good source.	Excellent source; often much higher than sardines.
Mercury Levels	Very low.	Very low (Atlantic mackerel).
Versatility	Great for mashing, spreads, and salads.	Ideal for salads, sandwiches, and fillets.

Conclusion

Ultimately, deciding which is better, canned sardines or mackerel, is a matter of personal preference and specific dietary goals. If you are prioritizing a rich source of calcium and a bold flavor, sardines are the clear winner. Their soft bones are a fantastic, natural source of this essential mineral. However, if your focus is on maximizing omega-3 intake and you prefer a milder, buttery flavor and a flakier texture, then mackerel is the superior choice. Both are highly nutritious, sustainable, and convenient pantry staples, offering excellent sources of high-quality protein and essential fatty acids. The best strategy might be to incorporate both into your diet to enjoy their unique benefits.

For more information on the health benefits of omega-3s, consider exploring resources from the National Institutes of Health. NIH Fact Sheet on Omega-3s

How to Choose the Best Canned Fish for You

To help you decide, consider what you want most from your tinned fish. Do you prefer a mild flavor for a sandwich or a richer taste for a pasta dish? Do you need a calcium boost for bone health or the highest possible dose of omega-3s for heart health? Your answers will point you toward either the small, calcium-rich sardine or the larger, omega-3-packed mackerel.

Frequently Asked Questions

Both are extremely healthy, but they excel in different areas. Mackerel provides more omega-3s, while sardines offer significantly more calcium and vitamin D due to their edible bones. The 'healthier' option depends on your specific nutritional needs.

For those new to canned fish, mackerel is often the better entry point. Its flavor is milder, richer, and more buttery compared to the more assertive, fishy taste of sardines.

Yes, the bones in canned sardines are perfectly safe and soft enough to eat. They are a primary reason why sardines are so rich in calcium.

Yes, both canned sardines and the Atlantic mackerel typically used for canning are low in mercury. As small fish, they accumulate far less mercury than larger predatory fish.

Sardines are very versatile and can be mashed into spreads or mixed into sauces, while mackerel is excellent flaked into salads or used as a more substantial fillet in dishes.

Both sardines and Atlantic mackerel are generally considered sustainable seafood choices. They are small and have rapid reproductive cycles, which helps maintain their populations.

Both are excellent for heart health due to their high omega-3 content. However, canned mackerel typically has a higher concentration of omega-3s per serving.