Which is healthier, herring or sardines?

December 4, 2025 •

3 min read

According to the American Heart Association, consuming fish twice a week can significantly improve cardiovascular health, making oily fish a crucial part of a balanced diet. But when faced with the choice, which is healthier, herring or sardines? Both small, oily fish are nutritional powerhouses, though they each offer unique advantages.

Quick Summary

This article provides a detailed comparison of herring and sardines, examining their nutritional profiles, including omega-3 content, vitamins, and minerals. It also covers important distinctions in mercury levels, sustainability, taste, and preparation methods to help inform your dietary choices.

Key Points

Nutrient Breakdown: Herring offers more omega-3s and B12, while sardines provide higher calcium and selenium.
Lowest Mercury: Sardines are a "best choice" for low mercury, containing less than herring.
Bones for Calcium: Sardines are an excellent source of calcium because their small bones are typically eaten with the fish.
Sustainability Matters: Choosing responsibly sourced fish is crucial for both species; look for MSC certification.
Different Flavors: Herring has a more pungent, saltier flavor, while sardines are milder and moister.
Both are Excellent: Both fish are great for heart health and provide high-quality protein and nutrients.

Nutritional Breakdown: Herring vs. Sardines

At first glance, both herring and sardines appear very similar, but a deeper dive into their nutritional composition reveals notable differences. Both are excellent sources of protein and omega-3 fatty acids, but their specific nutrient concentrations vary. For instance, herring is known for having a higher omega-3 content, while sardines offer a significant boost in calcium, especially when consumed with the bones.

Omega-3 Fatty Acids

One of the primary reasons to consume oily fish is their high omega-3 fatty acid content, specifically EPA and DHA, which are crucial for heart, brain, and immune system health. While both fish are excellent sources, herring typically contains more omega-3s per serving than sardines.

Vitamins and Minerals

Sardines have a considerable edge in calcium, providing a notable amount from their soft, edible bones. They also tend to be richer in selenium and phosphorus. Conversely, herring boasts higher levels of certain B vitamins, including B12, and offers more vitamin D.

Mercury Levels and Safety

When it comes to mercury, sardines are considered a safer choice. Due to their smaller size and position lower on the food chain, they accumulate less mercury than herring. Herring, while still having low mercury levels compared to larger predatory fish like tuna, does contain almost six times more mercury than sardines. The FDA classifies sardines as a "best choice" due to their low mercury levels, making them a suitable option even for pregnant women and young children. For those concerned about heavy metals, sardines offer a clear advantage.

Sustainability and Sourcing

Both herring and sardines can be sustainable choices, but it's vital to consider the source. Organizations like Seafood Watch provide ratings to help consumers make environmentally conscious decisions. Pacific sardines and certain herring from specific regions often receive green ratings, indicating healthy populations and well-managed fisheries. However, Mediterranean sardines and anchovies are sometimes rated poorly due to overfishing concerns. Look for certifications like the Marine Stewardship Council (MSC) on packaging to ensure responsible sourcing.

Taste, Texture, and Culinary Uses

Flavor and texture often come down to personal preference. Herring is generally meatier with a stronger, more pungent, and saltier taste. Sardines offer a milder, more delicate flavor and a softer, moister, and oilier texture.

Preparation Styles

Sardines: Most commonly found canned in olive oil, water, or tomato sauce. The small size makes them perfect for eating whole on crackers, tossing into salads, or using in pasta dishes.
Herring: Frequently sold smoked (kippers) or pickled, especially in European cuisines. Pickled herring is a delicacy served with onions and dill, often on rye bread. Fresh herring can also be grilled or fried.

Herring vs. Sardines Comparison Table


Feature	Herring	Sardines
Omega-3s	Richer source of omega-3s	Very good source, slightly less than herring
Calcium	Lower calcium content	Significantly higher due to edible bones
B Vitamins	Richer in B1, B2, B5, B6, B12	High in B12 and B2
Vitamin D	Higher content	Good source
Mercury	Low but higher than sardines	One of the lowest mercury fish
Sodium	Generally lower (except pickled)	Can be very high, especially in canned versions
Taste	Pungent, salty, fishy	Milder, delicate
Texture	Meatier bite	Softer, moister, oilier

Making the Best Choice for Your Health

Ultimately, both herring and sardines are excellent additions to a healthy diet. The "healthier" option depends on your specific needs and dietary priorities. If you are prioritizing the lowest mercury levels and the highest calcium content, sardines are the optimal choice. If your goal is to maximize your intake of omega-3s and certain B vitamins, herring may be the better pick, assuming you're mindful of the preparation's sodium content. Both provide high-quality protein and a host of other beneficial nutrients. The key is to consume a variety of fish and consider the sourcing to ensure both personal health and environmental sustainability.

Conclusion

When deciding which is healthier, herring or sardines, there is no single right answer. Both are nutrient-dense, providing significant health benefits. Sardines excel with their extremely low mercury and high calcium levels, while herring offers a superior omega-3 count. Your decision should be guided by your specific dietary needs, but rest assured that adding either of these small, oily fish to your diet is a smart, heart-healthy move.

For more information on sustainable seafood, consult the Monterey Bay Aquarium's Seafood Watch guide.

Frequently Asked Questions

Herring is generally considered a richer source of omega-3 fatty acids, specifically EPA and DHA, compared to sardines.

Herring contains very low mercury levels, though slightly more than sardines. Both are considered safe to consume regularly and are much lower in mercury than larger predatory fish.

Sardines are superior for bone health because they are often canned with their small, edible bones intact, providing a significant amount of calcium. Both also contain vitamin D, which aids calcium absorption.

Herring has a stronger, more pungent, and saltier taste with a meatier texture. Sardines have a milder flavor and a softer, oilier texture.

Sustainability depends on the source. According to Seafood Watch, Pacific sardines and certain types of herring from well-managed fisheries are good choices, while Mediterranean sourcing is often less sustainable.

Both are excellent for heart health due to their high omega-3 content. The choice depends on specific needs, with herring offering a higher dose of omega-3s and sardines providing a low-mercury option.

Yes, due to their similar nutritional profiles, you can often substitute sardines for herring, especially in canned forms. However, the difference in flavor and texture should be considered.