Sardines and tuna are widely recommended for their high-quality protein content and long-chain omega-3 fatty acids that support heart health, including docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), according to Verywell Health.
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To better understand their benefits, here is a nutritional comparison to determine which option may be better.
Basic Nutritional Comparison
A 100-gram serving of canned sardines, compared with the same serving of light canned tuna in oil, contains the following:
Sardines (100 g):
Calories: 208
Protein: 24.6 g
Total fat: 11.4 g
Omega-3 (EPA & DHA): 982 mg
Tuna (100 g):
Calories: 198
Protein: 29.1 g
Total fat: 8.2 g
Omega-3 (EPA & DHA): 128 mg
Both sardines and tuna are good sources of protein and omega-3 fatty acids. However, nutritional value varies depending on fish type and preparation method, such as whether it is packed in oil or water, drained or undrained, and cooked or raw.
Better Choice for Omega-3 Fatty Acids
While tuna is considered a good source of omega-3 fatty acids, providing about 128 mg per 100-gram serving, sardines offer a significantly higher amount—approximately 982 mg in the same serving size.
Long-chain omega-3 fatty acids, particularly EPA and DHA, are among the most important fats for heart and brain health found in seafood. Many health guidelines emphasize the importance of marine omega-3s for cardiovascular and nervous system health. Their benefits include:
Improving blood lipid levels
Reducing the risk of heart rhythm disorders
Potential protection against inflammation, cardiovascular disease, and neurological disorders
Best Source of Protein
Both types of fish provide healthy amounts of protein, but tuna surpasses sardines by about 4.5 grams of additional protein per serving.
Protein is essential for nearly all vital processes in the body. It is used to repair tissues, support immune function, and maintain muscle mass. Most fish, including sardines and tuna, are considered high-quality protein sources because they provide complete protein, containing all nine essential amino acids that the body cannot produce on its own.
Mercury and Contamination Risks
The potential presence of mercury and other contaminants is an important factor when comparing sardines and tuna. Sardines and light canned tuna are among the best low-mercury fish options. White (albacore) and yellowfin tuna can typically contain higher mercury levels, though they are still classified as acceptable choices and should be consumed in moderation.
Fish consumption is part of a healthy diet for most adults. However, individuals who may be more sensitive to the effects of mercury and other contaminants should consider limiting their intake, including:
Pregnant and breastfeeding women
Children under 11 years of age
Older adults and people with chronic illnesses
How to Choose
No single type of fish can meet all nutritional needs. Varying seafood choices—including sardines, tuna, salmon, mackerel, and others—can help balance nutritional benefits.
Sardines are recommended for those seeking:
Higher omega-3 fatty acid content
Good protein with healthy fats
Lower risk of mercury contamination
Tuna may be preferred by those who value:
A milder flavor and versatility
A lean protein option
Variety: although light tuna contains lower omega-3 levels, other types, such as albacore tuna, provide omega-3 levels comparable to canned sardines
Al Arabiya
