Salmon vs Sardines: nutrition compared
Salmon has over 4× the thiamin, over 3× the vitamin B6, over 3× the folate of Sardines per 100 g. Sardines has over 25× the calcium, over 8× the iron, over 3× the copper of Salmon. Salmon is lower in calories (206 vs 208 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Salmon 3 oz (85 g), Sardines 3 oz (85 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Salmon / serving | Sardines / serving | Salmon / 100 g | Sardines / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 175 8.8% | 177 8.8% | 206 | 208 |
| Protein (g) | 18.8 38% | 20.9 42% | 22.1 | 24.6 |
| Total fat (g) | 10.5 13% | 9.7 12% | 12.3 | 11.4 |
| Saturated fat (g) | 2 10% | 1.3 6.5% | 2.4 | 1.5 |
| Monounsaturated fat (g) | 3.6 | 3.3 | 4.2 | 3.9 |
| Polyunsaturated fat (g) | 3.9 | 4.4 | 4.6 | 5.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 1.92 | 1.26 | 2.26 | 1.48 |
| Cholesterol (mg) | 54 18% | 121 40% | 63 | 142 |
| Carbohydrate (g) | 0 0% | 0 0% | 0 | 0 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 0 | 0 | 0 | 0 |
| Calcium (mg) | 13 1% | 325 25% | 15 | 382 |
| Iron (mg) | 0.3 1.6% | 2.5 14% | 0.3 | 2.9 |
| Magnesium (mg) | 26 6.1% | 33 7.9% | 30 | 39 |
| Phosphorus (mg) | 214 17% | 416 33% | 252 | 490 |
| Potassium (mg) | 326 6.9% | 337 7.2% | 384 | 397 |
| Sodium (mg) | 52 2.3% | 261 11% | 61 | 307 |
| Zinc (mg) | 0.4 3.3% | 1.1 10% | 0.4 | 1.3 |
| Copper (mg) | 0.04 4.6% | 0.16 18% | 0.05 | 0.19 |
| Manganese (mg) | 0.01 0.6% | 0.09 4% | 0.02 | 0.11 |
| Selenium (µg) | 35.2 64% | 44.8 81% | 41.4 | 52.7 |
| Vitamin A (RAE) (µg) | 59 6.5% | 27 3% | 69 | 32 |
| Vitamin C (mg) | 3.1 3.5% | 0 0% | 3.7 | 0 |
| Vitamin D (µg) | 11.13 56% | 4.08 20% | 13.1 | 4.8 |
| Vitamin E (mg) | 0.97 6.5% | 1.73 12% | 1.14 | 2.04 |
| Vitamin K (µg) | 0.1 0.1% | 2.2 1.8% | 0.1 | 2.6 |
| Thiamin (B1) (mg) | 0.29 24% | 0.07 5.7% | 0.34 | 0.08 |
| Riboflavin (B2) (mg) | 0.11 8.8% | 0.19 15% | 0.14 | 0.23 |
| Niacin (B3) (mg) | 6.8 43% | 4.5 28% | 8 | 5.2 |
| Vitamin B6 (mg) | 0.55 32% | 0.14 8.3% | 0.65 | 0.17 |
| Folate (DFE) (µg) | 29 7.2% | 8 2.1% | 34 | 10 |
| Vitamin B12 (µg) | 2.38 99% | 7.6 317% | 2.8 | 8.94 |
| Choline (mg) | 77 14% | 64 12% | 90 | 75 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #175168 and #175139.
Frequently asked questions
Which is healthier, Salmon or Sardines?
Salmon has over 4× the thiamin, over 3× the vitamin B6, over 3× the folate of Sardines per 100 g. Sardines has over 25× the calcium, over 8× the iron, over 3× the copper of Salmon. Salmon is lower in calories (206 vs 208 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Salmon scores 33 and Sardines scores 52. Which is 'healthier' depends on what you need more of.
Which has more protein, Salmon or Sardines?
Sardines: 22.1 g per 100 g for Salmon vs 24.6 g for Sardines (18.8 vs 20.9 g per serving).
Which has fewer calories, Salmon or Sardines?
Salmon: 206 kcal per 100 g for Salmon vs 208 kcal for Sardines (175 vs 177 kcal per serving).
Related comparisons
Salmon (Atlantic, farmed) nutrition facts · Sardines nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.