Herring vs Sardines: Calories and Nutrition Compared (2026)

Sardines are higher in protein with 24.6 g compared to herring's 23.0 g. Herring has fewer calories at 203, while sardines contain 208 calories.

Herring and sardines are both popular fish known for their nutritional benefits. This comparison focuses on their calorie content, protein levels, and fat composition.

What Is the Difference Between Herring and Sardines?

Herring is a small, oily fish commonly found in the North Atlantic. It is often pickled, smoked, or served fresh. Sardines are small, oily fish that are typically canned and enjoyed worldwide. They are rich in omega-3 fatty acids and are often eaten whole.

Herring vs Sardines: Nutrition Side by Side

The following table provides a side-by-side comparison of herring and sardines based on their nutritional values.

Nutrient (per 100 g)	Herring (cooked)	Sardines (canned in oil, drained)
Calories	203 kcal	208 kcal
Protein	23.0 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	11.6 g	11.4 g
Fiber	0 g	0 g
Sodium	115 mg	307 mg

Which Is Better, Herring or Sardines?

For weight loss: Herring has 203 calories, while sardines have 208 calories, making herring the lower-calorie option.

For muscle and protein: Sardines provide 24.6 g of protein, which is higher than herring's 23.0 g, making sardines the better choice for protein.

For low-carb or low-sugar: Both herring and sardines contain 0 g of carbs and 0 g of sugar, making them suitable for low-carb diets.

How to Track Herring and Sardines Accurately

It's easy to misjudge portion sizes and macros, especially with canned fish like sardines. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary recommendations. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, herring or sardines?

Sardines have more protein at 24.6 g, compared to herring's 23.0 g.

Which has fewer calories, herring or sardines?

Herring has fewer calories at 203, while sardines have 208 calories.

What is the fat content in herring?

Herring contains 11.6 g of fat per 100 g.

What is the sodium content in sardines?

Sardines have a sodium content of 307 mg per 100 g.

Do herring and sardines contain carbohydrates?

Both herring and sardines contain 0 g of carbohydrates.

What is the sugar content in herring?

Herring contains 0 g of sugar per 100 g.

Key Takeaways

• Herring: 203 calories per 100 g.
• Sardines: 208 calories per 100 g.
• Herring: 23.0 g of protein.
• Sardines: 24.6 g of protein.
• Both contain 0 g of carbs and sugar.
• Herring: 11.6 g of fat, Sardines: 11.4 g of fat.