Sardines vs Anchovies: Calories and Nutrition Compared (2026)

Sardines contain 208 calories and 24.6 g of protein, while anchovies have 210 calories and 28.9 g of protein. Anchovies are higher in protein, while sardines are slightly lower in calories.

Sardines and anchovies are both small, oily fish that offer various nutritional benefits. This comparison will focus on their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Sardines and Anchovies?

Sardines are small, nutrient-rich fish often canned and consumed whole. They are a good source of protein and healthy fats. Anchovies are small, salt-cured fish commonly used as a flavoring in dishes. They are also rich in protein and omega-3 fatty acids.

Sardines vs Anchovies: Nutrition Side by Side

Below is a side-by-side comparison of sardines and anchovies to highlight their nutritional differences.

Nutrient (per 100 g)	Sardines (canned in oil, drained)	Anchovies (canned in oil)
Calories	208 kcal	210 kcal
Protein	24.6 g	28.9 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	11.4 g	9.7 g
Fiber	0 g	0 g
Sodium	307 mg	3668 mg

Which Is Better, Sardines or Anchovies?

For weight loss: Sardines have 208 calories per 100 g, while anchovies have 210 calories. The difference is minimal but may be relevant for calorie-conscious individuals.

For muscle and protein: Anchovies provide 28.9 g of protein per 100 g, compared to 24.6 g in sardines. Therefore, anchovies are the better choice for protein intake.

For low-carb or low-sugar: Both sardines and anchovies contain 0 g of carbohydrates and 0 g of sugar. Thus, they are equally suitable for low-carb or low-sugar diets.

How to Track Sardines and Anchovies Accurately

It's easy to misjudge portion sizes and macros, especially with small fish like sardines and anchovies. 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 guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Anchovies have 28.9 g of protein per 100 g, while sardines have 24.6 g. Therefore, anchovies contain more protein.

Which has fewer calories?

Sardines have 208 calories per 100 g, while anchovies have 210 calories. Thus, sardines have fewer calories.

What is the sodium content in sardines?

Sardines contain 307 mg of sodium per 100 g. This is significantly lower than that of anchovies.

What is the fat content in anchovies?

Anchovies have 9.7 g of fat per 100 g. In comparison, sardines have 11.4 g of fat.

Are there any carbs in sardines?

Sardines contain 0 g of carbohydrates per 100 g. Anchovies also have 0 g of carbohydrates.

How much sugar is in anchovies?

Anchovies contain 0 g of sugar per 100 g. Sardines also have 0 g of sugar.

Key Takeaways

• Sardines have 208 calories per 100 g.
• Anchovies have 210 calories per 100 g.
• Sardines contain 24.6 g of protein.
• Anchovies contain 28.9 g of protein.
• Sardines have 11.4 g of fat.
• Anchovies have 9.7 g of fat.