Smelt vs Sardines: Calories and Nutrition Compared (2026)

Sardines have higher protein at 24.6 g compared to smelt's 22.6 g. Smelt is lower in calories with 124, while sardines contain 208 calories.

Smelt and sardines are popular fish known for their nutritional benefits. This comparison highlights their calorie, protein, and fat content to help you make informed dietary choices.

What Is the Difference Between Smelt and Sardines?

Smelt are small, silvery fish found in both freshwater and saltwater. They are often consumed whole and are known for their delicate flavor. Sardines are small, oily fish that are typically canned and consumed around the world. They are rich in omega-3 fatty acids and have a strong flavor.

Smelt vs Sardines: Nutrition Side by Side

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

Nutrient (per 100 g)	Smelt (cooked)	Sardines (canned in oil, drained)
Calories	124 kcal	208 kcal
Protein	22.6 g	24.6 g
Carbs	0 g	0 g
Sugar	0 g	0 g
Fat	3.1 g	11.4 g
Fiber	0 g	0 g
Sodium	77 mg	307 mg

Which Is Better, Smelt or Sardines?

For weight loss: Smelt contains 124 calories, which is significantly lower than sardines at 208 calories, making it a better option for weight loss.

For muscle and protein: Sardines provide more protein at 24.6 g compared to smelt's 22.6 g, making sardines a superior choice for muscle building.

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

How to Track Smelt and Sardines Accurately

It's easy to misjudge portion sizes and macronutrient content when consuming fish. 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 only and are not intended as medical advice. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein, smelt or sardines?

Sardines have more protein at 24.6 g, while smelt has 22.6 g.

Which has fewer calories, smelt or sardines?

Smelt has fewer calories at 124, compared to sardines which have 208 calories.

How much fat is in smelt?

Smelt contains 3.1 g of fat per 100 g.

What is the sodium content in sardines?

Sardines have 307 mg of sodium per 100 g.

Do smelt and sardines have carbohydrates?

Both smelt and sardines contain 0 g of carbohydrates.

What is the sugar content in smelt?

Smelt contains 0 g of sugar per 100 g.

Key Takeaways

• Smelt: 124 calories per 100 g.
• Sardines: 208 calories per 100 g.
• Smelt: 22.6 g of protein.
• Sardines: 24.6 g of protein.
• Both smelt and sardines have 0 g of carbs and sugar.
• Sardines have 11.4 g of fat, while smelt has 3.1 g.